Beetroot Powder: Benefits of Mixable Powdered Beets
People with kidney stones and low blood pressure should avoid beet supplements
Medically reviewed by Jamie Johnson, RDN
Beetroot (Beta vulgaris L.) is a vibrantly colored root vegetable packed with vitamins, minerals, fibers, proteins, and other health-promoting nutrients.
Because the earthy taste of raw beetroot may not please everyone's palate and roasting the fresh vegetable takes time, using beetroot powder is a convenient way to enjoy the spectrum of health benefits this "superfood" offers.
This article discusses the compounds in beetroot powder, possible health benefits, and how to incorporate beetroot powder into your diet.
Photographer, Basak Gurbuz Derman / Getty Images
Compounds in Beetroot Powder
Beetroot powder is made from dehydrated beetroot vegetables, which are ground into a fine powder. Roughly 1 teaspoon of beetroot powder is equivalent to the nutritional content of one raw beetroot, making the powder a convenient way to benefit from its health-promoting compounds.
Nutrients and plant compounds in beetroot powder that offer health benefits include:
Nitrates: When consumed, the body converts nitrates into nitric oxide—a vasodilator that helps blood vessels relax, which plays a role in supporting cardiovascular health by improving blood flow and lowering blood pressure.
Betalains: Natural pigments that give beetroot its red-purple hue have powerful antioxidant and anti-inflammatory properties. Betalains help neutralize free radicals, protecting cells from damage, reducing inflammation, and lowering the risk of chronic diseases.
Dietary fiber: Beetroot contains soluble and insoluble dietary fibers, which aid digestion, support a healthy gut microbiome, and contribute to satiety (a content feeling of fullness after eating).
Polyphenols: Beetroot powder is rich in polyphenols—plant compounds with potent antioxidant and anti-inflammatory properties that reduce the risk of chronic conditions like cancer, diabetes, cardiovascular, and neurodegenerative diseases.
Flavonoids: Flavonoids in beetroot, such as quercetin and myricetin, are plant compounds with potent antibacterial, antiviral, antioxidant, anticancer, and neuroprotective properties.
Vitamins and minerals: Beetroot is rich in essential vitamins and minerals, including vitamin C, folate (vitamin B9), iron, manganese, and potassium.
Benefits: Reasons to Try Beetroot Powder
From boosting athletic performance to reducing inflammation, incorporating beetroot powder into your daily routine offers a convenient way to support your overall health.
Beetroot Powder Dosages
There are no established guidelines for beetroot powder dosages. Studies exploring the use of beetroot supplementation for improving athletic endurance use amounts ranging from 70 to 500 milliliters (mL) of beetroot juice (roughly equivalent to 1 to 10 teaspoons of beetroot powder). About 1 to 2 teaspoons should be sufficient for general health benefits, though individual responses may vary.
Consult a healthcare provider and refer to package directions to determine the most appropriate dose.
Enhances Exercise Performance
For athletes seeking a competitive edge, beetroot powder supplementation offers the potential as a natural performance enhancer. Beetroot powder is rich in nitrates, which the body converts to nitric oxide—a vasodilator that widens blood vessels. Dilated blood vessels improve blood flow and oxygen delivery to working muscles, boosting stamina and endurance.
Studies suggest that beetroot supplementation taken one to three hours before working out or engaging in physical activity also helps muscles work more efficiently, reducing fatigue and allowing athletes to perform high-intensity exercise for extended periods.
Anti-inflammatory properties in beetroot powder may also support muscle recovery after strenuous workouts, potentially decreasing muscle soreness and improving performance in subsequent training sessions.
Lowers Blood Pressure
The average American diet is high in sodium—well above the recommended 2,300 milligrams (mg) daily. A high-sodium diet can increase blood pressure and raise the risk of heart disease and stroke.
Beetroot supplementation may help reduce blood pressure by improving blood flow, which may help reduce stress on the heart as it delivers oxygen-rich blood throughout the body.
Studies show that beetroot supplementation can reduce systolic (the first number in a blood pressure reading, indicating pressure in the arteries when the heart beats) and diastolic (the second number, indicating the pressure between beats) blood pressure in adults with hypertension (high blood pressure), helping protect against heart disease.
Other studies suggest beetroot supplementation may be an effective treatment for people with prehypertension—those with slightly elevated blood pressure levels who are at risk of developing hypertension.
May Improve Cognitive Function
Bioactive compounds in beetroot improve blood flow to the brain, delivering oxygen and nutrients that support cognitive function (e.g., memory, decision-making, and problem-solving). Beetroot powder's antioxidants, such as betalains and phenolic acids, may help reduce oxidative stress and prevent free radical damage that can contribute to cognitive decline.
Studies on the effects of beetroot supplementation on brain health and cognitive function (including memory, executive functioning, and problem-solving) show mixed results.
While some studies suggest beetroot supplementation may protect against age-related cognitive decline and neurodegenerative conditions like Alzheimer's disease, research on the cognitive effects of beetroot powder remains ongoing.
Supports Gut Health
A source of soluble and insoluble fiber, beetroot powder may help regulate bowel movements, aid in nutrient absorption, and support digestive health.
Beetroot supplementation may also promote a healthy gut microbiome. The gut microbiome is a complex ecosystem of trillions of microorganisms that play a role in digestion, immune function, and mental well-being.
Evidence suggests beetroot supplementation promotes the growth of beneficial gut bacteria, which may help reduce inflammation, support gut health, and promote overall health and well-being.
Reduces Inflammation
Chronic inflammation contributes to the development of many chronic diseases, including arthritis, cancer, and heart disease. Research shows that anti-inflammatory compounds in beetroot powder effectively suppress inflammatory pathways and control the production of pro-inflammatory substances, helping reduce systemic (bodywide) inflammation.
Although more research is needed, these findings suggest beetroot supplementation may help prevent or manage chronic, inflammatory diseases.
Should Anyone Not Take Beetroot Powder?
While beetroot powder is generally considered safe, avoid taking the supplement if you have:
Kidney stones: Beetroot powder is high in oxalates, which can contribute to kidney stone formation in people prone to developing kidney stones.
Hypotension: Beetroot powder's nitrates convert to nitric oxide, which can lower blood pressure.
Allergies to beets: People allergic to beets or other vegetables in the Amaranthaceae plant family may experience allergic reactions to beetroot powder (e.g., skin rash, itching, upset stomach.
How to Mix Beetroot Powder Drinks
With its vibrant ruby-purple hue, beetroot powder adds a visually appealing, nutritious twist to your drinks. For a nutrient-packed beverage, you can add beetroot powder to virtually any beverage, including:
Fruit juices
Plant-based milk
Smoothies
Tea
Water
While beetroot powder is water soluble, it may clump in some liquids and require stirring to incorporate into your drink smoothly. Here is how to add powdered beetroot to your beverages:
Begin with a small amount of beetroot powder (e.g., one-half teaspoon), gradually adding more powder as needed.
Use a whisk, blender, or fork to ensure your beverage is free of clumps.
Add a squeeze of lemon juice or natural sweeteners like honey, stevia, or maple syrup if you prefer to mask the mildly earthy, sweet taste of beetroot powder.
Incorporating Beetroot Powder Into Foods
Incorporating beetroot powder into cooking or baking is a simple way to enjoy the benefits of this superfood (foods offering antioxidant effects, fiber, and other benefits). Consider adding beetroot powder in the following ways:
Breakfast: Sprinkle beetroot powder into pancake batter, oatmeal, or yogurt parfaits for a nutritious and tasty boost.
Dips: Mix beetroot powder into hummus, bean dips, or guacamole for a flavor boost and vibrant hue.
Baking: Add beetroot powder to muffins, bread, or cake mixes to give your baked goods a pink color and a hint of earthy, sweet flavor.
Soups: Stir beetroot powder into your lentil, minestrone, or beef stews and soups for added nutrition and taste.
Pasta sauces: Add a teaspoon of beetroot powder into your favorite tomato or cream sauces for a more complex flavor profile.
Organic vs. Nonorganic Beetroot Powder
Beetroot powder is available in organic and nonorganic forms. Organic produce like beetroot is grown in soil free from prohibited substances, such as fertilizers and pesticides. Nonorganic beetroot is grown using conventional farming methods, which may include synthetic pesticides and herbicides.
Research exploring the nutritional differences in organic vs. conventionally grown beetroot vegetables found that organic beetroot has higher polyphenol and antioxidant content than conventionally grown beetroot. However, researchers concluded farming practices can vary widely and impact nutritional content, regardless of whether beetroot is organically or conventionally grown.
Summary
Beetroot powder contains numerous vitamins, minerals, and health-promoting plant compounds that may boost athletic performance, lower blood pressure, improve gut health, and reduce inflammation. If you're considering taking beetroot powder, talk to a healthcare provider for guidance on dosage and frequency of use.
Remember, beetroot powder is a dietary supplement you can use alongside healthy lifestyle choices, such as eating a balanced diet and exercising regularly to support your overall health. It is not a replacement for consuming a balanced diet and following your treatment plan for any medical conditions.
Read the original article on Verywell Health.
