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Beetroot Powder: A Superfood Boost for Your Health and Diet

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Editor's Pick for the Best Beet Root Powder

Beetroot powder offers a variety of health benefits due to its concentrated nutrients, including lowering blood pressure, enhancing brain function, improving athletic performance, fighting inflammation, supporting liver health, and promoting weight loss. By incorporating beetroot powder into your daily diet, you can take advantage of these benefits and support your overall health and well-being.


In many restaurants and diners, you’ll find beets in your salad. Maybe it brings back painful childhood memories of borderline force-feeding. However, the modest beet is a powerful superfood rich in antioxidants, vitamins, minerals, and special substances from its pigment to support overall health.

In this article, we'll explore the benefits, side effects, and other important information about beetroot powder so you can decide if it’s the right choice for your diet.

Key Takeaway

Beetroot powder offers a variety of health benefits due to its concentrated nutrients, including lowering blood pressure, enhancing brain function, improving athletic performance, fighting inflammation, supporting liver health, and promoting weight loss. By incorporating beetroot powder into your daily diet, you can take advantage of these benefits and support your overall health and well-being.

Beetroot Powder: What is it?

When you eat beet slices in your salad, you’re eating pickled or boiled beets, which are root vegetables. While beets don’t get as much attention as trendy health foods like kale, they are actually packed with vitamins and nutrients, including:

  • Protein
  • Fiber
  • Vitamin C
  • Vitamin B6
  • Folate
  • Magnesium
  • Potassium
  • Manganese
  • Iron

Beetroot powder contains higher concentrations of all these nutrients than an average serving of beets, providing between 3% and 16% of your recommended daily intake. You can use beetroot powder to add nutrients and a subtle sweetness to smoothies, baked goods, soups, and other recipes.

A Surprising List of Beetroot Powder Benefits

Since beetroot powder is just the root vegetable in a highly concentrated powdered form, its benefits mirror those of beets. Let's take a closer look at some of the key benefits:

1. Lowers Your Blood Pressure

More than 75 million Americans have high blood pressure, putting them at risk for a wide range of serious health conditions, such as heart attacks and strokes. Studies have shown that beets can lower blood pressure by creating nitric acid, which dilates blood vessels in the body. In other studies, beet consumption was found to lower systolic blood pressure the most and continued for six hours. Since beets only lower blood pressure temporarily, they should be part of your daily diet.

2. Boosts Brain Power

As we age, our brains start to deteriorate, with reduced blood circulation and oxygen playing an important role in age-related memory loss and degenerative conditions like dementia. The nitrates in beetroot powder stimulate blood vessels in the brain and support healthy blood flow and oxygen levels in the brain. Beets stimulate the blood flow in the frontal lobe of the brain, which is responsible for sharp decision-making.

Beetroot powder is a powerhouse of essential nutrients, offering an array of health-promoting properties. It's an excellent addition to a balanced diet, providing a convenient and versatile way to reap the numerous benefits beets have to offer, from supporting heart and brain health to enhancing athletic performance.

Dr. Alfred Johansen, MD

3. Improves Athletic Performance

In addition to being a tasty source of nitrates, beets are a favorite of athletes. Nitrates support mitochondria, the cell's energy source, just as they stimulate healthy blood flow to the brain. Nitrates also promote blood flow to the respiratory system and muscles. Using beets as a pre-workout supplement will improve your fitness routine. Studies show that the nitrates in beets will last between two and four hours.

4. Fights Inflammation

Chronic inflammation can lead to acne, weight gain, infections, digestive problems, fatigue, and whole-body pain. A major benefit of beetroot powder is that it fights inflammation, thanks to its bright pink hue. Yes, betalain, the pigment in beetroot, can fight inflammation throughout the body. According to studies, beets contain substances that reduce the pain associated with chronic inflammation, such as osteoarthritis.

Learn More About Inflammation

Inflammation is a silent killer. Chronic inflammation contributes to a wide range of health problems. Read our detailed article for more information on what you can do to prevent it.

5. Supports Liver Health

The liver performs some 500 different functions in your body, primarily removing toxins to maintain your body's health. Beets contain betalain, which helps your liver detoxify itself. Additionally, betalain promotes healthy bile production and flow throughout the small intestine, so your liver keeps functioning at its best.

6. Encourages Weight Loss

As you can see from the list in the first section, beets are a nutrient-dense food that is packed with vitamin C, potassium, nitrates, and countless other minerals. In the case of beetroot powder, the benefits are multiplied since you get more nutrients in a concentrated form.

7. Helps with Erectile Dysfunction

The nitrates and nitric oxide in beetroot powder promote healthy blood flow and oxygen to all parts of the body, which can help with erectile dysfunction.

Dosage of Beetroot Powder

In general, two to five teaspoons of beetroot powder per day is an excellent amount to include in your daily routine. However, if you're new to beets, you can start with one teaspoon. Before an intense workout, you can take half of your daily dose in a sweet smoothie, and at dinner, you could take the second half.

Here are just a few ways to boost your diet with beetroot powder benefits. The flavor of beetroot powder is not overwhelming, and it gives foods a slightly sweet taste.

  • Smoothies
  • Pancakes
  • Muffins
  • Hummus
  • Soups
  • Salad dressing
  • Yogurt dips
  • Chocolate cake

Beetroot Powder Side Effects

The good news is that beetroot powder is a very safe item to add to your diet since it's just powdered beets. Beets contain substances that are safe in normal food quantities, and possibly also in higher medicinal quantities.

If you are predisposed to kidney stones, eating too many beets can result in kidney stones. It is important, however, to stay within the five-gram-per-day limit. Additionally, if you suffer from kidney disease, you should avoid consuming concentrated beetroot powder.

The substances in beetroot powder have no known interactions with other medications. It is safe to eat beets during pregnancy, but only in small amounts. Larger amounts have not been studied for safety in pregnant or nursing women.

Precautions and Allergies

Although beetroot powder is generally safe for consumption, some people may have an allergy or sensitivity to beets or their components. If you experience any allergic reactions like itching, hives, or difficulty breathing after consuming beetroot powder, discontinue its use immediately and consult a healthcare professional.

Additionally, beetroot powder may cause beeturia, a harmless condition where the urine and stool may turn pink or red. This is due to the natural pigments found in beets, and it usually resolves on its own without any treatment.

Storage and Shelf Life of Beetroot Powder

To maintain the quality and potency of beetroot powder, it should be stored in a cool, dry place away from direct sunlight. An airtight container or resealable bag can help preserve the freshness and prevent moisture from entering the powder.

The shelf life of beetroot powder typically ranges from one to two years, depending on the brand and storage conditions. To ensure you're consuming a fresh and effective product, always check the expiration date on the package and discard any powder that has expired.

Adding Beetroot Powder to Your Diet

Integrating beetroot powder into your daily routine is relatively simple, given its versatility and mild flavor. Here are some more ideas for incorporating beetroot powder into your meals and snacks:

  • Mix beetroot powder into oatmeal or yogurt for a colorful and nutritious breakfast.
  • Stir beetroot powder into salad dressings or sauces to enhance their nutritional content and add a touch of sweetness.
  • Combine beetroot powder with your favorite protein powder for a pre- or post-workout shake.
  • Blend beetroot powder with fruits, vegetables, and ice for a refreshing and nutrient-packed smoothie.
  • Use beetroot powder as a natural food coloring for baked goods, frosting, or icing.

Beet Root Powder vs Beet Root Juice

Both beetroot juice and beetroot powder offer the same nutrients and nitrates, yet beetroot powder provides some extra advantages that may appeal to health-conscious individuals.

Beetroot powder contains less sugar compared to beetroot juice. Although there is still some sugar present in the powder, it is significantly lower than the juice.

Furthermore, beetroot powder has fewer calories than beetroot juice, making it an excellent option for those aiming for weight loss.

The pasteurization process, which involves heating, can compromise the nutrients in beetroot juice. Consequently, you may not receive the full range of nutrients present in the beetroot.

Beetroot powder, on the other hand, is highly versatile and can be easily incorporated into various meals, making it a more appealing option for those who may not enjoy the taste of beets.

What About Just Eating Beets?

Eating beets is also highly recommended. However, while you can eat more beets, it may be challenging to consume them in a salad multiple times per week or even daily.

Beetroot powder allows you to incorporate the benefits of beets into various dishes throughout the day, such as breakfast, lunch, and dinner.

Due to its highly concentrated nature, beetroot powder enables you to consume a smaller quantity while still reaping the nutritional benefits compared to consuming whole beets.

Final Thoughts

Beetroot powder is a highly concentrated form of beets, offering numerous health benefits such as lower blood pressure, improved brain function, enhanced athletic performance, reduced inflammation, and more. With its mild flavor and versatility, it can easily be incorporated into various recipes and daily meals.

When adding beetroot powder to your diet, it's essential to start with a small dose and gradually increase it to the recommended daily intake. Always consult with a healthcare professional before making any significant changes to your diet, especially if you have pre-existing health conditions or concerns.

Embracing beetroot powder as a part of a balanced diet can provide you with an array of essential nutrients, support overall health, and potentially improve your quality of life.


  1. "Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A Systematic Review" - Nutrients Journal, 2017. Link
  2. "Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite" - Hypertension, 2008. Link
  3. "Dietary nitrate supplementation improves team sport-specific intense intermittent exercise performance" - European Journal of Applied Physiology, 2013. Link
  4. "Beetroot juice and exercise: pharmacodynamic and dose-response relationships" - Journal of Applied Physiology, 2013. Link
Howard E. Stanton, MD

Howard Stanton, M.D., is a practicing internist at Brigham and Women’s Hospital in Boston.

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