Beetroot powder contains micronutrients and phytonutrients that may benefit heart, gut, and brain health. Potential benefits include reducing inflammation, lowering blood pressure, improving gut health, and more.

People can add beetroot powder to sauces, smoothies, and doughs. It has a mild, slightly sweet taste.

Some individuals may experience side effects from beetroot powder when consuming excessive amounts. Beetroot powder is rich in nitrates, but high nitrate levels in the body can cause potential adverse health consequences.

Read on to learn about the benefits and side effects of beetroot powder, nutrition information, dosage, how to consume it, and more.

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Food manufacturers previously only used beetroot powder as a food additive. However, the different components of beetroot powder are receiving increasing attention for their biological activity.

Further research is necessary to describe the best way to take beetroot powder for its various health benefits. However, beetroot is a generally healthy addition to a person’s diet.

Lowers blood pressure

Research suggests that dietary nitrate from beetroot may play a role in lowering blood pressure. However, factors such as age and sex can influence the efficacy of beetroot to lower blood pressure.

High blood pressure can increase the risk of severe health conditions, including stroke and heart disease.

Improves gut health

A 2020 review suggests beets contain bioactive compounds that may improve gastrointestinal health, modulate gut microbiota, and stimulate the metabolism and growth of probiotics.

Reduces oxidative and nitrative stress

Betalain, a plant nutrient found in beetroot powder, helps reduce oxidative and nitrative stress. Oxidative and nitrative stress comes from the presence of reactive oxygen or nitrogen species in the body. These chemicals can damage cells and DNA.

Inflammation often accompanies oxidative and nitrative stress. When inflammation becomes chronic, people may develop long-term diseases such as obesity, autoimmune disorders, and diabetes.

Researchers say that antioxidants, such as betalain, search for free radicals in the body that can cause damage and counter their effects. They also help cells defend themselves from stressors.

Belatains in beetroot powder may also protect liver and kidney function.

Improves athletic performance

Research from 2021 suggests that the nitrates in beetroot powder may improve athletic performance and lower muscle soreness after certain exercises.

However, not all forms of exercise benefit from nitrate-rich foods such as beetroot powder. It may benefit aerobic exercise, but researchers are still determining the exact mechanism that improves exercise performance.

Some theories suggest that beetroot powder regulates gene expression and cells’ mitochondria content and improves neuromuscular efficiency. However, further studies are needed to confirm these mechanisms.

The following table lists the nutritional information of 100 grams (g) of beetroot.

NutrientQuantity per 100 g
protein1.68 g
carbohydrates9.96 g
fat0.18 g
amino acids1.216 g
fatty acids0.119 g

Beetroot powder also contains biologically active plant nutrients called phytonutrients. These phytonutrients may play a role in lowering a person’s risk of chronic diseases.

Phytonutrients in beetroot powder include:

Determining the necessary dosage to gain the benefits of beetroot powder is challenging. Different products suggest different doses to achieve various effects. These suggestions usually appear on the product label.

Some products may recommend 3–6 g of powder, while others suggest taking 2–3 teaspoons. On beetroot juice products — usually intended for athletes — manufacturers may suggest drinking 140 milliliters per day.

While the listed doses may be safe, a wide variety of factors may influence the health benefits, such as age, health conditions, sex, and more.

Individuals should speak with a healthcare professional before trying beetroot powder, especially if they take other medications or have health conditions.

The side effects of using beetroot powder are typically mild and temporary. However, consuming large amounts of beetroot powder increases the risk of having side effects.

People may have red or black colored stools and pink or red urine when eating more beets or beet products. These are usual side effects and are not harmful.

While side effects are typically mild, the proposed benefits of beetroot powder are not guaranteed.

Additionally, taking too much beetroot juice may increase blood levels of nitrates above the recommended amount. This can encourage the formation of N-nitroso compounds (NOCs), which can be carcinogenic chemicals that induce additional side effects.

However, further research is necessary to investigate this risk.

Who should not take beetroot powder?

People with an allergy to beetroot should not consume beetroot powder. Signs of an allergy may include:

People with difficulty breathing after eating beetroot in any form should seek immediate medical attention.

Doctors may also recommend that people prone to low blood pressure avoid beetroot powder since it can lower blood pressure levels.

People concerned about the side effects of beetroot powder can speak with a doctor before deciding to supplement.

People can buy beetroot in various forms.

It comes as a powder that people can add to sauces, gravies, soups, or beverages. Adding it to fresh pasta, pizza, or bread dough can dramatically change the color while providing various possible health benefits.

Beetroot smoothies may be a suitable way to get a large dose in the morning for breakfast.

Some athletes drink beetroot juice because manufacturers market their products specifically for improving athletic performance. These commercialized products may have other ingredients that people should be aware of, such as added sugar.

Is beetroot juice or beetroot powder better?

Some research suggests that dried, fresh, and pureed beetroot contains higher phenolic, flavonoid, and antioxidant capacities than other forms of processing, such as juiced or pickled.

The best form of processing may depend on the most palatable option for a person. If someone finds it easier to add beetroot powder to their meals rather than drinking beetroot juice, powder may be a better option for them.

Beetroot powder is a versatile food product that people can easily add to their diet. In moderate amounts, it is a generally safe food supplement.

While studies have extensively explored its benefits, more research is necessary to determine how beneficial beetroot powder is on chronic diseases, athletic performance, and overall health.

Researchers are still determining the mechanisms explaining the benefits of beetroot powder and the required dose to achieve these benefits.