Beetroot powder has become one of the hottest sports and cardiovascular supplements, thanks to its high dietary nitrate content. The body converts these nitrates into nitric oxide (NO), which dilates blood vessels, lowers blood pressure, and enhances exercise performance. With clinical evidence rivaling some medications for BP reduction, beetroot is far more than a superfood trend.
Quick Facts
Reading time: 12 min
Evidence level: Research-backed
Target audience: US & European consumers
What Is Beetroot Powder?
Beetroot powder is simply dehydrated, ground beets — concentrated to about 4x the nitrate content of fresh beetroot. It provides dietary nitrates that the body converts to nitric oxide through the nitrate-nitrite-NO pathway.
This pathway is different from the L-arginine-NO pathway, and importantly, it works even when the L-arginine pathway is impaired (as in older adults and those with cardiovascular disease).
- Dietary nitrates: 250-500mg per serving (depends on beet source)
- Conversion: Nitrates → nitrites (oral bacteria) → nitric oxide (stomach/blood)
- Betaine: Also contains betaine (trimethylglycine) for liver health
- Betacyanins: Pigments giving beets their red color (antioxidant)
- Potassium: Natural source of blood-pressure-lowering potassium
Blood Pressure Reduction
Beetroot has some of the strongest evidence for natural BP reduction.
- Systolic BP: 4-10 mmHg reduction (comparable to a medication)
- Diastolic BP: 2-5 mmHg reduction
- Quick effect: BP reduction within 2-3 hours of consumption
- Sustained: Effects last 24+ hours with daily consumption
- Dose-response: Higher nitrate content = greater BP reduction
- Hypertensives: Most effective in people with elevated BP
Exercise Performance & Endurance
Beetroot is one of the most evidence-based ergogenic aids.
- VO2 max: Reduces oxygen cost of exercise by 5-10%
- Endurance: Increases time to exhaustion by 15-25%
- Efficiency: Improves exercise economy (less O2 for same work)
- High-intensity: Benefits both endurance and high-intensity exercise
- Cycling/running: Most studied in cycling and running sports
- Timing: 2-3 hours before exercise for peak nitrate levels
Brain Health & Cognitive Function
NO's vasodilatory effects extend to cerebral blood flow.
- Cerebral blood flow: Increases blood flow to frontal lobe
- Cognitive performance: May improve reaction time and decision-making
- Aging: Particularly beneficial for older adults
- Dementia: Early research exploring potential for cognitive decline
- Mechanism: Better blood flow = more oxygen and nutrients to brain
The Mouthwash Problem
A critical and often-overlooked factor: antibacterial mouthwash destroys the nitrate-to-NO conversion.
- Oral bacteria: Essential for converting nitrates to nitrites
- Mouthwash: Kills the bacteria needed for this conversion
- Result: Using mouthwash eliminates beetroot's BP and performance benefits
- Antibacterial toothpaste: May also reduce conversion
- Solution: Don't use mouthwash on days you take beetroot
- Tongue scraping: Gentle cleaning OK, but avoid antiseptic products
Dosage & How to Take Beetroot Powder
Timing and dose are critical for performance benefits.
- General health/BP: 1-2 scoops (5-10g) daily
- Athletic performance: 2-3 scoops (10-15g), 2-3 hours before exercise
- Nitrate target: 400-800mg dietary nitrates for performance
- Loading: Some athletes 'load' for 3-7 days before competition
- Mix with water: Dissolve in water or juice
- Avoid mouthwash: Critical — don't use for 24 hours before performance dose
Safety & Considerations
Beetroot is extremely safe as a food-based supplement.
- Beeturia: Red/pink urine and stools (harmless, but can alarm)
- Oxalates: Beets are high in oxalates — caution for kidney stone formers
- Blood pressure: Monitor if on BP medications (additive effect)
- Sugar content: Natural sugar content (less concern in powder form)
- FODMAP: May trigger IBS symptoms in sensitive individuals
Important Safety Note
This information is for educational purposes only and is not medical advice. Always consult with a qualified healthcare provider before starting any supplement regimen.
The Bottom Line
Beetroot powder has become one of the hottest sports and cardiovascular supplements, thanks to its high dietary nitrate content. The body converts these nitrates into nitric oxide (NO), which dilates Understanding the science behind these products is essential for making informed health decisions.
For more information, explore our related guides, check our FAQ page, or browse our supplement glossary.
Frequently Asked Questions
Why doesn't beetroot work for me?
The most common reason is antibacterial mouthwash use. The bacteria in your mouth are essential for converting beetroot nitrates to nitric oxide. Stop using mouthwash for 24 hours before and after taking beetroot. Also, check that your beetroot powder has adequate nitrate content (some are mostly filler).
Is beetroot powder as good as beetroot juice?
Both work. Beetroot juice (like Beet It Sport) is most commonly used in research and provides standardized nitrate content. Powder is more convenient and concentrated but quality varies. Look for products that specify nitrate content (400mg+ per serving for performance benefits).
Can I eat whole beets instead of taking powder?
Yes! 2-3 medium beets provide approximately the same nitrate content as one serving of powder. Roasted, boiled, or raw beets all work. The advantage of powder/juice is convenience and standardized nitrate content for athletic dosing.