Are Beetroot Supplements Worth Taking for Health and Performance?

December 19, 2025 •

4 min read

According to a review published in the journal Nutrients, beetroot is one of the most promising functional foods for improving several health outcomes, with its potent compounds remaining active even when processed into supplements. But with so many beetroot supplements now on the market, the central question remains: Are beetroot supplements worth taking for a noticeable health boost?

Quick Summary

This article examines the evidence supporting the use of beetroot supplements for enhancing athletic performance, lowering blood pressure, and combating inflammation. It details the active compounds, compares supplements to whole beets, and addresses potential risks and side effects.

Key Points

Nitric Oxide Production: Beetroot supplements are rich in nitrates, which the body converts to nitric oxide, enhancing blood flow and oxygen delivery.
Athletic Performance: Studies show beetroot supplementation can boost muscular endurance, enhance stamina, and improve recovery, particularly for high-intensity exercise.
Blood Pressure Reduction: The nitrate content helps relax blood vessels, leading to a significant reduction in both systolic and diastolic blood pressure for individuals with hypertension.
Antioxidant Benefits: Betalain pigments in beets provide potent antioxidant and anti-inflammatory effects, protecting cells from oxidative stress and damage.
Whole Beets vs. Supplements: While supplements offer convenience and high nitrate concentration, whole beets provide additional fiber and nutrients. Supplements may contain low or no fiber.
Potential Risks: Those with low blood pressure, a history of kidney stones, or certain medication regimens should consult a doctor before supplementing, due to risks like hypotension and oxalate content.
Supplement Quality Matters: Choosing third-party tested, high-quality products, preferably in powder or chewable form, helps ensure purity and bioavailability.

The Science Behind Beetroot Supplements: Nitrates and Betalains

Beetroot's health benefits stem primarily from two classes of compounds: dietary nitrates and betalains. The body converts nitrates into nitric oxide (NO), a powerful signaling molecule that promotes vasodilation—the widening of blood vessels. This improved blood flow is central to many of the observed physiological effects of beetroot supplementation.

How Nitric Oxide Improves Performance

For athletes and fitness enthusiasts, the nitric oxide pathway is particularly important. By increasing oxygen delivery to working muscles and helping them work more efficiently, the nitrates in beetroot can lead to improved performance, especially during high-intensity exercise. This can manifest as increased stamina, endurance, and power output. A meta-analysis published in 2023 supported this, noting that beet-based supplements improved muscular endurance and attenuated strength decline after fatiguing exercise in healthy males.

The Impact on Cardiovascular Health

Beyond athletic performance, beetroot's nitrate content has a well-documented effect on cardiovascular health. Numerous studies have shown that consuming beetroot, either as juice or a supplement, can lead to a significant reduction in both systolic and diastolic blood pressure. This blood pressure-lowering effect is a key reason many individuals with hypertension, or those with prehypertension, consider adding it to their regimen.

Antioxidant and Anti-Inflammatory Effects

In addition to nitrates, the betalain pigments responsible for beetroot's vibrant red and purple color possess potent antioxidant and anti-inflammatory properties. Chronic oxidative stress and inflammation are implicated in many diseases, and betalains have been shown to help scavenge free radicals and protect cells from damage. Some research also suggests that betalains may inhibit pro-inflammatory signaling pathways.

Beetroot Supplements vs. Whole Beets: A Comparative Table

When considering beetroot, it's crucial to understand the differences between consuming whole beets and taking concentrated supplements. Each has its own set of pros and cons depending on your specific health goals.


Feature	Beetroot Supplements (Powder/Capsule)	Whole Beets (Raw/Cooked)
Nitrate Concentration	Highly concentrated for a targeted, potent dose, often providing significantly more nitrates per serving than whole beets.	Variable nitrate content depending on soil quality and growing conditions; a higher volume is needed for a similar dose.
Fiber Content	Low to non-existent; most manufacturing processes remove the fibrous material.	High in both soluble and insoluble fiber, beneficial for digestion and gut health.
Convenience	Excellent; easily mixed into drinks or taken as capsules, offering a consistent dose without preparation time.	Poor; requires washing, peeling, and cooking or juicing, which can be messy and time-consuming.
Absorption Pathway	Capsules bypass the oral bacteria needed for the initial nitrate conversion step; powders mixed with saliva facilitate this process.	Natural conversion process begins in the mouth, supported by the full dietary matrix of the vegetable.
Cost	Can be expensive, especially for high-quality, concentrated products.	Relatively inexpensive and readily available as a whole food product.
Sugar Content	Typically low in sugar, making it a better option for those monitoring blood sugar.	Contains naturally occurring sugars, which can be a consideration for individuals with diabetes.

Potential Downsides and Who Should Be Cautious

While generally safe for most people, beetroot supplements are not without potential downsides. Over-consumption of nitrates could, in theory, lead to the formation of potentially harmful N-nitroso compounds, though more research is needed to investigate this risk. Additionally, some individuals may experience mild digestive upset or reddish urine/stools (beeturia), which is harmless but can be startling.

Certain groups should approach supplementation with caution and consult a healthcare provider first:

Individuals with hypotension: Since beetroot actively lowers blood pressure, it can cause dangerously low levels in those already taking blood pressure medication or prone to low blood pressure.
Those prone to kidney stones: Beetroot is high in oxalates, which can contribute to kidney stone formation in susceptible people.
Anyone on medications: Beetroot's compounds can interact with some medications, including blood thinners.
People with digestive sensitivities: The fiber content in whole beets or large doses of supplements might cause discomfort for those with sensitive stomachs or IBS.

What to Look for in a Quality Supplement

If you decide that beetroot supplements are right for you, choosing a high-quality product is key. Look for a reputable brand with third-party testing to ensure the product contains what the label says and is free from contaminants like heavy metals. Be cautious of proprietary blends and opt for products that transparently list their nitrate content. Powders or chewables are often better than capsules, as the initial conversion of nitrate to nitrite happens in the mouth.

Conclusion: Making an Informed Choice

So, are beetroot supplements worth taking? The answer depends on your individual health goals, nutritional needs, and tolerance. For athletes seeking a natural performance boost or individuals with hypertension looking for dietary support, the research suggests beetroot supplements, especially acutely timed doses, can be beneficial. However, for general health, a diet rich in whole foods, including beets, offers a broader range of nutrients and fiber that many supplements lack. Whole, fresh beetroot is the most nutritious option, but supplements offer unparalleled convenience and a consistent, potent dose. The optimal approach is often a balanced one, where supplements are used strategically to complement a healthy, whole-food diet, not replace it. Always consult a healthcare professional before adding any new supplement to your routine.

Authoritative medical insights support the benefits of beetroot and related supplements in managing various metabolic disorders. Learn more about the functional properties of beetroot in this comprehensive review from Nutrition & Metabolism.

Frequently Asked Questions

A beetroot supplement provides a concentrated source of nitrates and betalains. The nitrates are converted to nitric oxide, which improves blood flow, while the betalains offer powerful antioxidant and anti-inflammatory protection.

Whole beets contain beneficial fiber and other nutrients that are often lost during processing for supplements. Supplements offer a more concentrated and convenient source of nitrates, but for general health, consuming whole beets is generally considered the best option.

For athletic performance, acute supplementation taken 2-3 hours before exercise can show an effect, peaking when plasma nitrate levels are highest. For blood pressure effects, consistent daily consumption over several weeks is more likely to yield noticeable results.

Yes, research indicates that beetroot supplements can effectively lower both systolic and diastolic blood pressure due to their high nitrate content, which converts to vasodilating nitric oxide.

Individuals with consistently low blood pressure, a history of kidney stones, or a diagnosed allergy to beets should avoid beetroot supplements. It is also crucial to consult a doctor if you are taking blood pressure medication or blood thinners.

Yes, numerous studies suggest that beetroot supplements can enhance athletic performance, particularly muscular endurance and stamina during high-intensity workouts. This effect is most notable in non-elite athletes and with acute pre-workout dosing.

Beetroot juice is typically higher in nitrates per serving than powder but also contains more sugar. Powder is more concentrated, low in sugar, and more convenient to store and use. Some experts recommend powders or chewables over capsules because the initial conversion of nitrate to nitrite happens in the mouth.