Can Anyone Take Beet Root Supplements? Safety, Benefits, and Important Considerations

December 9, 2025 •

5 min read

While beet root supplements are generally considered safe for most people, some individuals must exercise caution due to potential side effects or health risks. This guide will explain if and when anyone can take beet root supplements, highlighting important considerations for different groups of people.

Quick Summary

Beet root supplements offer benefits like improved athletic performance but carry risks for certain people. Individuals with kidney stones, low blood pressure, or liver issues, along with pregnant women and those on specific medications, need a doctor's consultation. Safety depends on individual health circumstances and pre-existing conditions.

Key Points

Kidney Stone Risk: People prone to kidney stones should be cautious with high-oxalate beet supplements, as they can exacerbate the condition.
Hypotension Warning: Individuals with low blood pressure should avoid beet root supplements because the nitrates can cause an unsafe drop in blood pressure.
Drug Interactions: Beet root supplements can interact with blood pressure medications, blood thinners, and other drugs metabolized by the liver.
Pregnancy Safety: The safety of concentrated beet supplements for pregnant or breastfeeding women is not well-established, and a doctor should be consulted.
Start Low and Monitor: For safe intake, begin with a small dosage and monitor your body's reaction, especially regarding potential digestive issues or blood pressure changes.
Know Your Beets: Whole beets are safer than concentrated supplements for managing oxalate intake, and cooking can reduce oxalate levels.

Beet root supplements have gained popularity for their purported health benefits, primarily driven by their high concentration of dietary nitrates. These compounds are converted in the body to nitric oxide, a molecule crucial for vasodilation, which improves blood flow. While this sounds promising, the question, “Can anyone take beet root supplements?” is more complex than a simple yes or no. The answer depends heavily on an individual’s specific health profile, medical history, and current medications. A doctor's consultation is always recommended before adding any new supplement to your regimen.

Important Health Conditions to Consider

Individuals with a History of Kidney Stones

Beet root contains high levels of oxalates, natural compounds that can contribute to the formation of calcium oxalate kidney stones in susceptible individuals. If you have a history of these stones, or a family history that puts you at a higher risk, a beet root supplement might not be the right choice. The concentrated nature of supplements means you could be consuming a much higher oxalate load than you would from a typical serving of whole beets. To reduce risk, some experts suggest boiling beets to lower oxalate levels or pairing them with calcium-rich foods.

People with Low Blood Pressure (Hypotension)

One of beet root's most celebrated benefits is its ability to lower blood pressure due to its nitrate content. For someone already dealing with low blood pressure (hypotension), this effect could be problematic. Consuming a significant amount of beet root nitrates might cause a further drop in blood pressure, leading to dizziness, lightheadedness, or fainting. This is especially crucial for people who are taking blood pressure medication, as the supplement could amplify the effects of their drugs.

Individuals Taking Specific Medications

Due to its effect on blood pressure, beet root supplements can interact with certain medications. For instance, people taking medication for high blood pressure, such as diuretics or ACE inhibitors, should consult their healthcare provider before using beet root supplements. The combination could lead to dangerously low blood pressure. Additionally, since beet root can affect blood vessel function and blood flow, there is a potential for interaction with blood-thinning medications. Some supplements, including those with beet, are also metabolized by the liver, which can affect how quickly the body processes other medications.

Pregnant or Breastfeeding Women

While beets in whole food form are generally safe for pregnant women in moderation, there is insufficient reliable information on the safety of medicinal amounts found in supplements. A healthcare provider's advice is essential for pregnant or breastfeeding individuals to ensure the safety of both the mother and baby. Given the lack of extensive research, erring on the side of caution is the safest approach.

People with Digestive Sensitivities

The high fiber content in beet root can cause digestive upset in some people, particularly those with sensitive stomachs or Irritable Bowel Syndrome (IBS). Symptoms might include bloating, gas, or nausea. While this is less common with concentrated supplements like beet powder, it's still a possibility to be aware of.

Individuals Allergic to Beets

Although rare, some people have an allergy to beets or other vegetables in the same plant family. An allergic reaction can manifest as a skin rash, itching, upset stomach, or, in severe cases, difficulty breathing. Anyone with a known allergy to beets should avoid supplements entirely.

Beet Root Supplements vs. Whole Beets


Feature	Beet Root Supplements	Whole Beets
Nitrate Concentration	High, concentrated for specific dosages.	Lower, varying by growing conditions.
Oxalate Content	High in supplements, potentially higher risk for kidney stone formers.	Present, but easier to manage with preparation (e.g., boiling).
Nutrient Absorption	Often designed for rapid absorption, especially in juice form.	Absorbed more slowly, alongside fiber and other nutrients.
Convenience	Highly convenient, easy to add to drinks or take as a capsule.	Requires preparation and cooking, less convenient for daily, measured intake.
Regulation	Regulated as food supplements by the FDA, with less stringent oversight than drugs.	Regulated as a whole food, typically no special safety concerns in moderation.
Dietary Fiber	Lower fiber content, which may reduce digestive effects in some.	High fiber content, beneficial for digestion but may cause issues in sensitive individuals.

How to Safely Incorporate Beet Root

If you have discussed it with your healthcare provider and are deemed a good candidate, here are some tips for safe consumption:

Start with a low dose: Begin with a small amount and gradually increase it to assess your body's tolerance.
Stay hydrated: Drinking plenty of water helps dilute oxalates and promotes overall kidney health.
Time your dosage: For athletic performance, many studies suggest taking a dose 1 to 3 hours before a workout.
Avoid antibacterial mouthwash: The conversion of nitrates to nitric oxide begins in the mouth with the help of certain bacteria. Antibacterial mouthwash can disrupt this process.
Combine with calcium: If consuming whole beets, pairing them with a calcium source (like yogurt or cheese) can help bind oxalates in the gut.
Recognize beeturia: Don't be alarmed if your urine or stools turn pink or red. This harmless phenomenon, known as beeturia, is caused by the beet's pigments.

Conclusion

While beet root supplements can offer significant benefits related to heart health and athletic performance, they are not suitable for everyone. Potential risks for individuals prone to kidney stones, with low blood pressure, or on specific medications cannot be overlooked. The decision to take a beet root supplement should be an informed one, made in consultation with a healthcare provider. Understanding your personal health profile and considering the difference between whole beets and concentrated supplements is essential for safe consumption. For more information on managing kidney stones, you can explore resources like the National Kidney Foundation.

National Kidney Foundation: https://www.kidney.org/atoz/content/calcium-oxalate-kidney-stones

Authoritative Source Citations

Frequently Asked Questions

People with a history of kidney stones, low blood pressure, liver disease, or those who are pregnant or breastfeeding should consult a healthcare provider before taking beet root supplements. Those on blood pressure medication or blood thinners must also be cautious due to potential interactions.

Yes, beet root supplements contain nitrates that lower blood pressure, which can enhance the effect of blood pressure medications and potentially cause hypotension. Consultation with a doctor is necessary to avoid unsafe drops in blood pressure.

Yes, potential side effects include beeturia (harmless pink or red urine), digestive upset like bloating or gas due to fiber, and, for some, a drop in blood pressure. Allergic reactions are rare but possible.

Beeturia is a harmless phenomenon where a person's urine or stools turn pink or red after consuming beets due to their natural pigments. It is not a cause for medical concern and will subside after consumption is stopped.

If you are prone to kidney stones, you should be very careful with beet root supplements. They are high in oxalates, which can bind with calcium and increase the risk of forming kidney stones. Consult a doctor for guidance on managing oxalate intake safely.

The safety of taking concentrated medicinal doses of beet root during pregnancy or breastfeeding is not well-established. It is recommended to stick to whole beets in moderation and to always consult a healthcare provider for personalized advice.

Yes, you should always inform your healthcare provider about any supplements you take, including beet root. This is particularly important if you have pre-existing health conditions or are on any prescription medications.