Is beetroot more anti-inflammatory than turmeric?

November 23, 2025 •

5 min read

According to research published by the National Institutes of Health, turmeric extract shows significantly higher antioxidant and phenolic content than beetroot extract in in-vitro tests. However, the question of whether beetroot is more anti-inflammatory than turmeric for overall health is more complex, involving different active compounds, absorption rates, and mechanisms of action.

Quick Summary

An in-depth comparison of the anti-inflammatory properties of beetroot and turmeric, examining their distinct active compounds, bioavailability challenges, and how each contributes to reducing inflammation.

Key Points

Turmeric's Active Compound is Curcumin: Curcumin is the primary anti-inflammatory agent in turmeric, acting by inhibiting key inflammatory enzymes and cytokines.
Curcumin has Low Bioavailability: On its own, the body struggles to absorb and utilize curcumin effectively, though absorption can be enhanced with piperine (black pepper).
Beetroot's Active Compounds are Betalains: Betalains give beetroot its color and provide antioxidant and anti-inflammatory effects that are more easily absorbed from the whole food.
In-vitro Studies Favor Turmeric Extract: Laboratory tests comparing concentrated extracts show turmeric to have stronger antioxidant activity than beetroot extract.
Whole Food Comparison is More Complex: Due to low curcumin bioavailability in standard turmeric, whole beetroot may provide a more reliable anti-inflammatory effect from food consumption alone.
Combination is Optimal: Combining beetroot and turmeric, especially with a bioavailability enhancer like piperine, can provide a synergistic and more comprehensive anti-inflammatory benefit.

The quest for natural ways to combat chronic inflammation often leads to two vibrant, powerhouse foods: beetroot and turmeric. Both have reputations as potent anti-inflammatory agents, but their effectiveness depends heavily on their unique active components and how the body processes them. A direct comparison requires a look beyond simple head-to-head potency studies to understand their full potential.

The Anti-Inflammatory Power of Turmeric and Curcumin

Turmeric's anti-inflammatory reputation is almost entirely thanks to its active compound, curcumin. Curcumin is a polyphenol that targets and inhibits key molecules involved in the inflammatory response. Clinical studies have shown significant benefits, particularly for inflammatory conditions like arthritis.

How Curcumin Fights Inflammation

Inhibits NF-κB Pathway: Curcumin can block the nuclear factor kappa B (NF-κB) pathway, a major driver of inflammation.
Reduces Pro-inflammatory Cytokines: It reduces the production of inflammatory cytokines like TNF-α and IL-6.
Blocks COX-2 Enzyme: Curcumin inhibits the cyclooxygenase-2 (COX-2) enzyme, which is responsible for producing pain-causing inflammatory compounds. In some trials, concentrated curcumin extracts have shown effectiveness comparable to NSAIDs like ibuprofen.

The Curcumin Bioavailability Hurdle

One of turmeric's most significant drawbacks is curcumin's low bioavailability. It is not well-absorbed into the bloodstream and is quickly metabolized by the body. For this reason, many curcumin supplements are formulated with black pepper extract (piperine) to dramatically increase absorption. Without a bioenhancer, the anti-inflammatory effects of culinary turmeric may be less pronounced than those from a high-quality supplement.

Beetroot's Anti-Inflammatory Power: Driven by Betalains

Beetroot owes its deep red color and potent anti-inflammatory effects to compounds called betalains. Unlike curcumin, betalains are not known to suffer from the same absorption issues, meaning they are more readily available to the body from whole beetroot consumption.

The Mechanisms of Beetroot's Anti-Inflammatory Action

Antioxidant Effects: Betalains are powerful antioxidants that combat oxidative stress and inflammation. They neutralize harmful free radicals that can cause cellular damage.
Inhibiting Inflammatory Pathways: Like curcumin, betalains inhibit specific inflammatory pathways, including NF-κB and COX-2.
Dietary Nitrates: Beetroot is high in dietary nitrates, which convert to nitric oxide in the body. Nitric oxide improves blood flow and can help reduce systemic inflammation.
Gut Health: The fiber and nutrients in beetroot support a healthy gut microbiome, which is intrinsically linked to lower systemic inflammation.

Research on Beetroot's Anti-inflammatory Impact

Studies show that beetroot extract can reduce markers of inflammation, such as C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-a). An older 2014 study found that betalain capsules made from beetroot extract helped reduce joint pain in people with osteoarthritis. Additionally, other research suggests potential benefits for gut microbiota and inflammatory mediators in specific conditions.

Comparison Table: Beetroot vs. Turmeric


Feature	Beetroot (Betalains)	Turmeric (Curcumin)
Active Compound	Betalains (betacyanins, betaxanthins)	Curcumin (a polyphenol)
Primary Mechanism	Potent antioxidant action, inhibition of NF-κB and COX-2, improves blood flow	Inhibits inflammatory cytokines (TNF-α, IL-6) and enzymes (NF-κB, COX-2)
Antioxidant Activity (In-vitro)	Less potent compared to turmeric extract in lab tests	Very high, showing stronger free radical scavenging in lab tests
Bioavailability	High absorption from whole food and juice	Low absorption; requires enhancer like piperine for best effect
Form of Consumption	Whole vegetable, juice, powder, capsules	Culinary spice, capsules, powder, fresh root
Associated Benefits	Lower blood pressure, athletic performance, gut health, liver detox	Heart health, brain health, joint pain relief

Is One Superior to the Other?

So, is beetroot more anti-inflammatory than turmeric? The answer is not a simple 'yes' or 'no' but rather a 'it depends.' While highly concentrated, bioavailable curcumin supplements may provide a more targeted and potent anti-inflammatory effect for specific conditions like arthritis, beetroot offers a broader range of benefits from its readily absorbed compounds and overall nutrient profile.

For a daily anti-inflammatory diet, both are valuable additions. The most effective strategy might be to incorporate both into your routine. A morning shot of beetroot juice with a pinch of turmeric and black pepper combines the synergistic benefits of both foods, tackling inflammation from multiple angles. This dual approach leverages curcumin's direct inflammatory pathway inhibition and betalains' powerful antioxidant and systemic support.

Ultimately, the best choice depends on individual health goals and how each food is consumed. For systemic, preventative anti-inflammatory benefits from whole food sources, beetroot is an excellent option due to its high bioavailability. For targeted, potent inflammatory relief, especially for chronic issues like osteoarthritis, a properly formulated turmeric/curcumin supplement is often recommended due to its concentration.

Conclusion: A Synergistic Solution

While laboratory tests on extracts suggest turmeric may be more potent in terms of antioxidant power, its low bioavailability from whole food means the in-vivo reality for a casual consumer is more balanced. Beetroot provides a reliable source of anti-inflammatory betalains and other health-boosting compounds like nitrates, which are easily absorbed. Rather than viewing one as definitively 'better' than the other, they should be seen as two different tools in a natural medicine cabinet. Combining both beetroot and turmeric, particularly with a bioavailability enhancer for curcumin, can be a highly effective strategy to support a healthy, anti-inflammatory lifestyle.

Incorporating Beetroot and Turmeric into Your Diet

Morning Elixir: Blend beetroot juice with turmeric powder, a squeeze of lemon, and a pinch of black pepper to create a potent anti-inflammatory shot.
Roasted Veggies: Roast chunks of beetroot and other vegetables with a light dusting of turmeric and black pepper for a flavorful side dish.
Golden Beetroot Soup: Add turmeric to a hearty beetroot soup to combine the benefits in a warm, comforting meal.
Smoothie Boost: Add a small piece of raw beetroot and a teaspoon of turmeric to your favorite smoothie for a nutritional boost.

A Final Consideration

The most important factor for long-term health is consistent consumption. Find ways to enjoy both beetroot and turmeric as part of a balanced diet. Whether you prefer the earthy sweetness of beets or the peppery notes of turmeric, incorporating these powerful roots regularly will contribute significantly to your overall anti-inflammatory wellness.

One authoritative resource to learn more about the science behind these plant-based remedies is the National Institutes of Health website, which publishes studies and reviews on curcumin, betalains, and their effects on inflammation.

Frequently Asked Questions

For targeted, high-potency anti-inflammatory effects, particularly for conditions like arthritis, a high-quality curcumin supplement with a bioavailability enhancer like piperine may be more effective. For general, long-term inflammation support, both are beneficial, and whole beetroot or its juice is an excellent, readily absorbed option.

Yes, it is perfectly safe and potentially more beneficial to consume beetroot and turmeric together. Combining them leverages their different anti-inflammatory mechanisms—curcumin's direct inhibition of inflammatory pathways and betalains' antioxidant effects.

While some people may notice improvements relatively quickly with supplements, studies on turmeric for conditions like arthritis often use daily doses over 8-12 weeks to show significant reductions in joint pain and inflammation. Consistent, long-term intake is key for noticeable effects.

Cooking beetroot, especially by boiling, can reduce the concentration of certain nutrients, including nitrates. To maximize its anti-inflammatory benefits, some experts suggest consuming beetroot juice or roasting it to preserve its betalains.

To maximize the anti-inflammatory benefits of turmeric, it should be consumed with a bioavailability enhancer. Adding a pinch of black pepper (piperine) to any turmeric dish or drink can significantly increase the absorption of curcumin.

High intake of beetroot may cause 'beeturia' (reddish urine or stool), which is harmless. Excessive turmeric consumption, especially high doses of concentrated curcumin, could potentially cause stomach upset. As always, it is best to consult a healthcare provider before adding new supplements, especially if you have an underlying medical condition.

Both offer gut-related benefits. Turmeric (curcumin) has shown efficacy in managing conditions like inflammatory bowel disease by inhibiting inflammatory markers. Beetroot, rich in fiber and other compounds, promotes a healthy gut microbiome, which is linked to lower systemic inflammation. The best choice depends on the specific nature of the gut inflammation, and both can be part of a healthy diet.