Is Beetroot Supplement as Good as Beetroot Juice for Your Health?

December 24, 2025 •

4 min read

Research has consistently shown that beets offer significant cardiovascular and athletic performance benefits. As the popularity of this root vegetable grows, many wonder: is beetroot supplement as good as beetroot juice for getting those health perks, or is one a clear winner?

Quick Summary

Beetroot juice generally offers higher, faster-absorbing nitrates for acute effects like athletic performance boosts, but it contains more sugar and no fiber. Beetroot powder provides sustained nitrate release, plus dietary fiber for gut health, with less sugar, making it ideal for daily wellness.

Key Points

Nitrate Differences: Beetroot juice provides higher, faster-absorbing nitrates for immediate effects, while whole-root powder offers a slower, sustained nitrate release for daily health.
Athletic Performance: For a pre-exercise boost, beetroot juice is often preferred due to its rapid nitrate absorption, which peaks 2-3 hours after consumption.
Daily Wellness: Beetroot powder is better for overall, long-term health and wellness, providing sustained benefits with less concentrated sugar.
Fiber Content: The juicing process removes fiber, while supplements made from whole-root powder retain it, supporting digestive health.
Sugar Content: Beetroot juice has a higher concentration of natural sugars than beetroot powder, an important consideration for those managing sugar intake.
Nutrient Absorption: The whole-food matrix of juice may offer synergistic effects, potentially enhancing nitrate bioavailability, though isolated supplements offer more controlled dosing.

Beetroot Fundamentals: Nitrates and Bioactives

Both beetroot juice and supplements derive their main health benefits from dietary nitrates, which the body converts into nitric oxide (NO). Nitric oxide is a potent vasodilator, meaning it helps to relax and widen blood vessels, improving blood flow, lowering blood pressure, and increasing oxygen delivery to muscles. Beyond nitrates, beetroot also contains powerful antioxidants called betalains, known for their anti-inflammatory and protective properties.

However, the way these beneficial compounds are delivered and absorbed differs significantly depending on the form you choose.

The Case for Beetroot Juice

Beetroot juice, especially in concentrated form, is favored for its potent and rapid delivery of nitrates. This is particularly beneficial for athletes seeking a quick boost before a competition or intense workout. The juicing process removes the fiber, which allows for faster absorption into the bloodstream and a quicker peak in nitric oxide levels. Studies have shown that beetroot juice can produce peak plasma nitrate concentrations within 2-3 hours.

Benefits of beetroot juice include:

Higher nitrate concentration: Concentrated beetroot juice can deliver very high levels of nitrates in a single serving compared to an equivalent dose of powder.
Rapid absorption: The absence of fiber allows for a rapid uptake of nitrates, making it ideal for a pre-workout regimen.
Enhanced performance: Studies show that consuming beetroot juice acutely, 2-3 hours before exercise, can significantly improve physical performance, particularly in endurance activities.

Despite its advantages, beetroot juice comes with some drawbacks. It has a higher natural sugar content per serving compared to beetroot powder. The earthy taste is also off-putting for some, and fresh juice has a very short shelf life.

The Case for Beetroot Supplements (Powder and Capsules)

Beetroot supplements, most commonly found as powder made from dehydrated whole beets, offer a different nutritional profile. Unlike juice, the whole-root powder retains the beet's dietary fiber and a broader spectrum of nutrients. This makes it more of a whole-food supplement, providing benefits beyond just nitrates.

Benefits of beetroot supplements include:

Sustained release: The fiber matrix in beetroot powder slows the release of nitrates, leading to a more gradual and prolonged effect on nitric oxide levels. This is better for daily, sustained wellness support rather than an immediate boost.
Lower sugar: Beetroot powder typically contains less sugar per serving than beetroot juice, making it a better option for those monitoring their intake, such as people with diabetes.
Fiber for gut health: The retained fiber is beneficial for digestion and promotes a healthy gut microbiome.
Convenience and stability: Supplements are easy to store and have a long shelf life, eliminating the mess and refrigeration required for fresh juice.
Versatility: Powder can be easily mixed into smoothies, yogurt, or other foods to mask the taste.

A potential downside is that the nitrate concentration can vary between brands and processing methods. Heat-dried powders, for example, may have lower levels of sensitive compounds like polyphenols compared to freeze-dried versions.

Comparison: Beetroot Juice vs. Supplement


Feature	Beetroot Juice (Concentrate)	Beetroot Supplement (Powder)
Nitrate Concentration	High and rapidly absorbed.	Lower concentration, but sustained release.
Absorption Speed	Fast, peak plasma levels in 2-3 hours.	Slower, peak plasma levels in 4-6 hours.
Fiber Content	Minimal to none, as it is filtered out.	Contains significant dietary fiber from the whole root.
Sugar Content	Higher concentration of natural sugars.	Lower sugar per serving, making it more diet-friendly.
Antioxidant Effect	Acute and potent effect from liquid-soluble compounds.	Sustained and comprehensive effect due to the fiber matrix.
Best For	Acute performance boost for athletes.	Daily, sustained wellness and gut health.
Convenience	Less convenient; requires refrigeration and has a short shelf life.	Highly convenient; long shelf life and portable.

Synergistic Benefits and Considerations

Some innovative supplement brands are now combining both beetroot juice powder and whole-root powder to achieve a time-phased effect, offering both an immediate nitric oxide boost and sustained benefits. For most people, a combination of whole food and targeted supplementation might be the optimal approach. Eating whole beets regularly provides fiber and other phytonutrients, while using a standardized supplement or concentrate can be a reliable way to get a consistent nitrate dose when needed.

Potential Risks and Side Effects While generally safe, excessive consumption of either form can lead to mild side effects. These include:

Beeturia: The harmless, temporary reddening of urine and stool.
Kidney Stones: The high oxalate content in beets can contribute to kidney stone formation in susceptible individuals.
Low Blood Pressure: Due to its vasodilating effect, people with low blood pressure or those on blood pressure medication should consult a doctor before adding significant amounts of beetroot to their diet.
Digestive Upset: The FODMAPs in beets can cause digestive issues for sensitive individuals.

Conclusion

There is no single superior option between beetroot supplement and beetroot juice; the better choice depends entirely on your health goals and lifestyle. If you're an athlete seeking an immediate, high-dose nitrate hit for an acute performance boost, beetroot juice concentrate is likely the way to go. For those focused on consistent, daily cardiovascular support, digestive health, and lower sugar intake, a whole-root beetroot powder supplement offers a more balanced, sustained approach. The most comprehensive strategy may involve incorporating both into your diet, leveraging the unique strengths of each form. Ultimately, the best beetroot product is the one that best fits your individual needs and preferences.

Before starting any new supplement, particularly if you have pre-existing health conditions or are on medication, it's wise to consult a healthcare professional. For more in-depth research on the effects of beetroot and nitrate supplementation, explore clinical findings on sites like PubMed, which indexes a vast database of biomedical literature, such as the review on beetroot supplementation from PMC.

Frequently Asked Questions

Beetroot juice generally contains a higher and faster-absorbing concentration of nitrates, which are known to lower blood pressure quickly. While beetroot powder also helps, its effect is more gradual due to the fiber slowing absorption.

For an immediate performance boost, such as before a workout or race, concentrated beetroot juice is often the better choice. It delivers a high dose of nitrates that peak in the bloodstream faster than beetroot powder.

Yes, beetroot powder made from the whole, dehydrated root retains its dietary fiber, unlike beetroot juice, which filters most of it out during processing. Fiber is important for digestive health.

Yes, beetroot juice, especially concentrate, has a higher natural sugar content per serving. In contrast, beetroot powder contains less sugar per serving and is often preferred by those managing their sugar intake.

The body converts nitrates into nitric oxide, which widens blood vessels. This improves blood flow, lowers blood pressure, and increases oxygen delivery to muscles, which can enhance athletic endurance and cardiovascular health.

Beetroot is high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should consume beetroot products in moderation.

The reddish-pink color is due to the natural pigments called betalains. This harmless phenomenon, known as beeturia, affects some people more than others and can also cause a pinkish discoloration in stool.