Performance ·
Beetroot powder benefits: nitrates, blood flow and training
The short answer
Beetroot is one of the richest food sources of dietary nitrate, which the body converts into nitric oxide — a molecule that helps blood vessels relax. Studies with beetroot juice show improved endurance in some athletes and support for healthy blood pressure already in the normal range. Take it 2–3 hours before training.
How it works
Nitrate from beets is converted by bacteria in the mouth to nitrite, then into nitric oxide. Nitric oxide widens blood vessels and supports oxygen delivery to muscles.
Benefits studied
- Endurance: many trials show improved time-to-exhaustion, especially in recreational athletes.
- Blood flow and healthy blood pressure in the normal range.
- Natural pigments called betalains, which are antioxidants.
How to take it
Effects peak 2–3 hours after intake. Studies used around 300–600 mg of nitrate, roughly 500 ml of juice; powders vary, so check the label. Avoid antiseptic mouthwash around dosing — it kills the bacteria that start the conversion.
Things to know
Pink urine (beeturia) is harmless. Beets are high in oxalates, so people prone to kidney stones should keep amounts moderate.
Pair with creatine for training.
Questions
- Is beetroot powder as good as juice?
- It can be, if it states nitrate content; some powders are low in nitrate.
- Can I take beetroot daily?
- Yes; some studies used daily intake for weeks.
From the shop
This article is for general information and isn't medical advice. These statements have not been evaluated by the Food and Drug Administration. Products are not intended to diagnose, treat, cure or prevent any disease. Talk to a healthcare professional before starting a supplement, especially if you are pregnant, nursing or take medication.