What beet supplements are and why people take them
Beet supplements are concentrated forms of beetroot—usually made from beetroot juice, powder, or extract—that you can take as a pill, powder, or liquid. People take them because beetroot contains nitrates, compounds your body converts to nitric oxide, which helps blood vessels relax and may improve blood flow. The idea is that a supplement gives you a higher dose of these compounds than you'd get from eating a regular beet.
Beet supplements became popular in sports and fitness communities first, where athletes were looking for ways to improve oxygen delivery to muscles during exercise. Over time, interest spread to people managing blood pressure, heart health, and general fitness. Unlike a whole beetroot, which also contains fiber and other nutrients, a supplement isolates specific compounds—which means you get more of one thing, but lose the package deal that comes with eating the whole vegetable.
Key Takeaways
- Beet supplements contain nitrates that your body converts to nitric oxide, which may help blood vessels relax and improve blood flow.
- Research shows the strongest evidence for beet supplements in athletic performance and blood pressure, though results vary between individuals.
- Beet supplements come as powders, juices, pills, and extracts, and the dose and form affect how much nitrate you actually receive.
- Beet supplements are not a replacement for medical treatment, and you should talk to your doctor before taking them if you take blood pressure medication or have kidney problems.
What research shows about beet supplements and athletic performance
The most consistent research on beet supplements involves endurance athletes—runners, cyclists, and rowers. Studies have found that taking beet juice or beet powder before exercise can improve oxygen efficiency, meaning your muscles use oxygen more effectively during sustained effort. This translates to better performance in activities that last several minutes to an hour, like a 5K run or a cycling time trial.
The effect is real but modest. Athletes in studies typically saw improvements of 1 to 3 percent in performance, which matters in competitive sport but is smaller than what you'd notice in everyday fitness. The improvement also depends on your baseline fitness level—elite athletes sometimes see less benefit than recreational athletes do. Timing matters too: most studies gave beet supplements 2 to 3 hours before exercise, and the effect wore off after a few hours.
What research shows about beet supplements and blood pressure
Several studies have looked at whether beet supplements can lower blood pressure, since nitrates relax blood vessels. The research suggests beet juice or powder may produce a small decrease in blood pressure—typically a few points on the systolic (top) number—in people with high blood pressure or in healthy people with normal blood pressure.
The effect is smaller than what blood pressure medication produces, and it does not work the same way for everyone. Some people see a noticeable drop; others see little to no change. The effect also tends to fade over time if you take beet supplements regularly, which researchers call tolerance. This means beet supplements might help as one part of managing blood pressure—alongside diet, exercise, and medication if prescribed—but should not replace medical treatment.
Other potential benefits beet supplements are studied for
Researchers have looked at beet supplements for several other health areas, though the evidence is thinner than it is for athletic performance and blood pressure. Some studies suggest beet supplements may support brain blood flow and cognitive function in older adults, though the research is still early and results are mixed. A few small studies have examined beet supplements for muscle strength and recovery, but the findings do not yet support a strong benefit.
Beet supplements also contain betalains, pigments with antioxidant properties, which has led to interest in whether they might reduce inflammation or support immune function. However, most of this research is in laboratory settings or animals, not in people taking supplements. The gap between "this compound does something in a test tube" and "this supplement helps a person" is large, and more human research is needed before drawing conclusions.
How much nitrate is in different forms of beet supplements
The amount of nitrate varies widely depending on the form and brand. Beet juice typically contains 300 to 500 milligrams of nitrate per serving, while beet powder can range from 100 to 400 milligrams per serving depending on how concentrated it is. Beet pills and capsules often contain less nitrate per dose than juice or powder, because fitting enough powder into a pill limits the amount. Some products list nitrate content on the label; many do not.
This variation matters because most studies showing benefits used doses in the 300 to 500 milligram range. If you buy a product with much less nitrate, you may not get the dose that research tested. There is no official standard dose for beet supplements, so comparing products requires reading labels carefully—and many labels do not make the nitrate content clear. Whole beetroot juice, which you can make yourself or buy fresh, is one way to know roughly what you are getting, since you can measure the amount.
Who should talk to a doctor before taking beet supplements
If you take blood pressure medication, talk to your doctor before starting beet supplements. Beet supplements lower blood pressure slightly, and combining them with medication could push your blood pressure too low. Your doctor may want to monitor your blood pressure or adjust your medication dose.
People with kidney disease or kidney problems should also check with a doctor first. Your kidneys filter nitrates from your blood, so if your kidneys are not working well, nitrates could build up. People who have had kidney stones may want to avoid beet supplements, since beet greens and beets contain oxalates, which can contribute to stone formation—though this risk is higher with whole beets than with supplements. If you are pregnant or breastfeeding, the safety of beet supplements has not been well studied, so it is worth asking your doctor.
How beet supplements compare to eating whole beets
Eating a whole beetroot or drinking fresh beet juice gives you nitrates plus fiber, vitamins, minerals, and other plant compounds that work together. A beet supplement isolates the nitrates, which means you get a higher dose of that one thing, but you lose the other nutrients. For athletic performance, the concentrated dose in a supplement may give you a more predictable effect than eating beets would. For general health, eating whole beets is probably a better choice because you get the full package.
Whole beets are also cheaper than supplements and do not require you to figure out dosing or worry about product quality. If your goal is to support your health broadly rather than to squeeze out a performance edge in exercise, adding beets to your diet—roasted, in salads, or as fresh juice—is a simpler and more complete approach than taking a supplement.
Frequently Asked Questions
Do beet supplements actually work?
Beet supplements do contain nitrates that your body can use, and research shows they can improve blood flow and oxygen efficiency. The effect is real but modest—most noticeable in endurance athletes and in people with high blood pressure. Results vary between individuals, and the effect may fade if you take them regularly.
How long does it take for beet supplements to work?
Most studies gave beet supplements 2 to 3 hours before measuring an effect. The nitrates reach your bloodstream fairly quickly, but the peak effect on blood flow and performance happens in that 2 to 3 hour window. The effect typically lasts a few hours and then fades.
Can I take beet supplements every day?
Yes, beet supplements are generally safe to take daily for most people. However, your body may develop tolerance over time, meaning the effect becomes smaller with regular use. If you are taking blood pressure medication, daily beet supplements could lower your blood pressure too much, so check with your doctor first.
Are beet supplements safe?
Beet supplements are safe for most healthy adults in typical doses. Side effects are usually mild—some people report stomach upset or a change in urine color (which is harmless). If you have kidney problems, take blood pressure medication, or are pregnant or breastfeeding, talk to your doctor before starting.
Is beet supplement juice better than powder?
Both juice and powder contain nitrates, so either can work. Juice is easier to measure and absorbs quickly, while powder is easier to store and often cheaper. The nitrate content varies by brand and product, so check the label to see which form gives you the dose used in research studies.