The effectiveness of beetroot powder. A realistic appraisal of the facts.

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It isn't a new, untested supplement with a lot of hype and an ambiguous amount of research, it is a powdered food supplement that has actually been extensively studied, and for good reason. That's different to the question "how effective is X?" that most supplement questions are, as there's a fairly good evidence base to point to in this instance, not just based on tradition or anecdote.

This guide is honest, specific and examines the actual research, where there is strong evidence, where there is weak evidence (or mixed evidence), and what one might reasonably expect if they are thinking of taking it as part of their routine.

The claims are explained with the mechanism.

The effects of beetroot stem are known to stem from one pathway which is very well understood: it's one of the best dietary sources of nitrates and the body turns nitrates into nitric oxide (NO) through a pathway that involves oral bacteria, and additional transformation in the body. Nitric oxide dilates and expands the blood vessels and increases blood flow and oxygenation. That's a good thing from the evidence perspective because beetroot powder makes a dozen different claims that are all not very well understood, but it's not a supplement that makes a dozen different things that are not well understood.

This section is designed to help identify the evidence that really matters.

Beetroot's evidence base is strongest for exercise performance and endurance. There has been a long list of controlled trials performed, with many trials carried out in research environments within athletic and sports science, showing that athletes can increase their use of oxygen when taking beetroot juice and/or powder before an endurance exercise. It has been reported in the performance of running, cycling and rowing specifically. This is actually one of the more substantiated natural ergogenic (performance assisting) supplements available and has taken it out of the niche products and into the mainstream of endurance sport nutrition.

Blood Pressure: There's also good evidence here. Numerous studies have shown that nitrate consumption, and particularly beetroot, is correlated with a small but significant decrease in blood pressure, both in healthy people and those with high blood pressure. There is a meaningful effect in most studies, but not a dramatic one; beetroot is not a substitute for a blood pressure medicine but the evidence for a real physiological effect is reasonably consistent throughout the research.

Where Evidence is less robust and/or less mature

Although the research into how beetroot helps with general reductions in fatigue is plausible when considering how oxygen is delivered and is often reported anecdotally, it's less convincing than the exercise performance research. This is a plausible and biologically plausible statement, but not as well documented as the athletic performance results.

Exercise and Blood pressure evidence is more advanced than the cognitive function studies, which are at a more preliminary stage and some smaller studies have explored the improvements in blood flow to the brain and potential cognitive benefits. It's a very interesting but not yet a mature region.

The antioxidant activity of the betalains, which are the pigments in beets, has been documented in laboratory research, but the proven health benefit to the liver is a larger step, and there is only a small amount of research here that's comparable to the nitrate-powered research.

In particular, how effective is it for exercise?

This is where there is most convincing evidence and it is worth being specific, that it is in the 2-3 hours before exercise that the supplementation of beetroot juice (or beetroot powder dose equivalent) seems to be most effective, especially for less trained people and exercise of 30 minutes or more rather than very short, maximal exercise sessions. Smaller improvement may be observed in trained athletes, as their bodies may be closer to optimum functioning. This is a valuable, specific piece of context in a way — beetroot's benefits for performance are not consistent for every type of exercise and every person.

A fair overall verdict.

To put it simply: beetroot powder is one of the most naturally-supported supplements around – not just for endurance exercise performance, but also, to a lesser but still significant extent, for blood pressure support. But it's no cure-all, and some of the more general claims made about it (general energy, cognition, liver health), are based on the more tenuous, and less mature evidence, than the exercise and circulatory claims. When used with realistic expectations – as a legitimate performance and circulatory support supplement, not a “magic bullet” type of product – it is a supplement that reasonably stands the test.

The following sections outline the ways to use it to achieve the greatest impact for the best possible effect.

For exercise performance in particular: Take it 1-3 hours before exercise rather than just before or many hours after exercise has begun – consistent with when most of the supporting research was done.

Consistency in blood pressure support: The evidence for BP relates to consistent use over time and not occasional; a few weeks of daily use are more representative of the way the BP evidence is typically presented.

Dose as directed: The dosage directions on the label are a realistic guideline to follow, typically ½-1 teaspoon (2-3g) once or twice a day – more is not necessarily better.

Frequently Asked Questions

But is beetroot powder really the answer to better exercise performance or simply marketing? This is one of the better supported claims in the supplement field based on a large volume of sports science research, showing that beetroot supplementation helps to increase oxygen efficiency when exercising for extended periods of time (several minutes or longer), rather than during short-term exercise.

After how many days, beetroot powder begins to work? The effects on exercise performance have been recorded with a single dose administered a few hours prior to exercise. The evidence generally shows that there is no immediate effect of taking the blood pressure pill, but that it works for blood pressure support over a period of weeks if taken on a regular basis.

Can beetroot powder be as effective as beetroot juice? The research available has been mostly carried out with juice, but powder would contain the same key active compounds (nitrates and betalains) in a more compact, convenient format—so long as the same amount of nitrate—then the process of action and effect should be similar.

Does it work for everyone or some people better? The research indicates that less-trained athletes might derive more benefits from the training than more highly trained athletes, who may have bodies that are already at their peak. Additionally, the individual response may differ depending on what foods they eat, their gut bacteria (which is involved in the pathway of nitrate conversion) and their health status.

Conclusion

Beetroot powder is based on some well established science behind its two main claims: exercise performance and blood pressure support; whereas, some of the other benefits are based on weaker, and more preliminary, evidence. If used with realistic expectations and properly and regularly timed use, it can successfully be subjected to an honest assessment as a supplement. If you're up for it, check out Beet Root Powder at Wow Herbs.

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Did you know that beetroot powder can help you raise your nitric oxide levels and improve your heart health?Pass the beetroot powder and the No-Cholesterol Capsules; did you know that they can help you increase your nitric oxide levels and improve your heart health?

Disclaimer: This is for information only. Not intended to diagnose, treat, cure or prevent any disease. Is not a replacement for medical treatment. If pregnant, breastfeeding, on medication or under medical supervision, please consult GP before use.