Key Takeaways
- Beets are considered a "superfood" because they contain lots of nutrients.
- The nitrates in beets can help boost oxygen circulation to the brain and muscles.
- Other compounds in beets, like betalain, have been studied for their antioxidant and anti-inflammatory effects.
Beets are readily available in grocery stores year-round, and the root vegetable can add a pop of color to a salad or hummus plate. But to get the most nutrients from beets, you might consider incorporating a beet supplement, such as beetroot powder, into your diet.
Adding beetroot powder to a smoothie or juice is more efficient than eating whole beets, Jenna Volpe, RDN, registered dietitian and nutritionist and founder of Whole-istic Living, told Verywell. A teaspoon of pure beetroot powder offers a similar nutrition profile to one whole, raw beet. Beet juice is also rich in nutrients but doesn’t contain as much fiber as the powdered root.
Raw beets also contain plenty of potassium, magnesium, folate, and vitamin B2. Additional benefits of beetroot powder include supporting eye health, promoting healthy-looking skin, and boosting your immune system, functional medicine expert Amy Myers, MD, told Verywell in an email.
Beets are known as a “superfood” because they contain high amounts of nutrients, some of which can only be derived from plants. The pigments that give beets their deep red color also can have beneficial effects on the human body, such as improving circulation and decreasing inflammation, Volpe said.
Beetroot Supplements Can Help With Blood Pressure Management
Beetroot generally contains high levels of nitrates, a compound that supports nitric oxide production in the body. Nitric oxide is a naturally potent vasodilator, meaning it relaxes the blood vessels and reduces blood pressure, Volpe said.
The combination of nitrates and a nitrogen-containing plant pigment called “betalain” is particularly beneficial for lowering blood pressure and heart rate, Volpe said. Multiple human studies — including one that specifically considered adults with type 2 diabetes-related hypertension — have found that taking beetroot supplements can lead to a significant drop in blood pressure.
The nitrates in beets support cardiovascular health and can increase the circulation of oxygen and nutrients throughout the body and brain, Myers said.
“Because of the high level of nitrates, beets facilitate blood flow to the frontal lobe of the brain, which is associated with memory and focus,” Myers said. Nitrates and nitric oxide can also boost oxygen delivery to the muscles, potentially contributing to increased exercise endurance.
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Beets Are Full of Protective Antioxidants
One nutrient that is somewhat unique to beets is betalain, a pigment found in several plants. Beetroot and prickly pear cactus are among the few edible sources of betalain.
Betalain has been studied for its anti-inflammatory and antioxidant properties. Not only does the compound lower several markers of inflammation in human cells, but it also helps protect cells from oxidative damage, Volpe said.
“[Antioxidants] reduce DNA damage; they protect cells from oxidation or cell damage caused by environmental factors,” Volpe said. “That might be part of why beets help lower cholesterol because cholesterol goes up when there’s inflammation in the body.”
In several studies, betalains have been proven to eliminate oxidative stress by scavenging free radicals. Free radicals are highly unstable molecules made in the body in reaction to environmental toxins such as tobacco smoke and ultraviolet (UV) light. Antioxidants such as betalain clean up free radicals before they can damage your cells and DNA, which is known to be a pre-cancerous process.
Along with this protective effect, betalain has been found to lower LDL cholesterol and inhibit the growth of harmful microbes such as E. coli in lab studies.
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Eating Beets May Improve Your Workout
Along with increasing circulation, the naturally occurring nitrates in beets help with energy production in your cells by improving the efficiency of mitochondria, Myers said. The mitochondria generate energy in the cells, which fuels the body for physical exercise or everyday functions.
The nitrates in beets benefit people who participate in high-intensity, heart-pumping exercises like running, cycling, and swimming, Myers said. Several studies have found that athletes who drank beetroot juice experienced improved endurance at their maximum oxygen uptake and had better stamina (also known as time to exhaustion).
A review of studies published in 2022 also found that taking beetroot supplements has the potential to accelerate exercise recovery in the short term, both by functional measures and self-reported muscle soreness.
Beetroot Supplements May Offer Anti-Diabetic Properties
Several studies have investigated the effect of beetroot and related supplements on blood sugar control and other metabolic markers. Although findings have been of mixed significance, consuming enough beetroot may reduce fasting blood sugar levels in people with type 2 diabetes.
In one study, 44 people with type 2 diabetes consumed a hefty serving (2/3 of a cup) of raw red beetroot daily for eight weeks. Researchers tested their metabolic and cognitive function before and after the eight weeks, and they concluded that beetroot consumption benefitted glucose metabolism and cognitive function.
However, a separate study that used daily servings of beet juice rather than raw beetroot failed to reproduce the same results. Consuming beet juice over 12 weeks did not significantly affect glycemic measures in people with type 2 diabetes.
In an older study of people who did not have diabetes, researchers observed lower blood sugar levels after a meal in participants who consumed a greater dose of beet juice.
Though some research supports using beetroot to reduce fasting blood sugar, the evidence remains unclear. Proceed cautiously when considering a beetroot supplement to support your blood glucose levels.
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People With Gallstones Should Not Take Beet Supplements
If you are considering taking a beet supplement, check in with a healthcare provider about potential interactions with medications or preexisting health conditions.
Beets can alter how the digestive system produces and metabolizes bile or stomach acid, so be careful if you have a history of gallstones. While some sources may tout beet juice as a tool for improving gallbladder function, it may not be the best supplement for you if you are currently experiencing gallstones, Volpe said.
People prone to low blood pressure should also avoid consuming large quantities of beetroot or beet supplements, as the nitrates in beets can bring down blood pressure even more. If you are taking medication for high blood pressure, you should consult a healthcare provider before starting a beetroot supplement.
What This Means For You
Consuming beetroot supplements is an efficient way to get vital nutrients that can only be found in a few fruits and vegetables. If you don't like raw beets, try adding a scoop of beetroot powder in your next smoothie.
