Beet supplements have become increasingly popular among people looking for natural ways to support heart health, circulation, exercise performance, and energy. You can find them as powders, capsules, gummies, and concentrated beetroot juice shots.
The main reason beet supplements have attracted so much attention is their nitrate content. The body can convert dietary nitrates into nitric oxide, a compound that helps relax and widen blood vessels. This may improve circulation, support healthier blood pressure, and help muscles use oxygen more efficiently during exercise.
But not all beet supplements are created equal. Some contain meaningful amounts of nitrates, while others provide plenty of beet powder but very little information about their actual nitrate content.
What Are Beet Supplements?
Beet supplements are concentrated products made from beets or beetroot extract. Depending on the product, they may contain beetroot powder, beet juice concentrate, dietary nitrates, antioxidants, vitamins, or other ingredients designed to support circulation and exercise performance.
Common forms include:
- Beetroot powder
- Beet capsules
- Beet gummies
- Concentrated beetroot juice
- Beet-based pre-workout supplements
For people who don’t regularly eat beets, supplements can provide a convenient way to add beet-derived nutrients to their diet.
How Do Beet Supplements Work?
The primary health benefit associated with beet supplements comes from naturally occurring dietary nitrates.
After consuming nitrates, bacteria in the mouth help convert them into nitrites. The body can then convert these compounds into nitric oxide.
Nitric oxide helps blood vessels relax and expand. This process, known as vasodilation, may improve blood flow throughout the body.
Better circulation is one reason beet supplements are often marketed for blood pressure, cardiovascular health, exercise endurance, and athletic performance.
Beet Supplements for Blood Pressure
One of the most researched potential benefits of beetroot is its effect on blood pressure.
Research suggests that nitrate-rich beetroot juice may modestly reduce systolic blood pressure in some people, particularly those with elevated blood pressure or hypertension.
The effect is generally not dramatic. Beet supplements should therefore be considered a possible addition to an overall heart-healthy lifestyle rather than a replacement for prescribed blood pressure medication.
Regular exercise, maintaining a healthy weight, limiting excess sodium, eating fruits and vegetables, and following dietary approaches such as the DASH diet remain important parts of blood-pressure management.
People who already take blood pressure medication should speak with their healthcare provider before regularly taking high-nitrate beet supplements because combining the two could potentially lower blood pressure more than intended.
Can Beet Supplements Increase Energy?
Beet supplements do not provide energy in the same way caffeine does.
Instead of stimulating the nervous system, beet nitrates may help the body use oxygen more efficiently during physical activity.
This could help some people exercise longer before fatigue sets in.
For this reason, beetroot juice and beet supplements have become popular among runners, cyclists, walkers, weightlifters, and other recreational athletes.
Some research suggests nitrate supplementation can improve endurance and exercise efficiency, particularly among recreationally active people.
The effect can vary considerably from person to person.
Beet Supplements and Exercise Performance
Athletes frequently take beetroot supplements before workouts because nitric oxide can improve blood flow to working muscles.
Research has examined beetroot supplementation for activities including running, cycling, walking, and resistance training.
Many studies use beetroot juice containing a measured amount of nitrate rather than ordinary beet powder.
When beetroot is used for exercise performance, it is commonly consumed approximately two to three hours before exercise. This allows time for nitrate levels and nitric oxide production to increase.
However, the amount of nitrate provided by different commercial supplements varies substantially.
What’s Inside Beet Supplements?
Beet supplements can contain much more than beetroot.
Depending on the brand, ingredients may include:
- Beetroot powder
- Beetroot juice concentrate
- Dietary nitrates
- Vitamin C
- B vitamins
- Pomegranate extract
- Berry extracts
- Electrolytes
- Natural flavors
- Sweeteners
Beet gummies frequently contain added sugar or alternative sweeteners.
Consumers should check both the ingredient list and nutrition label before choosing a product.
Nitrate Content Matters More Than Beet Powder Amount
One of the most important things to understand when comparing beet supplements is that a large amount of beet powder does not necessarily mean the supplement provides a high dose of nitrates.
For example, a product could advertise several thousand milligrams of beetroot powder without telling you how much nitrate is actually present.
Because nitrates drive much of beetroot’s nitric oxide effect, products that clearly disclose their nitrate content may provide more useful information.
This is particularly important when choosing a supplement for exercise performance or blood-pressure support.
Beet Powder vs. Beet Gummies vs. Beet Juice
Different forms of beet supplements have advantages and disadvantages.
Beetroot Powder
Beet powder is convenient and easy to mix into smoothies or water. However, nitrate concentrations can vary dramatically among products.
Beet Gummies
Beet gummies are convenient and easy to take. They may appeal to people who dislike beet juice. However, gummies sometimes contain added sugars and may provide relatively small amounts of beet ingredients.
Beetroot Juice
Concentrated beetroot juice is one of the most extensively studied forms of beet supplementation. Some products provide standardized amounts of nitrate, making dosage easier to evaluate.
Beet Capsules
Capsules are convenient and usually have little or no beet flavor. The important question remains how much nitrate the product actually provides.
Other Nutrients Found in Beets
Beets naturally contain several beneficial plant compounds and nutrients.
These include folate, potassium, manganese, betalain pigments, and antioxidants.
Betalains give red beets their distinctive color and have antioxidant properties.
However, concentrated beet supplements may not contain the same combination or quantity of nutrients found in whole beets.
Eating whole vegetables should remain part of a healthy diet, even when using supplements.
Are Beet Supplements Safe?
For most healthy adults, beetroot foods and supplements are generally well tolerated when consumed in reasonable amounts.
Possible side effects include digestive discomfort, stomach upset, diarrhea, or nausea.
Beets may also turn urine or stool pink or reddish. This condition, known as beeturia, is usually harmless.
Anyone with kidney disease, a history of kidney stones, very low blood pressure, or other significant medical conditions should discuss beet supplements with a healthcare professional.
People taking blood pressure medication should also use caution because beet supplements may enhance blood-pressure-lowering effects.
How to Choose a Beet Supplement
When comparing products, don’t focus only on flashy claims about nitric oxide or energy.
Look for a supplement that clearly lists its ingredients.
Useful things to check include:
- Listed nitrate content
- Amount of beetroot per serving
- Added sugar
- Serving size
- Other active ingredients
- Third-party quality testing
- Artificial colors or unnecessary additives
A product that lists a specific nitrate amount may provide more meaningful information than one that advertises a very large quantity of beet powder.
Can Beet Supplements Replace Blood Pressure Medication?
No. Beet supplements should not be used as a replacement for prescribed medication unless a healthcare professional specifically recommends changing your treatment.
Although beetroot may help support healthier blood pressure, the effects are usually modest and vary between individuals.
People with hypertension should continue following their physician’s treatment plan.
Questions and Answers About Beet Supplements
Do beet supplements really lower blood pressure?
They may help. Research suggests nitrate-rich beetroot products can produce modest reductions in blood pressure in some people. Results vary, and beet supplements should not replace prescribed treatment.
Do beet supplements give you energy?
Not in the same way caffeine does. Beet nitrates may help muscles use oxygen more efficiently, potentially improving endurance and reducing fatigue during exercise.
What is the best type of beet supplement?
Products that clearly state their nitrate content can be easier to evaluate. Researchers have used concentrated beetroot juice extensively, but powders, capsules, and gummies may also provide nitrates.
How long before exercise should you take beet supplements?
Many studies on exercise performance recommend taking nitrate-rich beetroot about two to three hours before activity.
Are beet gummies effective?
They can provide beetroot ingredients, but effectiveness depends heavily on nitrate content. Some gummies contain relatively little beetroot and may include added sugars.
Can beet supplements cause red urine?
Yes. Beets can temporarily turn urine pink or red. This is known as beeturia and is generally harmless.
Can I take beet supplements with blood pressure medication?
Talk with your healthcare provider first. Because beet supplements may lower blood pressure, combining them with medication could potentially produce an excessive drop in blood pressure.
The Bottom Line on Beet Supplements for Blood Pressure and Energy
Beet supplements may benefit circulation, blood pressure, and exercise endurance because of their natural nitrate content.
The strongest reason for using beetroot supplements is their ability to increase nitric oxide production, which can improve blood flow and help muscles use oxygen more efficiently.
However, the effectiveness of individual products varies.
When shopping for beet powder, capsules, gummies, or concentrated juice, look beyond the number of milligrams of beetroot listed on the package. A clearly stated nitrate content can be a more useful indicator of whether the supplement is likely to produce the effects associated with beetroot research.
Beet supplements can complement a healthy lifestyle, but they are not a cure for high blood pressure and should not replace prescribed medical treatment.
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