Let’s face it: most of us are looking for a little boost—whether it’s to crush a workout, stay mentally sharp through a busy day, or just feel more energized without another cup of coffee. While there are plenty of synthetic solutions out there, an increasing number of people are turning back to nature for cleaner alternatives. Enter: beetroot supplements.
Yes, beets. The same deep-red root veggie your grandma may have added to salads is now a science-backed powerhouse in the world of supplements. And if you’re still skeptical, here’s why it deserves a front-row seat in your wellness routine.
What Are Beetroot Supplements?
Beetroot supplements are typically made from dehydrated beetroot powder or extract, available in capsules, gummies, or drink mixes. Unlike raw beets, these are easy to take on-the-go and don’t leave your hands stained purple (bonus!).
But the real reason people are paying attention is because beets are naturally rich in dietary nitrates. Once consumed, your body converts those nitrates into nitric oxide, a molecule that helps dilate blood vessels, improving circulation, oxygen delivery, and stamina.
1. Boosts Endurance & Athletic Performance
Several studies have found that its supplementation can significantly enhance physical performance, especially during endurance workouts.
A 2017 review published in Nutrients found that its juice improved time to exhaustion in athletes by increasing oxygen efficiency. In simpler terms? You use less oxygen to do the same amount of work—which means you can go longer, harder, faster.
Whether you're a seasoned runner or just trying to survive leg day, it can help fuel your muscles without relying on synthetic pre-workouts.
2. Supports Heart Health Naturally
One of it’s most well-documented benefits is its ability to help reduce blood pressure.
A study in the Hypertension Journal showed that drinking its juice daily lowered blood pressure in people with hypertension. The effect comes from nitric oxide’s ability to relax and widen blood vessels, improving blood flow and easing the workload on the heart.
This makes it a promising supplement for those focused on cardiovascular wellness, especially if they prefer natural approaches.
3. Increases Energy—Without Caffeine
Caffeine is great, until it’s not. The jitters, the crash, the sleepless nights… you know the drill.
Beetroot gives you natural energy by increasing oxygen and nutrient delivery to your cells, not by stimulating your nervous system. That means more stable, sustained energy without the burnout.
Many users report feeling more “awake” and “sharp” after adding its powder to their smoothies, particularly in the morning or before a workout.
4. May Improve Brain Function
Good blood flow isn’t just important for your muscles—it’s crucial for your brain, too. Preliminary research suggests that it’s nitrate content could help improve cognitive performance, particularly in older adults.
One 2010 study from Wake Forest University found that participants who drank beetroot juice before cognitive tasks had increased blood flow to the brain’s frontal lobe, which is responsible for decision-making and memory.
While more research is needed, the link between nitric oxide and brain health is promising, especially for those focused on long-term wellness.
5. Easy to Add to Your Daily Routine
Beetroot supplements are flexible and easy to incorporate. Here are a few ways people take them:
- Capsules: Perfect if you’re on the go or dislike the taste of beets.
- Powders: Add to smoothies, oatmeal, or even lattes.
- Gummies: A tasty, no-mess option for busy mornings.
Aim for 500mg to 2000mg of its powder daily depending on the product and your wellness goals. Always follow the label or talk to a health professional for personalized advice.
Are There Any Side Effects?
Beetroot is generally safe, but some people might notice their urine or stool turning pinkish-red a harmless effect known as beeturia. If you're on medication for blood pressure or taking blood thinners, check with your doctor before supplementing.
Final Thoughts
Whether you're chasing personal records at the gym, trying to support your heart health, or simply want a more natural energy source, its supplements are worth your attention. Backed by science and loved by athletes and wellness warriors alike, it is no longer just a salad ingredient—it’s a quiet powerhouse in the supplement aisle.
If you're tired of synthetic boosters and want something natural, effective, and nutrient-rich, give it a try. Your heart, brain, and muscles might just thank you.
Sources:
1. Nutrients – Dietary Nitrate and Physical Performance
2. AHAJOURNALS – Inorganic Nitrate Supplementation Lowers Blood Pressure
3. Wake Forest University – Benefits of beet juice