Table of ContentsView AllTable of ContentsBlood PressureAntioxidantsExerciseBlood SugarWho Should Avoid Them
Table of ContentsView All
View All
Table of Contents
Blood Pressure
Antioxidants
Exercise
Blood Sugar
Who Should Avoid Them
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.
Rawbeetsprovide plenty of potassium, magnesium, folate, and vitamin B2. But adding beetroot powder to a smoothie or juice can be more efficient than eating whole beets. A teaspoon of pure beetroot powder is roughly nutritionally equivalent to one whole, raw beet.While beet juice is also rich in nutrients, it doesn’t contain as much fiber as the powdered root.
These nutrients, plus the pigments that give beets their deep red color, offer health benefits such as improving circulation, stabilizing blood sugar, fighting inflammation, and boosting exercise recovery.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist. And you should never rely on supplements alone to treat conditions like high blood pressure and diabetes.
Beetroot Supplements Can Help Control Blood Pressure
Beetroot generally contains high levels ofnitrates, a compound that supportsnitric oxideproduction in the body.Nitric oxide is a naturally potent vasodilator, meaning it relaxes the blood vessels and reduces blood pressure.
The combination of nitrates and a nitrogen-containing plant pigment called “betalain” is particularly beneficial forlowering blood pressureand heart rate. 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.
By improving blood flow, these nitrates and pigments help increase the circulation of oxygen and nutrients to the brain, which could help improve memory and focus, and to the muscles, which could increase exercise endurance.
Beets Are Full of Protective Antioxidants
The betalain in beets has also been studied for its anti-inflammatory and antioxidant properties.Not only does the compound lower several markers ofinflammationin human cells, but it also helps protect cells from oxidative damage.
Along with this protective effect, betalain has been found to lower LDL cholesterol and inhibit the growth of harmful microbes such asE. coliin lab studies.
Eating Beets May Improve Your Workout
The nitrates in beets can benefit people who participate in high-intensity, heart-pumping exercises like running, cycling, and swimming. 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 could accelerate exercise recovery in the short term, both in terms of functional measures and self-reported muscle soreness.
Beetroot Supplements Might Help Manage Diabetes
Several studies have investigated the effect of beetroot and related supplements on blood sugar control and other metabolic markers. Although findings have been mixed, consuming enough beetroot may reduce fasting blood sugar levels in people with type 2 diabetes.
In one study, 44 people with type 2 diabetes consumeda hefty serving (2/3 of a cup) of raw red beetroot daily for eight weeks. Researchers tested their metabolic and cognitive function at the beginning and end, concluding that beetroot consumption benefittedglucosemetabolism 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 blood sugar levels in people with type 2 diabetes.
In an older study of people who did not have diabetes, participants who consumed a greater dose of beet juice had lower blood sugar after a meal.
So, 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.
Ube (Purple Yam): Nutrition and Benefits
Who Shouldn’t 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 ofgallstones. 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.
People prone to low blood pressure should also avoid consuming large quantities of beetroot or beet supplements, as the nitrates could bring down blood pressure even more. If you are taking medication for high blood pressure, consult a healthcare provider before starting a beetroot supplement.
Summary
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 or beet juice, you might try adding a scoop of beetroot powder in your next smoothie.
13 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Beets, raw.Arazi H, Eghbali E.Possible effects of beetroot supplementation on physical performance through metabolic, neuroendocrine, and antioxidant mechanisms: A narrative review of the literature.Front Nutr. 2021;8:660150. doi:10.3389/fnut.2021.660150Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801Mills CE, Govoni V, Faconti L, et al.Dietary nitrate from beetroot juice selectively reduces central blood pressure in type 2 diabetes: The randomized, controlled VaSera trial.Proceedings of the Nutrition Society. 2017;76(OCE4):E208. doi:10.1017/S0029665117003706Moreno-Ley CM, Osorio-Revilla G, Hernández-Martínez DM, Ramos-Monroy OA, Gallardo-Velázquez T.Anti-inflammatory activity of betalains: A comprehensive review.Human Nutrition & Metabolism. 2021;25:200126. doi:10.1016/j.hnm.2021.200126Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Science & Nutrition. 2021;9(11):6406-6420. doi:10.1002%2Ffsn3.2577Vaughan RA, Gannon NP, Carriker CR.Nitrate-containing beetroot enhances myocyte metabolism and mitochondrial content.Journal of Traditional and Complementary Medicine. 2016;6(1):17-22. doi:10.1016%2Fj.jtcme.2014.11.033Domínguez R, Cuenca E, Maté-Muñoz J, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review.Nutrients. 2017;9(1):43. doi:10.3390%2Fnu9010043Rojano-Ortega D, Peña Amaro J, Berral-Aguilar AJ, Berral-de la Rosa FJ.Effects of beetroot supplementation on recovery after exercise-induced muscle damage: A systematic review.Sports Health. 2021;14(4):556-565. doi:10.1177%2F19417381211036412Aliahmadi M, Amiri F, Bahrami LS, Hosseini AF, Abiri B, Vafa M.Effects of raw red beetroot consumption on metabolic markers and cognitive function in type 2 diabetes patients.J Diabetes Metab Disord. 2021;20(1):673-682. doi:10.1007%2Fs40200-021-00798-zKarimzadeh L, Sohrab G, Hedayati M, Ebrahimof S, Emami G, Razavion T.Effects of concentrated beetroot juice consumption on glycemic control, blood pressure, and lipid profile in type 2 diabetes patients: Randomized clinical trial study.Ir J Med Sci. 2023;192(3):1143-1153. doi:10.1007%2Fs11845-022-03090-yWootton-Beard PC, Brandt K, Fell D, Warner S, Ryan L.Effects of a beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers.J Nutr Sci. 2014;3:e9. doi:10.1017%2Fjns.2014.7
13 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.U.S. Department of Agriculture.Beets, raw.Arazi H, Eghbali E.Possible effects of beetroot supplementation on physical performance through metabolic, neuroendocrine, and antioxidant mechanisms: A narrative review of the literature.Front Nutr. 2021;8:660150. doi:10.3389/fnut.2021.660150Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801Mills CE, Govoni V, Faconti L, et al.Dietary nitrate from beetroot juice selectively reduces central blood pressure in type 2 diabetes: The randomized, controlled VaSera trial.Proceedings of the Nutrition Society. 2017;76(OCE4):E208. doi:10.1017/S0029665117003706Moreno-Ley CM, Osorio-Revilla G, Hernández-Martínez DM, Ramos-Monroy OA, Gallardo-Velázquez T.Anti-inflammatory activity of betalains: A comprehensive review.Human Nutrition & Metabolism. 2021;25:200126. doi:10.1016/j.hnm.2021.200126Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Science & Nutrition. 2021;9(11):6406-6420. doi:10.1002%2Ffsn3.2577Vaughan RA, Gannon NP, Carriker CR.Nitrate-containing beetroot enhances myocyte metabolism and mitochondrial content.Journal of Traditional and Complementary Medicine. 2016;6(1):17-22. doi:10.1016%2Fj.jtcme.2014.11.033Domínguez R, Cuenca E, Maté-Muñoz J, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review.Nutrients. 2017;9(1):43. doi:10.3390%2Fnu9010043Rojano-Ortega D, Peña Amaro J, Berral-Aguilar AJ, Berral-de la Rosa FJ.Effects of beetroot supplementation on recovery after exercise-induced muscle damage: A systematic review.Sports Health. 2021;14(4):556-565. doi:10.1177%2F19417381211036412Aliahmadi M, Amiri F, Bahrami LS, Hosseini AF, Abiri B, Vafa M.Effects of raw red beetroot consumption on metabolic markers and cognitive function in type 2 diabetes patients.J Diabetes Metab Disord. 2021;20(1):673-682. doi:10.1007%2Fs40200-021-00798-zKarimzadeh L, Sohrab G, Hedayati M, Ebrahimof S, Emami G, Razavion T.Effects of concentrated beetroot juice consumption on glycemic control, blood pressure, and lipid profile in type 2 diabetes patients: Randomized clinical trial study.Ir J Med Sci. 2023;192(3):1143-1153. doi:10.1007%2Fs11845-022-03090-yWootton-Beard PC, Brandt K, Fell D, Warner S, Ryan L.Effects of a beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers.J Nutr Sci. 2014;3:e9. doi:10.1017%2Fjns.2014.7
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
U.S. Department of Agriculture.Beets, raw.Arazi H, Eghbali E.Possible effects of beetroot supplementation on physical performance through metabolic, neuroendocrine, and antioxidant mechanisms: A narrative review of the literature.Front Nutr. 2021;8:660150. doi:10.3389/fnut.2021.660150Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801Mills CE, Govoni V, Faconti L, et al.Dietary nitrate from beetroot juice selectively reduces central blood pressure in type 2 diabetes: The randomized, controlled VaSera trial.Proceedings of the Nutrition Society. 2017;76(OCE4):E208. doi:10.1017/S0029665117003706Moreno-Ley CM, Osorio-Revilla G, Hernández-Martínez DM, Ramos-Monroy OA, Gallardo-Velázquez T.Anti-inflammatory activity of betalains: A comprehensive review.Human Nutrition & Metabolism. 2021;25:200126. doi:10.1016/j.hnm.2021.200126Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Science & Nutrition. 2021;9(11):6406-6420. doi:10.1002%2Ffsn3.2577Vaughan RA, Gannon NP, Carriker CR.Nitrate-containing beetroot enhances myocyte metabolism and mitochondrial content.Journal of Traditional and Complementary Medicine. 2016;6(1):17-22. doi:10.1016%2Fj.jtcme.2014.11.033Domínguez R, Cuenca E, Maté-Muñoz J, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review.Nutrients. 2017;9(1):43. doi:10.3390%2Fnu9010043Rojano-Ortega D, Peña Amaro J, Berral-Aguilar AJ, Berral-de la Rosa FJ.Effects of beetroot supplementation on recovery after exercise-induced muscle damage: A systematic review.Sports Health. 2021;14(4):556-565. doi:10.1177%2F19417381211036412Aliahmadi M, Amiri F, Bahrami LS, Hosseini AF, Abiri B, Vafa M.Effects of raw red beetroot consumption on metabolic markers and cognitive function in type 2 diabetes patients.J Diabetes Metab Disord. 2021;20(1):673-682. doi:10.1007%2Fs40200-021-00798-zKarimzadeh L, Sohrab G, Hedayati M, Ebrahimof S, Emami G, Razavion T.Effects of concentrated beetroot juice consumption on glycemic control, blood pressure, and lipid profile in type 2 diabetes patients: Randomized clinical trial study.Ir J Med Sci. 2023;192(3):1143-1153. doi:10.1007%2Fs11845-022-03090-yWootton-Beard PC, Brandt K, Fell D, Warner S, Ryan L.Effects of a beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers.J Nutr Sci. 2014;3:e9. doi:10.1017%2Fjns.2014.7
U.S. Department of Agriculture.Beets, raw.
Arazi H, Eghbali E.Possible effects of beetroot supplementation on physical performance through metabolic, neuroendocrine, and antioxidant mechanisms: A narrative review of the literature.Front Nutr. 2021;8:660150. doi:10.3389/fnut.2021.660150
Clifford T, Howatson G, West DJ, Stevenson EJ.The potential benefits of red beetroot supplementation in health and disease.Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801
Mills CE, Govoni V, Faconti L, et al.Dietary nitrate from beetroot juice selectively reduces central blood pressure in type 2 diabetes: The randomized, controlled VaSera trial.Proceedings of the Nutrition Society. 2017;76(OCE4):E208. doi:10.1017/S0029665117003706
Moreno-Ley CM, Osorio-Revilla G, Hernández-Martínez DM, Ramos-Monroy OA, Gallardo-Velázquez T.Anti-inflammatory activity of betalains: A comprehensive review.Human Nutrition & Metabolism. 2021;25:200126. doi:10.1016/j.hnm.2021.200126
Rahimi P, Abedimanesh S, Mesbah-Namin SA, Ostadrahimi A.Betalains, the nature-inspired pigments, in health and diseases.Crit Rev Food Sci Nutr. 2019;59(18):2949-2978. doi:10.1080/10408398.2018.1479830
Chen L, Zhu Y, Hu Z, Wu S, Jin C.Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity.Food Science & Nutrition. 2021;9(11):6406-6420. doi:10.1002%2Ffsn3.2577
Vaughan RA, Gannon NP, Carriker CR.Nitrate-containing beetroot enhances myocyte metabolism and mitochondrial content.Journal of Traditional and Complementary Medicine. 2016;6(1):17-22. doi:10.1016%2Fj.jtcme.2014.11.033
Domínguez R, Cuenca E, Maté-Muñoz J, et al.Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review.Nutrients. 2017;9(1):43. doi:10.3390%2Fnu9010043
Rojano-Ortega D, Peña Amaro J, Berral-Aguilar AJ, Berral-de la Rosa FJ.Effects of beetroot supplementation on recovery after exercise-induced muscle damage: A systematic review.Sports Health. 2021;14(4):556-565. doi:10.1177%2F19417381211036412
Aliahmadi M, Amiri F, Bahrami LS, Hosseini AF, Abiri B, Vafa M.Effects of raw red beetroot consumption on metabolic markers and cognitive function in type 2 diabetes patients.J Diabetes Metab Disord. 2021;20(1):673-682. doi:10.1007%2Fs40200-021-00798-z
Karimzadeh L, Sohrab G, Hedayati M, Ebrahimof S, Emami G, Razavion T.Effects of concentrated beetroot juice consumption on glycemic control, blood pressure, and lipid profile in type 2 diabetes patients: Randomized clinical trial study.Ir J Med Sci. 2023;192(3):1143-1153. doi:10.1007%2Fs11845-022-03090-y
Wootton-Beard PC, Brandt K, Fell D, Warner S, Ryan L.Effects of a beetroot juice with high neobetanin content on the early-phase insulin response in healthy volunteers.J Nutr Sci. 2014;3:e9. doi:10.1017%2Fjns.2014.7
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