Beets don’t have the tang of tomatoes or the popularity of potatoes. You might think they’re boring or blah. While beets may not be the flashiest vegetable in the produce aisle, they are getting attention for good reasons.
Beets are showing up in everything from salads to smoothies to supplements. People are reaching for them to improve their heart health, support their endurance and more.
If you’ve seen promotions for beet powders or capsules that claim they improve your blood flow or workout performance, you might wonder if they’re worth trying.
Beets have real nutritional benefits but they’re not a miracle cure. Here’s what science says about beetroot’s benefits, how it supports your health and when a supplement might make sense.
What makes beets special: The nitrate connection
“Beets are a natural source of dietary nitrates. Your body converts nitrates into nitric oxide, which can support your heart health,” said Brayden Smith, a registered dietitian with Banner Health.
Nitric oxide helps your blood vessels relax and widen. That can improve circulation, lower blood pressure and help your heart work more efficiently.
Beets also offer other nutrients that make them a nutritional standout:
- Betalains: These powerful antioxidants give beets their deep red color and may help reduce inflammation and protect cells.
- Fiber: Supports digestion and helps control blood sugar.
- Folate: This nutrient is important for cell growth and repair.
- Potassium: Helps maintain healthy blood pressure and muscle function.
- Vitamin C: This antioxidant supports your immune system.
- Magnesium: This mineral helps your body convert food to energy.
“The nutrients in beets can support heart, immune and digestive health,” Smith said.
Fresh beets, beet juice and beet powders all contain nitrates, though amounts can vary depending on growing conditions and how they’re prepared. Juices and powders may have a higher concentration, while whole beets have the added benefit of fiber.
Science-backed benefits of beetroot
Beets have some solid research behind their health benefits:
Heart and blood pressure support
Several studies show that drinking beet juice or taking beet root supplements can reduce blood pressure by a small amount, especially if you have mild hypertension. The effect often appears within hours, because nitric oxide relaxes the blood vessels. The drop is usually small but every bit helps keep your heart healthy.
“Nitric oxide production naturally declines with age, which may increase heart disease risk. Given that heart disease is the leading cause of death in the U.S., increasing beet consumption may offer one small way to help,” Smith said.
Exercise performance
“Improved oxygen delivery from beetroot may support greater endurance during both cardio and strength exercise. And better circulation may help reduce post-exercise muscle soreness,” Smith said.
Recreational athletes may notice more stamina and less fatigue during moderate exercise. The benefits aren’t as clear for elite athletes, but beets can still be a natural way to support your training and recovery.
Brain and cognitive function
Because nitric oxide improves blood flow throughout the body, including the brain, it may support mental clarity and focus. Early studies are promising but more research is needed.
Digestive health
Fresh beets are rich in fiber, which helps keep digestion regular and supports healthy gut bacteria. Fiber also helps balance your blood sugar. Supplements, juices and beet root powder usually don’t have as much fiber as fresh beets.
Inflammation
“Antioxidants like betalains and vitamin C have anti-inflammatory properties that can lower chronic inflammation,” Smith said.
Realistic expectations
Beets aren’t a quick fix or cure. Beetroot benefits are generally small and beets work best as part of an overall lifestyle that includes a healthy diet and regular activity.
Fresh beets vs. supplements: Which is right for you?
Both forms of beetroot can support your health. The best choice depends on your lifestyle and preferences.
Fresh beets and beet juice
“Fresh beets offer a naturally sweet, earthy flavor and vibrant colors that can make meals and snacks more appealing. But they can be time-consuming to prepare and may stain cutting boards, countertops and clothing if you don’t handle them carefully,” Smith said.
Fresh beet and beet juice benefits:
- Complete nutrition with fiber (in fresh beets), vitamins and antioxidants
- Affordable and easy to include in meals
- Can be roasted, grated or blended into smoothies and juices
- Steady, gentle benefits over time
If you don’t care for the flavor of beets, try roasting them with olive oil and herbs or blending them with citrus juice and juice from other vegetables. That can tone down their earthy flavor.
Beet supplements
“Beetroot supplements are convenient and may be easier to work into your daily routine. But, they can be expensive, are not regulated by the FDA and may not consistently give you the dose of nitrates you need for health benefits,” Smith said.
Beetroot supplements are available as beetroot powders, capsules or concentrated shots. They may be helpful if you don’t like the taste or texture of beets.
If you choose a supplement:
- Look for brands that list standardized nitrate content
- Choose products with third-party quality testing (such as NSF or USP)
- Avoid added sugars, flavorings or unverified claims
Who should be careful with beets?
For most people, both fresh beets and beet supplements are safe. But keep these precautions in mind.
Possible side effects of beets or supplements include:
- Red or pink urine or stools due to beets’ strong color
- Mild stomach upset or bloating
- Lowered blood pressure in some sensitive people
Use caution if you:
- Take blood pressure or nitrate-based heart medications.
- Have kidney stones or are prone to kidney stones, since beets contain natural oxalates that can increase the likelihood of kidney stones. “To reduce oxalate content, soaking beets in cold water for 15 to 30 minutes and pairing them with calcium-rich foods may be helpful,” Smith said.
- Have diabetes, since beet juice or powder can affect your blood sugar.
- Take medication, since even natural products can interact with prescription medications.
“It is best to consult with your doctor or registered dietitian before starting supplementation, especially if you have underlying health conditions,” Smith said.
The bottom line
Beets can be a simple, natural way to support your circulation, energy and heart health. Whether you eat them fresh or take a supplement, the benefits are real but small.
Starting with food is almost always best. Whole beets give you nutrients that supplements can’t match, including fiber. Supplements may help if you need convenience or a consistent amount of nitrates but they shouldn’t replace a balanced diet.
If you’re curious about adding beets or beetroot supplements to your routine, talk to a Banner Health provider. They can help you decide what makes sense for your goals and check that any supplements are safe with your current medications.
