The Top Beetroot Powder Benefits

Is beet powder worth taking? The answer depends on your individual health case. If you’re like most of my patients you don’t want to take yet another supplement just because it is trendy. So, what is beetroot powder good for? Let’s take a look at the best beet root powder benefits to determine whether or not it's something you should add to your wellness routine.

1. Beetroot powder lowers blood pressure

This is one of the standout benefits of beet root powder. Beets are high in nitrates that end up converting to nitric oxide in your body. This is important because nitric oxide acts as a vasodilator to open up your blood vessels, resulting in healthy blood blow and lower blood pressure.

A clinical review (1) of multiple studies on beets from 2008 to 2018 concluded that beetroot juice was a cost-effective tool to significantly lower blood pressure in various populations, often reducing the risk for cardiovascular disease and stroke.

2. Beetroot powder enhances brain health

Due to its nitric oxide content and various phytochemical compounds, beetroot powder can enhance cognitive function through its ability to increase circulation to areas of the brain involved in memory and focus.

One interesting study (2) found that older adults who supplemented with beetroot powder in conjunction with exercise were able to increase their endurance and blood flow to the brain which ultimately increased their neuroplasticity - your brain’s ability to grow, adapt, and recover. This is especially important as we get older to avoid age-related problems like dementia.

3. Beetroot powder encourages weight loss

Beetroot powder is not meant to be a weight loss supplement, but it is helpful at both promoting weight loss and maintaining a healthy weight. Since beets are high in dietary fiber they can help you feel fuller for longer and help curb your cravings. 

4. Beetroot powder aids in detoxification

With how many toxins we are exposed to on a daily basis, we could all use a little extra detox support with how many toxins we are exposed to on a daily basis. Beets are super helpful at breaking down toxins through increasing (3) enzyme activity. 

5. Beetroot powder supports healthy inflammation

Beets contain betalains that work to fight off free radicals left behind by toxin exposure. When left unchecked free radicals can lead to oxidative stress that causes a cascade of chronic inflammation in the body. By working to get rid of free radicals, beets are able to target inflammation at its source before it gets out of control. 

6. Beetroot powder improves gut health

A 2020 review (4) suggests that the bioactive compounds beets contain may promote the health of your gut microbiota and stimulate metabolism. 

7. Beetroot powder lowers oxidative and nitrative stress

Combat cellular damage with the power of betalain, a potent plant nutrient found in beetroot powder. Betalain works tirelessly to reduce oxidative and nitrative stress, shielding your cells and DNA from harm caused by reactive oxygen and nitrogen species. (5)

8. Beetroot powder may improve athletic performance

Findings from the above study also hint at the performance-boosting potential of beetroot powder's nitrates in the athletic arena, potentially reducing post-workout muscle soreness. Yet, the synergy between nitrate-rich foods like beetroot powder and various exercises remains under scrutiny. While aerobic activities seem to reap the benefits, researchers are unraveling the precise mechanisms at play.

9. Beetroot powder may contain cancer-fighting compounds

Beetroot powder contains a treasure trove of compounds believed to combat cancer, including betaine, ferulic acid, rutin, kaempferol, and caffeic acid. While promising, more evidence is needed, with studies primarily stemming from test-tube studies showcasing beetroot extract's potential to impede cancer cell division and growth.(7)

How To Use Beetroot Powder

Can you take beetroot powder everyday? To take advantage of the many beet root powder benefits, like with anything else, consistency is key. In general it is safe to take everyday with most studies examining the results of continued supplementation over a set period of time.

Since beetroot powder is easily dissolved in liquid, the most common way to take beetroot powder is mixed in water, juices, or smoothies. But you can definitely get creative and experiment with adding beetroot powder into soups, sauces, and lattes - I’ve even seen people bake with beetroot powder to make grain-free red velvet cakes (although I wouldn’t exactly advise eating cake on a daily basis to harness the  beet powder benefits)!

Who Should Not Take Beet Root Powder?

While studies are continuing to be done on the long-term effectiveness of beetroot powder and the health benefits of beets powder for these and other health problems, what we have seen so far is that beetroot powder is safe for the majority of people with little to no side effects. However, if you are pregnant, breastfeeding, or are on any medication for high blood pressure or heart-related problems, it’s important to check with your doctor to make sure it won’t interact with your medications.

Also, don’t be surprised if your urine and bowel movements have a pink or red hue to them. Although it might be alarming at first, it’s nothing to be concerned about!

Discover the Best Supplements For Your Unique Needs

Beetroot powder certainly has its fair share of impressive health benefits. But as we know in functional medicine, there is no “one-size-fits-all.” The best way to determine if beetroot powder - or any supplement, for that matter - is going to be beneficial for you is to examine what is going on beneath the surface and contributing to your health problems.

If you are interested in learning how we can help pinpoint the right supplements for you, check out our telehealth functional medicine consultation.