As a functional medicine practitioner, I love geeking out on nutrition. The earth has given us an abundance of nutrient-dense foods that help us function optimally and can take our health to the next level, and beets are one of those. 

Beets pack a powerful punch. This underrated superfood is high in important nutrients like fiber, potassium, calcium, magnesium, manganese, vitamin C, antioxidants, folate, and more — while also being low in calories.

These nutritional aspects lead to beet benefits such as weight maintenance, normalized blood pressure, lowered inflammation, heart health, healthy brain function, improved physical performance, and more.

I know — beets aren’t exactly Americans’ favorite root vegetable. Plus, you’d have to eat a massive amount of beets to capitalize on their potential benefits. That’s why so many people turn to beetroot powder.

Made from dried beets that have been pulverized into a powder, beetroot powder is easy to add to a glass of water, smoothies, and other recipes. Plus, this powder contains more concentrated amounts of the nutrients found in dietary beets.

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The Top Beetroot Powder Benefits

Below, I discuss in detail the health benefits of beets that I’ve encountered in my practice, including cardiovascular health, anti-inflammation, and healthy weight loss.

If you’re like most of my patients, you don’t want another supplement just because it’s trendy. So let’s take a look at the top health effects of beetroot juice and powder to determine whether or not it's something you should add to your wellness routine.

Helps Regulate Blood Pressure

In my opinion, lower blood pressure is one of the standout benefits of beetroot powder. Beets are high in nitrates that increase nitric oxide in your body. Nitric oxide acts as a vasodilator to open up your blood vessels, resulting in healthy blood flow and lower blood pressure.

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

Aids With Detoxing

Beets are super helpful at breaking down toxins through increasing enzyme activity. (2) Beetroot powder is a valuable detox supplement that I recommend for many of my patients.

With how many toxins we’re exposed to on a daily basis, I think we could all use a little extra detox support.

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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.

Older adults who supplement with beetroot powder in conjunction with exercise have exhibited increased physical endurance and blood flow to the brain, ultimately increasing their neuroplasticity — your brain’s ability to grow, adapt, and recover. (3)

I see some older patients at my clinic, and I tell them that an increase of blood flow to the brain is especially important as we get older to avoid age-related problems like dementia.

Fights Inflammation

Beets contain betalains, which have anti-inflammatory properties that fight free radicals left behind by toxins, helping lower your risk of chronic disease. (4)

When left unchecked, free radicals can start to result in oxidative stress that causes cell damage and chronic inflammation throughout the body. I find that inflammation often contributes to my patients’ systemic health conditions.

By working to get rid of free radicals, beets are able to target inflammation at its source before it gets out of control. Betalain in beetroot powder works tirelessly to reduce oxidative and nitrative stress, shielding your cells and DNA from harm caused by reactive oxygen and nitrogen species.