Beets have a long history as both a culinary staple and a subject of nutritional research, largely due to their rich concentration of dietary nitrates, betalain pigments, and other bioactive compounds. Studies indicate that the nitrates found in beetroot may support healthy blood circulation and blood pressure regulation by promoting the production of nitric oxide, which helps relax blood vessels. Research also suggests that the betalains responsible for beetroot's deep red color possess notable antioxidant and anti-inflammatory properties, which may contribute to liver health and broader cellular protection. Additionally, emerging evidence points to potential benefits for cognitive function and exercise performance, as improved blood flow may enhance oxygen delivery to the brain and working muscles. Beetroot is commonly enjoyed fresh, juiced, powdered, or pickled, making it a versatile addition to the diet.
Compare this supplementResearch suggests that beetroot juice, as a dietary source of inorganic nitrate, may support blood circulation throug...
View studies →Research suggests that beetroot and beetroot juice, as sources of dietary nitrate converted to nitric oxide in the bo...
View studies →Research suggests that beetroot and its key bioactive compounds — particularly betalain pigments like betanin and die...
View studies →Research suggests that beetroot contains a rich array of bioactive compounds — particularly betalains, flavonoids, ni...
View studies →Research suggests that beetroot juice, as a source of dietary nitrate, may offer modest cognitive benefits in some co...
View studies →Research suggests that beetroot juice, which is rich in dietary nitrate and raises nitric oxide levels in the body, m...
View studies →Research suggests that beetroot and its bioactive compounds — including betalains, nitrates, and phenolics — may offe...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Extract | 500–1,000 mg | Daily | Anti-inflammatory and antioxidant support | Used in studies examining betalain-rich beetroot extract supplementation |
| Juice | 500 ml | Daily | Blood pressure regulation and cardiovascular health | Common in RCTs studying nitrate-mediated blood pressure reduction |
| Juice | 140–250 ml | Daily | Cognitive function and cerebral blood flow | Used in RCTs examining nitrate-mediated cognitive and brain perfusion effects |
| Juice | 300–500 ml | Daily | Exercise performance and blood circulation | Frequently used in athletic performance and endurance clinical trials |
| Powder | 3–6 g | Daily | General antioxidant support and blood pressure regulation | Common in clinical trials using concentrated beetroot powder |
| Powder | 500 mg | Daily | Liver health and energy and fatigue | Based on clinical studies examining betaine content and hepatic function |