Beetroot powder is made by drying and grinding the root of the beet plant (Beta vulgaris L.)—a deep red-purple vegetable commonly known as beets. This vibrant powder is packed with anti-inflammatory and antioxidant compounds that may support heart health, boost exercise performance, and help the body recover after intense workouts.
Beetroot is commonly consumed as juice, cooked vegetables, supplements, or powder.
May Boost Exercise Performance
Beetroot powder is rich in compounds that support muscle recovery and enhance physical performance. One of its most notable features is its high nitrate content, which the body converts into nitric oxide—a molecule that helps improve blood flow to the muscles by delivering more oxygen.
Nitric oxide also helps transport glucose (blood sugar) to your cells, giving your body the fuel it needs to perform at its best.
In a small study, people who took beetroot supplements experienced improved muscle endurance. For men, beetroot supplements helped slow down muscle strength decline.
Another study found that consuming beetroot powder before resistance training increased the time participants could exercise before reaching muscle fatigue.
Beetroot powder also contains betalains, a type of plant pigment with anti-inflammatory and antioxidant properties. These compounds may help your muscles recover faster and reduce soreness after exercise.
Supports Heart Health
Beets are rich in compounds—like nitric oxide—that help improve circulation, expand blood vessels, and support glucose metabolism.
Research suggests that beetroot juice may be more effective than beetroot powder when it comes to lowering blood pressure, especially in people with high blood pressure. However, people with diabetes may not experience the same blood pressure benefits from beetroot juice.
Rich in Antioxidants
No matter how you consume beets—whether as juice, powder, or whole—they’re a great source of antioxidants. Beetroot powder contains beneficial compounds like:
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Betalains
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Phenolic acids
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Flavonoids
These antioxidants help boost your immune system, reduce oxidative stress, and protect against cell damage that could lead to chronic health issues.
Nutritional Profile
Beetroot powder is low in calories but high in essential vitamins and minerals.
Two tablespoons of beetroot powder provide approximately:
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Calories: 59.94
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Fat: 0 g
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Carbs: 12 g
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Fiber: 5.99 g
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Protein: 0 g
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Potassium: 473.4 mg (about 10% of the Daily Value)
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Iron: 1.08 mg (about 6% of the Daily Value)
It’s also rich in calcium, potassium, and iron—all vital for overall health. Potassium plays a crucial role in maintaining healthy blood pressure. Since most processed foods are high in sodium, potassium helps the body excrete excess sodium and promotes vascular relaxation, contributing to more stable blood pressure.
Vitamin C in beetroot powder supports your immune system, boosts collagen production (important for skin and connective tissues), and enhances iron absorption.
The dietary fiber found in beets also promotes gut health and regular bowel movements.
Tips for Adding Beetroot Powder to Your Diet
One of the best things about beetroot powder is how versatile it is. You can:
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Mix it into smoothies or lemon water
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Add it to oatmeal or chia seed pudding
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Use it in recipes for homemade protein bars or energy bites
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Incorporate it into baking—cakes, cookies, and muffins—for a natural red color
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Use it in sauces for extra flavor and color
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Stir it into salad dressings or pancake batter for a colorful twist
Some processed meats even include beetroot powder to enhance nitrate levels, brighten color, and alter flavor—especially in items like sausages.
Whether you’re looking to improve endurance, support heart health, or simply add more nutrients to your meals, beetroot powder is an easy and nutritious addition to any diet.