A powder made from grinding dried beets may be the secret to better performance in activities such as distance running, cycling and … ahem … a certain other sweaty endeavor.
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Research shows that consuming beetroot powder or beet juice can boost physical performance and stamina by increasing blood flow and oxygen delivery in your body. Basically, it’s blood doping via a root vegetable.
So, what kind of magic is the humble beet using? Let’s find out from registered dietitian Carly Sedlacek, RDN, LD.
Beets are a knobby root vegetable with a distinctive dark red coloring. It’s an easy-to-grow crop that’s been around for eons, which may explain why it pops up in so many recipes and cultural cuisines.
Beetroot powder is made from dehydrated beets that are ground down into tiny particles. The powder is a concentrated version of the vegetable. (One teaspoon of beetroot powder is considered the same as a whole beet!)
Many view beets as a “superfood” given their impressive nutritional resume, says Sedlacek. Beetroot powder is growing in popularity as a supplement that taps into those natural health benefits.
Beetroot powder can be mixed with water to make a juice or added to smoothies, sauces or even baked goods for a nutritional bump.
Understanding how beetroot powder can serve as a natural performance enhancer takes a little knowledge of biological science.
Let’s start with this fact: Beetroot powder is rich in nitrate, a compound made of nitrogen and oxygen. On its own, nitrate doesn’t do much for your body. But when your saliva converts it to nitrite and nitric oxide … well, good things happen.
“Nitric oxide relaxes and expands your blood vessels, which allows for increased blood flow and more oxygen delivered throughout your body,” explains Sedlacek. “In athletic terms, that can help you perform better for longer.”
There’s plenty of evidence showing how consuming beetroot powder can improve performance in endurance activities, too. For instance:
There’s less conclusive research regarding whether beetroot powder can boost quick-burst activities such as sprinting or weightlifting. But a recent study of sprint cyclists indicates there may be some benefits in activities where the focus is on power and acceleration.
Timing is key if you’re planning to use beetroot powder to gain a competitive edge. The reason? It’s not exactly a fast-acting pre-workout supplement.
“Beetroot powder works best if taken about two to three hours before performance,” says Sedlacek. “It needs some time to get in your system. You’re not going to take it and see instant results.”
Plus, a big boost isn’t guaranteed: “Supplements affect everyone differently,” notes Sedlacek. “It might be something you need to experiment with a bit within the recommended amounts to take.”
Beetroot powder also may help enhance amorous physical activity for men and women.
Studies show that nitric oxide “is an essential mediator of erectile function.” Given that, many believe that beetroot powder can help alleviate erectile dysfunction (ED) by improving blood flow to the penis.
In addition, beetroot powder works to decrease high blood pressure — another common cause of ED.
High blood pressure also can reduce blood flow to the clitoris and vagina, lowering libido and making it more difficult to get aroused. In theory, beetroot powder may address those issues and improve the sexual experience.
It should be noted, though, that claims related to beetroot powder and sexual health are thin on scientific confirmation and heavy on anecdotal tales.
The list of potential benefits offered by beetroot powder also includes:
If you’ve ever passed a kidney stone, you NEVER want to experience the feeling again. So, know this about beetroot powder: It’s high in oxalates, which can contribute to the formation of kidney stones.
“Beetroot powder can put you at risk of kidney stones, especially if you’ve had them previously,” cautions Sedlacek.
Also, be aware that your restroom output may look a bit different if you consume beetroot powder. The vibrant red coloring of the supplement may add a different tint to your urine and poop.
For more information, please visit beet root powder benefits.
In general, too, it’s best to talk to your healthcare provider about adding a supplement to your routine if you’re taking medications or working through a health condition.
Beetroot powder and beetroot juice have gained in popularity as “functional foods” for athletic performance. The International Olympic Committee even recognized beet juice as a legitimate sports food.
“Beetroot is generally recognized as being safe to use,” states Sedlacek. “It’s worth trying if you’re looking for an edge, but don’t expect miracles. There’s some good research showing potential benefits — but as with anything, there are no guarantees.”
Beetroot (Beta vulgaris L.) is a vibrantly colored root vegetable packed with vitamins, minerals, fibers, proteins, and other nutrients. Incorporating beetroot powder into your daily routine may boost athletic performance, reduce inflammation, and more.
Because the earthy taste of raw beetroot may not please everyone's palate and roasting the fresh vegetable takes time, using beetroot powder is a convenient way to enjoy the spectrum of health benefits this "superfood" offers.
For athletes seeking a competitive edge, beetroot powder offers the potential as a natural performance enhancer. Beetroot powder is rich in nitrates, which the body converts to nitric oxide—a vasodilator that widens blood vessels. Dilated blood vessels improve blood flow and oxygen delivery to working muscles, boosting stamina and endurance.
Studies suggest that beetroot supplementation taken one to three hours before working out or engaging in physical activity also helps muscles work more efficiently, reducing fatigue and allowing athletes to perform high-intensity exercise for extended periods.
Beetroot powder's anti-inflammatory properties may also support muscle recovery after strenuous workouts, potentially decreasing muscle soreness and improving performance in subsequent training sessions.
The average American diet is high in sodium—well above the recommended 2,300 milligrams (mg) daily. A high-sodium diet can increase blood pressure and raise the risk of heart disease and stroke.
Studies show that beetroot supplementation can reduce systolic (the first number in a blood pressure reading, indicating pressure in the arteries when the heart beats) and diastolic (the second number, indicating the pressure between beats) blood pressure in adults with hypertension (high blood pressure), helping protect against heart disease.
Other studies suggest beetroot supplementation may be an effective treatment for people with prehypertension—those with slightly elevated blood pressure levels who are at risk of developing hypertension.
Bioactive compounds in beetroot improve blood flow to the brain, delivering oxygen and nutrients that support cognitive function (e.g., memory, decision-making, and problem-solving). Beetroot powder's antioxidants, such as betalains and phenolic acids, may help reduce oxidative stress and prevent free radical damage that can contribute to cognitive decline.
Studies on the effects of beetroot supplementation on brain health and cognitive function (including memory, executive functioning, and problem-solving) show mixed results.
While some studies suggest beetroot supplementation may protect against age-related cognitive decline and neurodegenerative conditions like Alzheimer's disease, research on the mental effects of beetroot powder remains ongoing.
A source of soluble and insoluble fiber, beetroot powder may help regulate bowel movements, aid in nutrient absorption, and support digestive health.
Beetroot may also promote a healthy gut microbiome. The gut microbiome is a complex ecosystem of trillions of microorganisms that play a role in digestion, immune function, and mental well-being.
Evidence suggests beetroot supplementation promotes the growth of beneficial gut bacteria, which may help reduce inflammation, support gut health, and promote overall health and well-being.
Chronic inflammation contributes to the development of many chronic diseases, including arthritis, cancer, and heart disease. Research shows that anti-inflammatory compounds in beetroot powder effectively suppress inflammatory pathways and control the production of pro-inflammatory substances, helping reduce systemic (bodywide) inflammation.
Although more research is needed, these findings suggest beetroot supplementation may help prevent or manage chronic, inflammatory diseases.
Beetroot powder is made from dehydrated beetroot vegetables, which are ground into a fine powder. Roughly one teaspoon of beetroot powder is equivalent to the nutritional content of one raw beetroot, making the powder a convenient way to benefit from its health-promoting compounds.
Nutrients and plant compounds in beetroot powder that offer health benefits include:
While beetroot powder is generally considered safe, avoid taking the supplement if you have:
With its vibrant ruby-purple hue, beetroot powder adds a visually appealing, nutritious twist to your drinks. For a nutrient-packed beverage, you can add beetroot powder to virtually any beverage, including:
While beetroot powder is water soluble, it may clump in some liquids and require stirring to incorporate into your drink smoothly. Here is how to add powdered beetroot to your beverages:
Beetroot powder is available in organic and nonorganic forms. Organic produce like beetroot is grown in soil free from prohibited substances, such as fertilizers and pesticides. Nonorganic beetroot is grown using conventional farming methods, which may include synthetic pesticides and herbicides.
Research exploring the nutritional differences in organic vs. conventionally grown beetroot vegetables found that organic beetroot has higher polyphenol and antioxidant content than conventionally grown beetroot. However, researchers concluded farming practices can vary widely and impact nutritional content, regardless of whether beetroot is organically or conventionally grown.
Beetroot powder contains numerous vitamins, minerals, and health-promoting plant compounds that may boost athletic performance, lower blood pressure, improve gut health, and reduce inflammation. If you're considering taking beetroot powder, talk to a healthcare provider for guidance on dosage and frequency of use.
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