A doctor spent seven days investigating the effects beet root supplements—to find that just a spoon or two can deliver big wins for the body.
I Took Beet Root Powder Every Day for a Week—Here’s What Happened
Published on Mar. 10, 2025
About the expert
|
Beets are sometimes thought of as a classic spring vegetable—and as welcome as this time of year is, it’s usually that you love beets or are decidedly not a fan. While that from-the-earth flavor isn’t for everyone, as a trained family doctor with national nutrition certification, I recognize the health benefits of beets are abundant—even considered a superfood by the Cleveland Clinic.
Personally, I favor beets, but they’re one of those foods I don’t often think to put on my grocery list…and a little messy when I do. Over the past couple years as more Americans want to stock their diets with high-yield nutrition in quick and simple ways, beet root powder has gained popularity as a convenient alternative, minus that plushy purple stain.
Beet root powder can be stirred into smoothies, blended into yogurt, mixed into oatmeal, or even added to baked goods, making it easy to sneak in extra nutrients without the taste of whole beets.
With my background in medicine and nutrition, I was curious to see if beet root powder packed all the punch our team had heard buzzing about it lately. To do this, I spoke with Carly Sedlacek, MFN, RDN, LD, is a registered dietitian with the Cleveland Clinic Center for Human Nutrition.
Ahead, I’ll take you through my week trying beet root powder—what I loved, what surprised me, and the verdict on whether I’ll keep up with it.
What is beet root powder?
Beet root powder is a concentrated form of beets, made by dehydrating whole beets and grinding them into a fine powder that maintains beets’ nutritional integrity. This process preserves many of the beneficial compounds found in fresh beets, while making them easier to incorporate into a daily diet—without the hassle of peeling, chopping, or cooking.
Nutritionally, beet root powder is packed with essential vitamins and minerals, including:
- Vitamin C, which supports immune function and skin health
- Iron, which aids in oxygen transport and energy production
- Magnesium, which plays a role in muscle and nerve function
- Potassium, which helps regulate blood pressure and hydration
- Nitrates, which convert into nitric oxide, improving circulation and cardiovascular health
Also, beet root powder is a great source of fiber, which supports digestion and gut health. The USDA reports that a two-tablespoon serving of beet root powder contains 5.99 grams (g) of fiber. It also contains betalains, the pigments that give beets their deep red color and are known for their anti-inflammatory and antioxidant properties.
Beet root powder benefits
Potential benefits of beet root powder include:
- Improved blood circulation: Thanks to its nitrate content, beet root powder may help lower blood pressure and improve circulation.
- Enhanced exercise performance: Some studies suggest it boosts endurance and reduces fatigue during workouts.
- Brain health support: The increased blood flow may help with cognitive function and mental clarity.
- Anti-inflammatory properties: The antioxidants in beet root powder may help reduce inflammation.
- Digestive health: Beets contain fiber, which supports gut health and digestion.
Are there side effects to taking beet root powder?
While beet root powder is generally safe, some people may experience:
- Beeturia: This harmless condition causes red or pink urine and stool due to the excretion of betalain pigments found in beets. While it may look alarming, it’s typically normal and not a cause for concern.
- Lowered blood pressure: Because beet root powder helps widen blood vessels, it may lead to a drop in blood pressure, which could be an issue for individuals prone to hypotension.
- Digestive discomfort: Consuming large amounts of beet root powder may cause stomach upset, bloating, or cramping, particularly in those with sensitive digestion. Stick with the suggested serving size unless a credentialed healthcare professional recommends otherwise.
- Kidney stone risk: Beets are naturally high in oxalates, which can contribute to kidney stone formation in people who are predisposed to them. Those with a history of kidney stones may want to moderate their intake.
Further, anyone with low blood pressure or a history of kidney stones should consult their doctor before making it a daily habit, and those with a beet allergy should steer clear entirely. Sedlacek notes that while beet root powder can be worthy trying as a holistic dietary supplement, it’s not a magic solution. Research supports its potential benefits, but like any supplement, results can vary from person to person.
Taking beet root powder every day
First, I headed to Amazon to find a high-quality beet root powder. I specifically looked for an organic option with no fillers or additives—just pure beet root powder. I found an eight-ounce container for $9.99. If you’re considering trying beet root powder, I recommend choosing a brand with minimal ingredients to ensure you’re getting the purest form.
I followed the recommended serving size on the package, which was one teaspoon per day, though I occasionally increased it to two to three teaspoons after checking with Carly, the Cleveland Clinic registered dietitian. If you’re thinking about adding beet root powder to your routine—or any food—it’s always a good idea to consult with a healthcare provider to determine the safest dosage for you.
As for how I took it, I tried a few different methods:
- Lemon water: I have a habit of drinking lemon water every morning (a practice I picked up from a past assignment). I decided to stir in a teaspoon of beet root powder, and to my surprise, I really enjoyed the added rustic-sweet flavor.
- Smoothies: I love getting creative with my smoothies, adding chia seeds, flaxseeds, and other superfoods, so blending in beet root powder felt like a natural fit. It mixed well and gave my smoothies a vibrant pink hue.
- Oatmeal: Stirring beet root powder into oatmeal was another easy way to incorporate it. The flavor blended well, especially when paired with ingredients like blueberries, cinnamon, and nuts.
- Hummus: Since I’m a big hummus fan, I decided to sprinkle some beet root powder into my dip before pairing it with veggies.
After testing each of these methods, I highly recommend mixing beet root powder into foods and drinks you already enjoy if you’re just simply not a fan of beets. That way, you can reap the benefits without focusing too much on the taste.
After one week of taking beet root powder, here are the takeaways from my experience.
Taking beet root powder boosted my workouts
With my wedding coming up this summer, staying consistent with my fitness routine has been a top priority. My fiancé and I love working out together, and recently, we’ve even started running as a couple. So when I learned that beet root powder could act as a natural performance enhancer, I was eager to see how it might affect our workouts.
“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.”
For optimal results, Sedlacek recommends taking beet root powder about two to three hours before exercise, giving the body time to absorb its benefits. My fiancé and I followed this advice, incorporating it into our pre-workout routine. While we still have more experimenting to do, we both noticed a boost in stamina and improved endurance, and we even hit a few personal bests while lifting.
Beet root’s connection with sexual health
Since beet root powder naturally improves circulation, some experts believe it may also support sexual health. Nitric oxide is essential for blood flow regulation, which means improved circulation could support arousal and overall physical response. Some research, including one 202o biochemistry study, has suggested nitric oxide helps facilitate healthy testosterone levels for men, while in both men and women, better circulation may lead to increased sensitivity and improved function.
Since beet root powder supports overall heart and vascular health, it makes sense that these benefits might extend beyond the gym.
Taking beet root powder may have served my blood pressure
Beets have long been celebrated for their cardiovascular benefits, and science backs up their heart-healthy reputation. A 2022 systematic review published in Frontiers in Nutrition found that beet root juice may lower systolic blood pressure (the top number in a reading) by 2.73 to 4.81 mmHg (millimeters of mercury, the standard metric for blood pressure in the United States) in individuals with hypertension. Some experts note that this reduction is comparable to the effects of certain blood pressure medications and dietary interventions.
My week of experimenting with beet root powder happened to coincide with my annual doctor visit. My blood pressure reading was within the normal range. (For reference, a normal blood pressure reading is less than 120 systolic mmHg and less than 80 diastolic mmHg, according to the American Heart Association.) While I don’t have high blood pressure, I’m always mindful of building habits that support long-term heart health.
Knowing that beet root powder is linked to improved circulation and cardiovascular function made me feel even better about adding it to my routine. Even though one week isn’t long enough to measure any lasting effects, incorporating a heart-healthy superfood into my diet felt like a step in the right direction.
Taking beet root powder may decrease inflammation
Chronic inflammation has been linked to a wide range of health concerns, including heart disease, arthritis, digestive disorders, and even certain cancers. That’s why reducing inflammation is a key factor in maintaining overall wellness. One of the standout compounds in beet root powder is betalains, a type of antioxidant with natural anti-inflammatory properties, explains dietitian Sedlacek. These plant-based pigments may help combat oxidative stress and inflammation in the body.
To put this to the test, I closely monitored common signs of inflammation, such as muscle soreness and fatigue, while taking beet root powder daily for a week. One noticeable improvement was my post-workout recovery—I experienced less muscle fatigue and felt like my body bounced back more quickly after exercise.
While one week isn’t enough to draw firm conclusions, these improvements made me wonder what longer-term use of beet root powder could do for overall inflammation levels.
Taking beet root powder may promote a healthy gut
Incorporating beet root powder into my routine may have played a role in supporting my gut health, which is essential for proper digestion, nutrient absorption, a strong immune system, and overall mental health.
A 2020 review by food microbiologists in Brazil, published in Critical Reviews in Food Science and Nutrition, highlighted that beets are rich in gut-friendly compounds, including dietary fiber, pectic-oligosaccharides, betalains, and phenolics. These natural compounds act as prebiotics, feeding beneficial gut bacteria and promoting a more balanced microbiome. Research suggests that beet extracts and pectin, in particular, may stimulate the growth of bifidobacteria, a type of probiotic known to support digestion and gut health.
While I didn’t notice any immediate digestive changes during my one-week trial, the science behind beets’ gut-supporting properties makes me excited to continue incorporating beet root powder into my routine. Knowing that it has the potential to nourish my microbiome and improve long-term digestive health makes it well worth keeping in my diet.
Will I keep taking beet root powder?
Absolutely. It’s an effortless addition to my smoothies and lemon water, offering a nutrient-dense boost with zero extra prep. I’m especially excited to see how continued use supports my workouts.
This week-long test also made me realize that I want to try including more whole beets in my meals. While beet root powder is convenient, some nutrition experts have noted that consuming beets in their natural form may allow for better absorption of certain nutrients that could be lost during the dehydration process. Roasting beets, tossing them into salads, and blending them into hummus are some of my favorite ways I’ll plan to enjoy them while maximizing their full nutritional benefits.
For daily wellness updates, subscribe to The Healthy by Reader’s Digest newsletter and follow The Healthy on Facebook and Instagram. Keep reading:
