Supplements
Beetroot supplements are rich in dietary nitrate, which the body converts to nitric oxide to widen blood vessels — with real evidence for lower blood pressure and improved exercise endurance. Our top pick is HumanN SuperBeets for its concentrated, tested nitrate content. Nitrate content, not just "beet powder," is what matters.
How We Picked
We evaluated beetroot supplements on nitrate content (the active driver), form (powder, chews, capsules), concentration, third-party testing, and evidence alignment. We favored products that concentrate or standardize nitrate over generic beet powders that may lose nitrate in processing.
A. HumanN SuperBeets Heart Chews — Best Overall
HumanN SuperBeets Heart Chews
HumanN
- Concentrated beetroot for nitric oxide production
- Grape-seed extract added for circulatory support
- Backed by the brand's clinical research
- Convenient chews — no messy powder
- Non-GMO
Why we picked it: SuperBeets is the most research-backed consumer beet brand, and the chews concentrate nitric-oxide-supporting compounds without the earthy powder taste. The added grape-seed extract complements the circulatory angle. For most people wanting beetroot for blood pressure or energy, this is the most credible, convenient option.
B. Zhou Nutrition Beet Root — Best Capsule
Zhou Nutrition Beet Root
Zhou Nutrition
- Beetroot in convenient vegan capsules
- No taste or messy mixing
- Consistent daily dose
- Non-GMO and gluten-free
- Good value
Why we picked it: For people who dislike beet powder's earthy flavor, Zhou's capsules deliver beetroot without any taste or mixing. Capsules generally provide less nitrate per serving than concentrated powders, but the convenience makes daily use effortless. A practical choice for consistent supplementation.
C. Nature's Way Beet Root — Best Value
Nature's Way Beet Root
Nature's Way
- Whole beetroot in capsule form
- Single-ingredient, no additives
- Trusted, widely available brand
- Affordable everyday option
- Vegetarian capsules
Why we picked it: Nature's Way offers straightforward whole beet root at a budget price from a long-established brand. It is a no-frills way to add beetroot to your routine. As with any capsule beet product, nitrate content is lower than concentrated powders, so it suits general use more than athletic performance dosing.
How Beetroot Works: The Nitrate–Nitric Oxide Pathway
The reason beetroot is more than a colorful vegetable is its high content of dietary nitrate. Your body converts nitrate to nitric oxide, a molecule that relaxes and widens blood vessels (vasodilation). This improves blood flow, which is the mechanism behind beetroot's two best-supported benefits: modestly lowering blood pressure and enhancing exercise performance by delivering oxygen more efficiently to muscles.
The Evidence for Blood Pressure and Exercise
Beetroot has genuinely good evidence for a supplement. Multiple studies and meta-analyses show that beetroot juice or nitrate reduces blood pressure, particularly systolic, by a small but meaningful amount. For exercise, nitrate supplementation has been shown to improve endurance and efficiency, especially in recreational athletes — which is why beetroot is a staple pre-workout ingredient. The effects are real but modest, and depend on getting enough actual nitrate.
Why Nitrate Content Matters More Than "Beet Powder"
Here is the catch that trips up shoppers: the benefit comes from nitrate, and not all beet supplements preserve it. Processing, heat, and storage can degrade nitrate, so a generic "beet root powder" may contain far less active nitrate than concentrated or standardized products. This is why some capsules underperform juice in studies. Where possible, look for products that concentrate or disclose nitrate content rather than just listing "beetroot."
How to Use It
For exercise, nitrate is typically taken 2–3 hours before training, when nitric oxide peaks. For blood pressure, consistent daily use matters more than timing. Effects build with regular intake. A harmless, temporary side effect worth knowing: beets can turn urine or stool pink/red (beeturia) — this is not blood. If you take blood-pressure or nitrate medication, or use nitroglycerin, talk to your doctor first, since beetroot also lowers blood pressure. It pairs naturally with a pre-workout routine.
Frequently Asked Questions
What do beetroot supplements do?
Beetroot supplements supply dietary nitrate, which the body converts to nitric oxide — a molecule that widens blood vessels and improves blood flow. This underpins beetroot's two best-supported benefits: modestly lowering blood pressure and improving exercise endurance by delivering oxygen more efficiently to muscles.
Do beetroot supplements really lower blood pressure?
Multiple studies show beetroot (especially juice or concentrated nitrate) can produce a small but meaningful reduction in blood pressure, particularly systolic. The effect depends on getting enough actual nitrate. If you take blood-pressure medication, consult your doctor, since the effects can add up.
When should I take beetroot for exercise?
For performance, take beetroot about 2–3 hours before exercise, when nitric-oxide levels peak. For blood-pressure benefits, consistent daily use matters more than timing. Note that beets can harmlessly turn urine or stool reddish (beeturia).
Quick Comparison
| Product | Key Feature | Best For |
|---|---|---|
| HumanN SuperBeets Heart Chews | Concentrated beet nitrates, clinically studied brand | Best Overall |
| Zhou Nutrition Beet Root | Beet root capsules for easy daily dosing | Best Capsule |
| Nature's Way Beet Root | Simple, affordable whole beet root | Best Value |
Bottom Line: Which Should You Buy?
For most people: the HumanN SuperBeets Heart Chews. Concentrated beet nitrates, clinically studied brand.
Runner-up: the Zhou Nutrition Beet Root. Beet root capsules for easy daily dosing.
Also great: the Nature's Way Beet Root. Simple, affordable whole beet root.
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Sources & Research
This article was informed by peer-reviewed research and clinical guidelines. The Supplements Corner Editorial Team reviews published literature to ensure accuracy.
Dosage Reference
Performance studies typically use about 300–600 mg of nitrate (roughly 70 mL of concentrated beet juice) taken 2–3 hours pre-exercise. Blood-pressure benefits are seen with regular daily nitrate intake. Those on nitrate or blood-pressure medication should consult a doctor.
Key Studies Referenced:
- Lansley KE, et al. (2011). "Acute dietary nitrate supplementation improves cycling time trial performance. Medicine & Science in Sports & Exercise.."
- Siervo M, et al. (2013). "Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. The Journal of Nutrition.."
- Domínguez R, et al. (2017). "Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. Nutrients.."
Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement regimen. Individual results may vary.
