Beet Root: Nature’s Powerhouse for Health and Performance

Beet root has gained serious traction in the wellness world—and for good reason. This vibrant, earthy vegetable isn’t just a staple in Eastern European dishes; it’s also a nutritional powerhouse with science-backed benefits ranging from heart health to athletic performance. Let’s dive into what beet root is, how it works in the body, and whether supplements or dietary sources are better for you.

What Is Beet Root?

Beet root comes from the Beta vulgaris plant, commonly known simply as “beet.” The root portion is the part we eat or juice, and it’s packed with a variety of nutrients, including folate, manganese, potassium, vitamin C, and fiber. Its deep red-purple color comes from betalains, compounds with antioxidant and anti-inflammatory properties.

Health Benefits of Beet Root

1. Improved Blood Pressure and Heart Health

Beet root is naturally high in nitrates, which the body converts into nitric oxide—a compound that helps relax and widen blood vessels, improving blood flow and lowering blood pressure.

• Study: A 2013 study published in Hypertension found that drinking beetroot juice significantly lowered blood pressure in hypertensive individuals within 24 hours. (Source)

2. Enhanced Athletic Performance

Thanks to its nitrate content, beet root can also boost endurance and stamina. Nitric oxide improves the efficiency of mitochondria—the powerhouses of your cells—allowing your muscles to use oxygen more efficiently.

• Study: A 2011 study in the Journal of Applied Physiology found that dietary nitrates improved running performance in trained athletes. (Source)

3. Anti-Inflammatory and Antioxidant Effects

Beets are rich in betalains, which have been shown to reduce inflammation and oxidative stress. Chronic inflammation is linked to conditions like heart disease, diabetes, and certain cancers.

• Study: A 2015 review in Nutrients highlighted the anti-inflammatory potential of betalains found in beets. (Source)

4. Support for Brain Health

Nitric oxide also enhances blood flow to the brain, which may help improve cognitive function, especially in older adults.

• Study: A 2017 study in The Journals of Gerontology reported improved cognitive performance and brain connectivity in older adults who consumed a high-nitrate diet including beetroot juice. (Source)

How the Body Uses Beet Root

When you consume beet root, dietary nitrates are absorbed in the stomach and converted into nitrites by bacteria in your saliva. These nitrites are further converted into nitric oxide in the blood, which then helps dilate blood vessels and improve circulation. Additionally, the phytonutrients in beets provide antioxidant support, combating free radicals and supporting cellular health.

Beet Root Supplements vs. Whole Foods

So, should you eat your beets or pop a capsule? Here’s the breakdown:

Whole Food (Dietary Beets or Juice)

• Pros: Provides fiber, vitamins, minerals, and beneficial plant compounds.
• Cons: Strong taste, may not be convenient, and high in natural sugars (if juiced in large quantities).

Supplements (Capsules, Powders, Extracts)

• Pros: Convenient, concentrated nitrate content, easier to dose for performance or clinical goals.
• Cons: May lack some of the additional nutrients and fiber found in whole beets. Quality varies by brand.
• Study Comparison: A 2019 review in Nutrients compared the efficacy of beetroot juice vs. supplements and found both to be effective at lowering blood pressure and improving exercise performance, though juice often had a more immediate effect. (Source)

Final Thoughts

Whether you’re sipping beetroot juice before a workout or adding roasted beets to your salad, incorporating this root veggie into your diet can offer a serious health edge. For athletes, beet root might become a game-changing pre-workout. For those with cardiovascular concerns, it’s a natural way to support healthy blood pressure.

And if you’re short on time? High-quality beet root supplements can offer a potent dose of its key benefits—with convenience.

Pro Tip: Always consult with a healthcare provider before starting any supplement, especially if you’re on medications like blood pressure drugs, as beet root may amplify their effects.

Want a simple way to try beet root? Start with 1/2 cup of roasted beets in your salad or a shot of beetroot juice 1–2 hours before a workout or try a couple of pure beet root powder in capsules, and feel the difference. We offer beet root capsules in our store.