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Rich in nitrates, antioxidants, and vitamins, beetroot has become a daily essential for athletes and wellness devotees alike. Here’s what the experts say.
Beetroot has moved far beyond its place on the dinner plate. Once tucked into earthy soups and salads, it is now finding fame as a concentrated wellness essential, favored for its ability to support stamina, circulation, and even skin vitality. At the heart of its appeal are compounds like nitrates, which the body converts into nitric oxide, helping to relax blood vessels, improve blood flow, and heighten endurance. Just as compelling are its antioxidants, particularly betalains, celebrated for their anti-inflammatory benefits.
A review published in the Journal of the International Society of Sports and Nutrition indicates that beetroot juice supplementation may enhance power output and boost performance during short bursts of high-intensity exercise. This effect is linked to nitric oxide, which supports muscles in preserving phosphocreatine — an essential energy reserve that typically diminishes under strain. Beets are also shown to aid in the release and utilization of cellular calcium, enabling quicker and more efficient muscle contractions.
“Beetroot juice is a powerhouse of phytonutrients including polyphenols, saponins, flavonoids, and nitrates,” Dani Lebovitz, MS, RDN, a nutrition education expert, told Mind Body Green. “But the natural pigment found in beetroot known as betalains, more specifically betanin, has shown powerful free radical scavenging ability.”
These nutrients come in many modern forms — capsules, powders, and even chews — designed for those who prefer convenience without compromise. While fresh beetroot still carries its charm, supplements distill the root’s benefits into measurable doses, offering consistency that can be difficult to achieve through diet alone. Whether the goal is cardiovascular strength, workout recovery, or a clearer complexion, beetroot delivers with quiet authority.
How to actually eat beets
Beets tend to divide a room. But once you understand how to work with them, they become less of a challenge and more of a staple, without much effort.
There is, of course, the convenience route. Canned beets rarely get much attention, but they’re one of the simplest ways in. Sliced and folded into a salad with something creamy and something crunchy — goat cheese, walnuts, citrus — they hold their own. There are flavored, refrigerated options in the produce section of most supermarkets these days, too, that work just as well. Blended, they soften even further, turning hummus a saturated shade of pink or disappearing into a smoothie where their strong earthiness becomes almost undetectable. If you’re going this route, it’s worth seeking out versions without added salt, which can flatten their natural sweetness.
Cooking them from scratch offers a different experience entirely. Roasting coaxes out their depth, shifting them from sharp and earthy to something warmer, almost caramelized. Cut into wedges, they anchor a dish; sliced thin, they crisp at the edges and take on a chip-like texture that feels more snack than vegetable. It’s a small transformation, but one that tends to win people over.
Then there’s juice, which exists in its own category. It leaves behind the fiber but concentrates the intensity — something often cited for endurance or circulation benefits. For those who don’t want to cook, it’s the most direct way in. Bottled versions are easy to find, and powders have quietly made their way into the supplement aisle, more aligned with performance routines than everyday meals.
How beetroot supplements work
Rich in natural nitrates, the root helps generate nitric oxide, a molecule that enhances oxygen delivery throughout the body. The result: improved stamina, lowered blood pressure, and more efficient circulation during physical activity.
Equally noteworthy are betalains, the pigments that give beets their signature crimson hue. Beyond color, they protect against oxidative stress, easing inflammation linked to cardiovascular strain and cognitive decline. Vitamins and minerals such as vitamin C, folate, potassium, and manganese provide further reinforcement, strengthening immunity, supporting energy metabolism, and encouraging cellular repair.
The best beetroot supplements
A flourishing category, beetroot supplements are now available in multiple forms — from powders that blend seamlessly into smoothies to capsules for discreet daily use.
WOWMD Beetroot Balance
WOWMD Beetroot Balance offers a straightforward, high-strength capsule designed to support blood pressure and circulation. Each dose contains 1,300 mg of organic beetroot powder, crafted without synthetic additives, GMOs, or gluten. For those mindful of quality standards, the brand emphasizes third-party testing and U.S. manufacturing.
HumanN SuperBeets Heart Chews
For those who prefer something less clinical, HumanN’s chews bring together non-GMO beetroot and grape seed extract in a portable, fruit-flavored format. They are formulated to increase nitric oxide production naturally while offering a caffeine-free boost for heart health and energy.
HumanN SuperBeets Sport
Also from HumanN, this powder is tailored to athletes. It combines fermented and non-fermented beetroot with organic coconut water for hydration, delivering stamina and endurance benefits certified safe for sport. Free from caffeine and creatine, it is an option for those seeking clean supplementation.
Nature’s Way Beet Root
Nature’s Way takes a classic approach, offering capsules with one gram of beetroot extract per serving. Known for its commitment to clean ingredients, the brand excludes gluten, dairy, soy, and artificial colors, making it an accessible choice for those with dietary sensitivities.
Garden of Life Organic Beet Root Gummies
Garden of Life’s Organic Beet Root Gummies provide an easy, travel-friendly way to harness the nitric oxide benefits of beetroot without a juicer in sight. Made with organic beet powder and crafted in a soft, chewy vegan format, they’re an approachable daily pick for supporting healthy circulation and steady, feel-good energy. Think of them as a polished pantry staple: clean ingredients, no fuss, and a naturally vibrant beet flavor that slips into your routine as easily as a multivitamin.
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