Beetroot extract is a concentrated preparation derived from Beta vulgaris, valued for its bioactive compounds including inorganic nitrates, betalains, and polyphenols. Whilst commercial supplements are widely available, many people wish to prepare beetroot extract at home using fresh beetroot. This article explains practical methods for making beetroot extract, from simple juicing to concentrated decoctions, alongside essential safety considerations. Understanding proper preparation, storage, and hygiene practices ensures both safety and optimal retention of beneficial compounds. However, homemade preparations differ significantly from standardised commercial products in concentration and consistency.

What Is Beetroot Extract and Its Active Components

Beetroot extract is a concentrated preparation derived from the root vegetable Beta vulgaris, commonly known as beetroot or red beet. This extract contains a range of bioactive compounds that have attracted scientific interest for their potential physiological effects. The preparation process typically involves extracting water-soluble and sometimes fat-soluble components from fresh or dried beetroot through various methods including juicing, decoction, or solvent extraction.

The primary active components in beetroot extract include inorganic nitrates (NO₃⁻), which are converted in the body to nitric oxide (NO), a molecule involved in vascular function and blood pressure regulation. Beetroot is one of the richest dietary sources of nitrates, though concentrations vary considerably depending on growing conditions, soil, and cultivar. Other significant bioactive compounds include betalains—the pigments responsible for beetroot's distinctive red-purple colour—which comprise betacyanins (such as betanin) and betaxanthins. Laboratory studies suggest these compounds possess antioxidant and anti-inflammatory properties, though human clinical evidence remains limited.

Additional constituents include polyphenols, flavonoids, vitamin C, folate, and minerals such as potassium and magnesium. The fibre content is largely removed during extraction processes, concentrating the phytochemical components. The relative concentration of these bioactive compounds varies depending on beetroot variety, growing conditions, and the extraction method employed.

It's worth noting that the conversion of dietary nitrate to nitric oxide depends partly on oral bacteria, and this process can be temporarily reduced by using antibacterial mouthwashes. Additionally, whilst beetroot extract is widely available as a dietary supplement, homemade preparations differ significantly in concentration and standardisation compared to commercial products. Understanding the active components helps inform both preparation methods and realistic expectations regarding potential health effects.

Methods for Preparing Beetroot Extract at Home

Several straightforward methods exist for preparing beetroot extract at home, each yielding products with different concentrations and characteristics. The simplest approach is fresh beetroot juice, which retains the highest concentration of heat-sensitive compounds. To prepare:

• Thoroughly wash and peel 2–3 medium beetroots (approximately 300–400 g)

• Cut into small chunks to facilitate processing

• Use a juicer or high-powered blender, adding 50–100 ml of water if using a blender

• Strain through a fine-mesh sieve or muslin cloth to remove pulp

• The resulting juice should be refrigerated immediately and consumed within 24 hours for optimal safety and nutrient retention

This method preserves nitrates and betalains effectively, though the product has a short shelf life when refrigerated.

A concentrated decoction method involves:

• Chopping 500 g of washed, peeled beetroot into small cubes

• Placing in a saucepan with 500 ml of water

• Bringing to a gentle simmer (not a rolling boil) for 30–45 minutes

• Allowing the liquid to reduce by approximately half

• Straining and cooling rapidly before refrigeration

This method produces a more concentrated extract. Nitrates are relatively heat-stable, but they can leach into cooking water—which is why it's important to retain and reduce this liquid rather than discarding it. Some heat-sensitive compounds may degrade during this process.

For a cold-pressed extract, grate raw beetroot finely and press through muslin cloth or use a manual press to extract the juice without heat or oxidation. This labour-intensive method maximises retention of all bioactive compounds.

Alcohol-based tinctures can also be prepared by macerating chopped beetroot in vodka or other spirits (40% alcohol) for 2–4 weeks, though this method is less common for beetroot and may not efficiently extract water-soluble compounds. Each method offers different advantages in terms of convenience, concentration, and preservation of active components.

Follow Food Standards Agency guidance on home food hygiene when preparing any fresh juices, including prompt refrigeration and thorough cleaning of all equipment.

Safety Considerations When Making Beetroot Extract

Whilst beetroot is generally recognised as safe for consumption, several important safety considerations apply when preparing and consuming homemade beetroot extract. Hygiene and contamination prevention are paramount. Always wash beetroots thoroughly under running water, scrubbing the skin to remove soil and potential bacterial contamination. Use clean utensils, cutting boards, and storage containers. Beetroot grows in soil and may harbour bacteria such as Clostridium botulinum spores, which, whilst rare, can proliferate in low-acid, anaerobic conditions. Never store homemade beetroot preparations at room temperature for extended periods, and do not attempt home canning without validated methods.

Beeturia—the passage of red or pink urine after beetroot consumption—occurs in approximately 10–14% of the population and is harmless, resulting from the excretion of betalain pigments. However, if red urine occurs without recent beetroot consumption, persists beyond 48 hours, or is accompanied by pain, blood clots, or other symptoms, seek medical advice promptly as this could indicate haematuria (blood in urine) requiring investigation.

Individuals with a history of calcium oxalate kidney stones should exercise caution, as beetroot contains moderate levels of oxalates (approximately 110 mg per 100 g). High intake of oxalate-rich foods may contribute to stone formation in susceptible individuals. Those with established kidney disease should consult their GP before consuming concentrated beetroot preparations.

Nitrate content warrants consideration. The European Food Safety Authority (EFSA) has established an acceptable daily intake (ADI) for nitrates of 3.7 mg per kg of body weight. For a 70 kg adult, this equates to approximately 259 mg of nitrate per day. A single glass of beetroot juice may contain 300–400 mg of nitrates, which may exceed this ADI. While occasional exceedance is not usually a concern, those consuming beetroot extract regularly should be mindful of this.

Individuals taking medications for hypertension should monitor their blood pressure, as beetroot extract may have additive blood pressure-lowering effects. This may cause dizziness or lightheadedness in some people. Those taking PDE-5 inhibitors (e.g., sildenafil) or nitrate medications should avoid concentrated beetroot extract due to potential additive effects on blood pressure.

Beetroot root contains very little vitamin K, so it is unlikely to affect anticoagulant therapy significantly. However, those on warfarin should maintain consistent intake of vitamin K-rich foods (particularly green leafy vegetables) as per NHS guidance.

Pregnant women should consume beetroot extract in moderation as part of a varied diet, avoiding excessive concentrated preparations without professional guidance. If you experience any adverse effects that you suspect may be related to beetroot extract consumption, report them via the MHRA Yellow Card scheme (yellowcard.mhra.gov.uk) and consult your GP.

Storage and Shelf Life of Homemade Beetroot Extract

Proper storage of homemade beetroot extract is essential to maintain both safety and the integrity of bioactive compounds. Fresh beetroot juice is highly perishable due to its nutrient density, moisture content, and lack of preservatives. When stored in a clean, airtight glass container in the refrigerator at 5°C or below (per Food Standards Agency guidance), fresh juice maintains optimal quality for 24–48 hours. Beyond this period, microbial growth, oxidation, and enzymatic degradation significantly reduce both safety and nutritional value. Signs of spoilage include off-odours, visible mould, fizzing (indicating fermentation), or separation with unusual sediment.

Concentrated decoctions have a marginally longer refrigerated shelf life of 3–5 days due to the reduced water activity from the concentration process. However, these preparations remain vulnerable to microbial contamination and should be stored in sterilised glass containers with tight-fitting lids. Always use clean utensils when dispensing to avoid introducing bacteria. Cool decoctions rapidly in shallow containers before refrigerating to minimise time in the temperature danger zone.

For extended storage, freezing is the most effective method for preserving homemade beetroot extract. Pour fresh juice or decoction into ice cube trays or small freezer-safe containers, leaving 1–2 cm headspace to allow for expansion. Frozen beetroot extract maintains quality for 3–6 months at -18°C or below. Betalain pigments and nitrates remain relatively stable during freezing, though some degradation occurs over time. Thaw portions in the refrigerator as needed and consume within 24 hours of thawing; never refreeze thawed extract.

Alcohol-based tinctures, if prepared, have considerably longer shelf lives of 1–2 years when stored in dark glass bottles away from direct sunlight and heat. The alcohol acts as a preservative, though the extraction efficiency for water-soluble compounds may be limited.

Regardless of storage method, always label containers with the preparation date. Discard any extract showing signs of spoilage, unusual appearance, or off-odours. Glass containers are preferable to plastic, as they do not leach chemicals and are easier to sterilise. Never store beetroot extract at room temperature for extended periods, as this creates ideal conditions for bacterial growth and rapid degradation of beneficial compounds.

People who are immunocompromised, older adults, and pregnant women should take extra precautions with unpasteurised juices and may wish to consume them immediately after preparation rather than storing.

Potential Health Benefits and Clinical Evidence

Beetroot extract has been investigated for various potential health benefits, primarily related to its high nitrate content and antioxidant compounds. However, it is important to distinguish between preliminary research findings and established clinical benefits. Cardiovascular effects represent the most extensively studied area. Dietary nitrates from beetroot are converted to nitric oxide, which promotes vasodilation and may reduce blood pressure. A systematic review and meta-analysis published in Advances in Nutrition (2017) found that beetroot juice supplementation resulted in modest reductions in systolic blood pressure (approximately 4–5 mmHg), with effects most pronounced in individuals with hypertension. However, these studies predominantly used standardised commercial beetroot juice products with known nitrate concentrations (typically 6–8 mmol nitrate per dose), making direct comparison with homemade preparations difficult.

Exercise performance has also attracted research interest. Some studies suggest that beetroot juice supplementation may improve exercise efficiency and endurance, potentially through enhanced oxygen delivery and mitochondrial function. A 2018 review in the Journal of the International Society of Sports Nutrition noted improvements in time-to-exhaustion and performance in certain athletic populations, though effects varied considerably between individuals and exercise types. There is no official link established between beetroot extract and guaranteed performance enhancement, and results from elite athletes differ from recreational exercisers.

Regarding antioxidant and anti-inflammatory properties, laboratory studies demonstrate that betalains possess free radical scavenging activity. However, human clinical evidence remains limited, and it is unclear whether consuming beetroot extract produces clinically meaningful anti-inflammatory effects in vivo. Similarly, whilst some preliminary research has explored beetroot compounds in relation to cognitive function and cancer cell lines, these findings are early-stage and do not constitute evidence for therapeutic use.

It's important to note that NICE guidance (NG136 for hypertension in adults) does not recommend beetroot extract for any medical condition. Individuals with hypertension should follow evidence-based treatments including lifestyle modifications and prescribed medications as appropriate. Beetroot extract may complement, but should never replace, conventional medical treatment. If you are considering beetroot extract for a specific health condition, discuss this with your GP or registered dietitian. They can provide personalised advice considering your medical history, current medications, and overall dietary pattern. Whilst beetroot extract appears safe for most people as part of a balanced diet, it is not a medicine and should not be treated as such.

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