Is beetroot extract as good as beetroot juice? This question matters to anyone considering beetroot supplementation for cardiovascular health or exercise performance. Both forms derive from the same vegetable (Beta vulgaris) and provide dietary nitrate, which the body converts to nitric oxide—a compound that supports blood vessel function. However, they differ significantly in processing, nutrient content, and convenience. Beetroot juice offers a whole-food approach with vitamins, minerals, and hydration, whilst beetroot extract provides concentrated bioactive compounds in a portable, shelf-stable format. Understanding these differences helps you choose the most suitable option for your health goals and lifestyle.

What Is Beetroot Extract and How Does It Differ from Beetroot Juice?

Beetroot extract and beetroot juice are both derived from the same vegetable (Beta vulgaris), yet they differ significantly in their processing, concentration, and composition. Beetroot juice is produced by mechanically pressing or blending fresh beetroots, resulting in a liquid that retains most of the vegetable's natural water content, vitamins, minerals, and phytonutrients. Most commercial juices are pasteurised and filtered, which reduces fibre content significantly.

Beetroot extract, by contrast, is a concentrated form created through various extraction methods, including freeze-drying, spray-drying, or solvent extraction. The process removes much of the water content, yielding a powder or capsule that contains concentrated amounts of specific compounds, particularly nitrates and betalains. This concentrated format allows for supplementation without the volume or taste associated with juice.

The key distinction lies in concentration and convenience. A typical serving of concentrated beetroot juice shots (60-80ml) may contain approximately 300-400mg of dietary nitrate, while regular beetroot juice (200-250ml) typically contains lower, more variable amounts. Beetroot extract capsules (typically 500mg) generally contain around 25-40mg nitrate per capsule, meaning multiple capsules are usually needed to match the nitrate content of concentrated juice shots. The nitrate content varies widely between products, so checking labelled nitrate content per serving is advisable.

From a practical standpoint, beetroot juice offers a whole-food approach with additional hydration, whilst beetroot extract provides a shelf-stable, portable option. Both forms have been studied for their potential cardiovascular and performance-enhancing effects, though the clinical evidence base varies between the two preparations.

Nutritional Content: Beetroot Extract vs Beetroot Juice

The nutritional profiles of beetroot extract and beetroot juice differ substantially due to processing methods. Fresh beetroot juice retains a broad spectrum of nutrients naturally present in the whole vegetable. A 200ml serving typically provides:

• Approximately 80-90 kcal

• 18-20g carbohydrates (including natural sugars)

• Less than 1g dietary fibre (most fibre is removed during juicing)

• Folate (approximately 80-100µg)

• Vitamin C (5-8mg, reduced in pasteurised products)

• Potassium (400-500mg)

• Magnesium (25-30mg)

• Iron (0.5-1mg)

• Dietary nitrate (content varies widely; typically 100-250mg in regular juice, higher in concentrated shots)

• Betalains (red pigments with antioxidant properties)

Beetroot extract, particularly in powdered or encapsulated forms, undergoes concentration and sometimes standardisation. The extraction process prioritises specific bioactive compounds, most notably inorganic nitrate (NO₃⁻), which is converted to nitric oxide in the body. A typical 500mg capsule may contain:

• 5-8% nitrate content (equivalent to 25-40mg nitrate per capsule, though products vary considerably)

• Concentrated betalains

• Minimal to no dietary fibre

• Reduced water-soluble vitamins

• Negligible caloric content

• Variable mineral content depending on extraction method

The concentration process inevitably results in some nutrient loss, particularly heat-sensitive compounds. However, some manufacturers standardise extracts to ensure consistent levels of key compounds like nitrates. Beetroot juice provides a more complete nutritional package, including micronutrients and phytonutrients, whilst extract offers targeted delivery of specific bioactive compounds in a concentrated, calorie-controlled format.

It's worth noting that the European Food Safety Authority (EFSA) has established an Acceptable Daily Intake (ADI) for nitrate of 3.7mg per kg of body weight per day. Some beetroot products, particularly concentrated ones, may provide nitrate amounts that approach this limit.

Health Benefits and Clinical Evidence for Both Forms

Both beetroot juice and beetroot extract have been investigated for their potential health benefits, primarily related to their nitrate content and subsequent nitric oxide production. The majority of clinical research has focused on beetroot juice, establishing a more robust evidence base for this form.

Cardiovascular effects represent the most extensively studied area. Multiple randomised controlled trials have demonstrated that beetroot juice consumption can produce modest reductions in blood pressure, particularly in individuals with hypertension. A meta-analysis published in the Journal of Nutrition found that beetroot juice supplementation reduced systolic blood pressure by approximately 4-5 mmHg, though most studies examined short-term effects rather than sustained reductions. The mechanism involves conversion of dietary nitrate to nitrite by oral bacteria, followed by reduction to nitric oxide, which promotes vasodilation and improved endothelial function.

Exercise performance has also been investigated, with evidence suggesting that beetroot juice may enhance exercise tolerance and reduce oxygen consumption during submaximal exercise. Studies in recreational and elite athletes have shown improvements in time-to-exhaustion and time-trial performance, though effects appear more pronounced in recreational athletes and during shorter-duration, high-intensity activities.

Regarding beetroot extract, the clinical evidence base is more limited but growing. Several studies using standardised beetroot powder or capsules have reported similar blood pressure reductions and exercise performance benefits to those observed with juice when matched for nitrate content. However, the variability in extract formulations, standardisation methods, and dosing makes direct comparisons challenging.

Important considerations: There is no official link established between beetroot supplementation and prevention of specific diseases. The evidence supports modest physiological effects rather than therapeutic claims. NICE guidance does not recommend beetroot products for hypertension management. Individuals taking nitrate-containing medications (such as glyceryl trinitrate), antihypertensives, or medications for erectile dysfunction should consult their GP before using beetroot products, as interactions may occur. In the UK, beetroot extract is regulated as a food supplement under food law by the Food Standards Agency and Trading Standards, not as a medicine.

Absorption, Bioavailability and Effectiveness Compared

The bioavailability and physiological effectiveness of beetroot products depend on several factors, including the form consumed, individual variation in oral and gut microbiota, and timing of consumption.

Nitrate absorption and conversion follows a well-characterised pathway. Dietary nitrate is rapidly absorbed in the upper gastrointestinal tract, with peak plasma nitrate concentrations occurring 1-3 hours post-consumption. Approximately 25% of circulating nitrate is actively taken up by salivary glands and secreted in saliva, where commensal bacteria on the tongue reduce it to nitrite. Upon swallowing, nitrite is further reduced to nitric oxide in the acidic stomach environment and throughout the circulation, particularly in areas of low oxygen tension.

Both beetroot juice and extract deliver bioavailable nitrate, but several factors influence their relative effectiveness:

• Concentration and dosing: Beetroot extract allows for standardised nitrate delivery in some products, whilst juice concentration varies depending on beetroot variety, growing conditions, and processing. However, the liquid matrix of juice may facilitate faster gastric emptying and absorption.

• Co-factors and synergistic compounds: Beetroot juice contains vitamin C, polyphenols, and other phytonutrients that may enhance nitric oxide bioavailability and provide additional antioxidant protection. These compounds are often reduced or absent in highly processed extracts.

• Individual variation: The oral microbiome plays a critical role in nitrate-to-nitrite conversion. Use of antibacterial mouthwash can significantly impair this process for several hours, reducing the effectiveness of both juice and extract. Additionally, gastric pH, gut microbiota composition, and individual metabolic differences affect bioavailability.

Clinical studies comparing juice and extract directly are limited. Available evidence suggests that when matched for nitrate content, both forms produce similar increases in plasma nitrate and nitrite levels, as well as comparable blood pressure reductions. Research in the European Journal of Nutrition found equivalent effects on endothelial function between beetroot juice and a standardised beetroot powder when nitrate doses were matched.

For optimal effectiveness, both forms are typically consumed approximately 2-3 hours before exercise when used for performance enhancement. Avoiding antibacterial mouthwash around the time of consumption is advisable to maintain the oral bacteria necessary for nitrate-to-nitrite conversion.

Which Form Is Best for Your Health Goals?

Selecting between beetroot extract and beetroot juice depends on individual health objectives, lifestyle factors, and practical considerations. Neither form is universally superior; rather, each offers distinct advantages for different circumstances.

Choose beetroot juice if you:

• Prefer whole-food nutrition with a more complete nutrient profile including vitamins and minerals

• Want additional hydration as part of your supplementation

• Are comfortable with the earthy taste and willing to consume the necessary volume daily

• Seek a less processed option with naturally occurring co-factors and phytonutrients

• Have no concerns about natural sugar content (approximately 18-20g per 200ml serving)

• Can accommodate refrigeration and shorter shelf-life

Choose beetroot extract if you:

• Require convenient, portable supplementation without refrigeration

• Prefer standardised dosing (in products with stated nitrate content)

• Find the taste of beetroot juice unpalatable

• Need to limit caloric or sugar intake (relevant for individuals managing diabetes or weight)

• Travel frequently and require shelf-stable supplementation

• Want to avoid the potential for beeturia (red-coloured urine) that can occur with either form, but may be more noticeable with larger volumes of liquid

Clinical considerations: For cardiovascular support, NICE guidance (NG136) does not specifically recommend beetroot supplementation for hypertension management. Lifestyle modifications (reduced sodium intake, increased physical activity, weight management) and, where appropriate, antihypertensive medications remain the evidence-based approach. Beetroot products should not replace prescribed treatments.

For individuals with diabetes, beetroot juice's natural sugar content warrants consideration, though the glycaemic load is moderate. Extract may be preferable in this context. Those with kidney disease should consult their GP before using beetroot products, as the high potassium content (particularly in juice) may be contraindicated. People with recurrent calcium oxalate kidney stones should note that beetroot is high in oxalates.

Safety advice: Both forms are generally well-tolerated. Common side effects include beeturia and, rarely, gastrointestinal discomfort. If you experience persistent symptoms, dizziness, or significant blood pressure changes, contact your GP and consider reporting via the Yellow Card scheme (yellowcard.mhra.gov.uk). Individuals taking medications for hypertension, angina or erectile dysfunction should seek medical advice before supplementation, as additive effects on blood pressure may occur. Those taking potassium-sparing medicines should also consult their GP.

Ultimately, consistency of use matters more than the specific form chosen. Select the option you are most likely to incorporate into your daily routine, ensuring you follow product directions and do not exceed recommended serving sizes.

Frequently Asked Questions