Beetroot extract, derived from Beta vulgaris, has gained attention for its high dietary nitrate content and potential cardiovascular benefits. Available as powders, capsules, juices, and concentrated extracts, the best source depends on individual needs, preferences, and health goals. Whilst whole beetroot provides fibre and essential nutrients, standardised supplements offer consistent nitrate dosing for those seeking specific effects. This article examines natural food sources versus supplement forms, quality selection criteria, appropriate dosing, and important safety considerations to help you make an informed choice about beetroot extract supplementation.

What Is Beetroot Extract and Why Is It Used?

Beetroot extract is a concentrated form of the bioactive compounds found in beetroot (Beta vulgaris), a root vegetable that has been cultivated for centuries and is widely consumed across the UK. The extract is particularly valued for its high content of dietary nitrates, betalains (pigmented antioxidants), and other phytonutrients that may offer various health benefits.

The primary mechanism of interest relates to dietary nitrates, which the body converts to nitric oxide through a well-established biochemical pathway. Nitric oxide is a signalling molecule that promotes vasodilation—the widening of blood vessels—which may support cardiovascular function and improve blood flow. Research suggests beetroot extract typically produces modest effects on blood pressure (average reductions of a few mmHg in some studies), with considerable variability between individuals.

Beetroot extract is available in multiple forms, including powders, capsules, concentrated juices, and liquid extracts. Each form contains varying concentrations of the active compounds, with standardisation often based on nitrate content. Common reasons people use beetroot extract include:

• Supporting cardiovascular health and healthy blood pressure

• Enhancing exercise performance and endurance

• Providing antioxidant support through betalains

• Increasing dietary nitrate intake

It is important to note that beetroot extract is not a treatment for hypertension and is not included in NICE guidance for blood pressure management. While there is growing research interest in beetroot extract, it should not replace prescribed medications or medical advice. Individuals with existing health conditions should consult their GP before incorporating beetroot extract into their routine, particularly if they are taking medications for blood pressure or cardiovascular conditions.

Natural Food Sources vs Supplement Forms of Beetroot Extract

When considering the best source of beetroot extract, it is essential to understand the differences between consuming whole beetroot and taking concentrated supplements. Whole beetroot provides not only nitrates and betalains but also dietary fibre, folate, manganese, potassium, and vitamin C. The nitrate content in beetroot varies considerably depending on growing conditions, soil composition, and variety. A typical serving of beetroot (approximately 80g) may contain roughly 50-150mg of nitrates, though this can vary significantly.

Fresh beetroot can be consumed raw (grated in salads), roasted, boiled, or juiced. Cooking methods affect nitrate content differently—boiling can substantially reduce nitrates through leaching into cooking water, while roasting or steaming causes less reduction. Beetroot juice is particularly popular as it provides a concentrated source of nitrates. Many UK supermarkets now stock beetroot juice, often labelled as "beetroot shots" for convenience. However, whole beetroot and fresh juice also contain natural sugars, which may be a consideration for individuals monitoring their carbohydrate intake.

Supplement forms offer several advantages in terms of convenience and standardisation. Beetroot extract supplements are typically concentrated to provide more consistent doses of nitrates, though actual content varies between products. They are available as:

• Powdered extracts – can be mixed into water, smoothies, or other beverages

• Capsules or tablets – convenient for those who dislike the earthy taste of beetroot

• Concentrated juice shots – provide a middle ground between whole food and supplements

• Freeze-dried beetroot powder – may retain more of the whole food components

The choice between natural food sources and supplements often depends on individual preferences, dietary requirements, and specific health goals. For general nutritional benefits and dietary variety, consuming whole beetroot as part of a balanced diet is advisable. However, for those seeking specific, measurable doses of nitrates—such as athletes or individuals following research-based protocols—standardised supplements that clearly state nitrate content per serving may be more appropriate. There is no official guidance suggesting one form is categorically superior to another; both can contribute to dietary nitrate intake when used appropriately.

How to Choose a Quality Beetroot Extract Supplement

Selecting a quality beetroot extract supplement requires careful consideration of several factors to ensure safety, efficacy, and value. In the UK, food supplements are regulated under food law, with oversight from the Food Standards Agency (FSA) and local Trading Standards offices. The Medicines and Healthcare products Regulatory Agency (MHRA) would only become involved if a product makes medicinal claims or contains medicinal ingredients.

Key factors to consider when choosing a beetroot extract supplement include:

• Standardisation of nitrate content – Look for products that clearly state the nitrate content per serving, typically expressed in milligrams. Research studies often use doses ranging from 300–500mg of nitrates, equivalent to approximately 500ml of beetroot juice. Products that specify nitrate content allow for more consistent dosing.

• Third-party testing and certification – Reputable manufacturers often have their products tested by independent laboratories to verify purity, potency, and absence of contaminants. For athletes, Informed Sport certification is particularly important to minimise the risk of contamination with prohibited substances. Look also for food safety standards such as HACCP, BRCGS, or ISO 22000 compliance.

• Minimal additives and fillers – Quality supplements should contain primarily beetroot extract with minimal unnecessary excipients. Check the ingredients list for artificial colours, excessive fillers, or allergens that may be of concern.

• Form and bioavailability – Consider whether the product uses whole beetroot powder, concentrated extract, or freeze-dried beetroot. Some products combine beetroot with other ingredients purported to enhance nitric oxide production, though the evidence for synergistic effects varies.

• Transparent labelling – Reputable manufacturers provide clear information about sourcing, processing methods, and recommended usage. Be aware that under the CAP Code and GB Nutrition and Health Claims Register, supplements cannot make claims to treat, cure or prevent diseases such as hypertension.

• Organic certification – Whilst not essential, organic beetroot may have lower pesticide residues, which some consumers prefer.

It is worth noting that price does not always correlate with quality. Comparing the cost per serving and nitrate content can help identify products that offer good value. Consulting with a pharmacist or registered dietitian can provide additional guidance, particularly for individuals with specific health conditions or those taking multiple supplements.

Recommended Dosage and How to Take Beetroot Extract

There is no official UK guidance on the optimal dosage of beetroot extract, as it is classified as a food supplement rather than a medicine. However, research studies and clinical trials provide useful reference points for effective dosing, particularly regarding nitrate content.

Typical dosing recommendations based on research evidence:

• For cardiovascular support: Studies examining blood pressure effects have used doses providing approximately 300–500mg of dietary nitrates daily, often equivalent to 500ml of beetroot juice or a corresponding amount of concentrated extract.

• For exercise performance: Athletes often consume beetroot extract providing 300–600mg of nitrates approximately 2–3 hours before exercise, as this timing corresponds with peak nitric oxide production. Some research suggests that chronic supplementation (daily use for several days) may be more effective than acute single doses.

• General supplementation: Many commercial products recommend 500mg–2g of beetroot extract powder daily, though the actual nitrate content varies significantly between products. It's important to distinguish between milligrams of beetroot extract and milligrams of nitrate, which are not equivalent.

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. Long-term, high-dose nitrate supplementation may exceed this ADI, though short-term use at research doses is generally considered acceptable for healthy adults.

Practical considerations for taking beetroot extract:

Beetroot extract can be taken with or without food, though taking with a light meal may reduce any potential gastrointestinal discomfort. When using powdered forms, mixing with water or adding to smoothies is common practice. The distinctive earthy taste can be masked by combining with fruit juices or other flavourings, though this adds additional sugars.

For those using beetroot extract to support exercise performance, timing is important. Consuming the supplement 2–3 hours before activity allows for optimal conversion of nitrates to nitric oxide. However, individual responses vary, and some experimentation may be needed to determine the most effective timing.

Important points regarding usage:

• Start with lower doses to assess tolerance, particularly regarding gastrointestinal effects

• Maintain consistent daily timing if using for cardiovascular support

• Be aware that beetroot extract will cause harmless red or pink discolouration of urine and stools (beeturia)

• Avoid using antibacterial mouthwash for approximately 2 hours before and 1 hour after taking beetroot extract, as oral bacteria are essential for converting nitrates to nitrites

• Beetroot extract supplements are not recommended for children; adolescents should seek professional advice

Individuals should not exceed the manufacturer's recommended dose without professional guidance. Pregnant or breastfeeding women should consult their GP or midwife before using beetroot extract supplements, as there is limited safety data for these populations.

Potential Side Effects and Safety Considerations

Beetroot extract is generally well tolerated when used appropriately, as it is derived from a commonly consumed food. However, as with any supplement, there are potential side effects and safety considerations that users should be aware of before incorporating it into their routine.

Common and generally harmless effects:

• Beeturia – A common effect is red or pink discolouration of urine and stools, which occurs in a variable percentage of the population. This is harmless and results from the excretion of betalain pigments. It is more noticeable in individuals with iron deficiency or low stomach acid. If you are unsure whether discolouration is due to beetroot or could be blood, consult your GP.

• Gastrointestinal symptoms – Some individuals experience mild stomach upset, bloating, or diarrhoea, particularly when first starting supplementation or when taking higher doses. These effects are usually temporary and can be minimised by taking the supplement with food or reducing the dose.

More significant considerations:

• Blood pressure effects – Beetroot extract may lower blood pressure due to its nitrate content and subsequent nitric oxide production. Whilst this may be beneficial for some individuals, those already taking medications should exercise caution. There is a risk of additive hypotension (low blood pressure) when combined with antihypertensives, PDE-5 inhibitors (e.g., sildenafil), organic nitrates, or soluble guanylate cyclase stimulators (e.g., riociguat). It is essential to consult your GP before using beetroot extract if you take any of these medications.

• Kidney considerations – Beetroot is high in oxalates, compounds that can contribute to kidney stone formation in susceptible individuals. Those with a history of calcium oxalate kidney stones should discuss beetroot extract use with their healthcare provider. Additionally, beetroot and its juice can be high in potassium; patients with chronic kidney disease or on potassium-restricted diets should take care.

• Blood sugar considerations – Whole beetroot contains natural sugars, though concentrated extracts vary in sugar content. Individuals with diabetes should monitor blood glucose levels when introducing beetroot extract and choose low-sugar or sugar-free formulations.

• Not recommended for infants – Beetroot extract supplements should not be given to infants due to nitrate/methaemoglobinaemia concerns. Seek professional advice before giving to children.

When to seek medical advice:

Contact your GP if you experience persistent gastrointestinal symptoms, unexplained dizziness, or any concerning symptoms after starting beetroot extract. Individuals with existing cardiovascular conditions, kidney disease, or those scheduled for surgery should discuss supplementation with their healthcare provider beforehand. Beetroot extract should not replace prescribed medications or medical treatment.

If you suspect you have experienced a side effect from a beetroot extract supplement, you can report it through the MHRA Yellow Card Scheme (yellowcard.mhra.gov.uk). As with all supplements, quality varies between products, and purchasing from reputable sources helps minimise the risk of contamination or mislabelling.

Frequently Asked Questions