Beetroot
Beetroot supplements in capsules, tablets and powders, from concentrated extracts to plain dried root. We explain how the forms differ, what nitrate content actually means and how to fit beetroot into your day.Read more →
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Beetroot extract, dried root and juice concentrate compared
Beetroot is the deep red root vegetable Beta vulgaris, the same one sold fresh at the greengrocer. In a supplement it arrives dried, concentrated or milled, so you get the root without the earthy taste or the stained chopping board. The reason most people buy it is dietary nitrate. Your body converts nitrate into nitric oxide, a molecule that helps blood vessels widen. That is why beetroot first became popular with cyclists, runners and rowers.
We should be honest about the evidence. The European food safety authority (EFSA) has approved no health claim for beetroot, so you will not find a promise on this page. Research on nitrate, blood pressure and endurance exists, but results differ between people and between doses. What we can compare properly is the products, and here the gaps are wider than in most of our herbs and plants range.
Three products sit behind the same word on the label
- Dried beetroot root: the whole root, dried and milled. Labels show big numbers such as 1,300 mg because nothing has been concentrated away.
- Extract with a ratio: a 4:1 extract means four grams of root became one gram of powder. A 20:1 is stronger again, so 500 mg can stand for 10 g of root.
- Juice concentrate and shots: usually the only form that states nitrate per serving, often in mmol. If a fixed nitrate dose matters to you, this is the clearest option.
A phrase like "equivalent to 3,500 mg" describes the raw material used, not the nitrate you swallow. Once you know that, comparing two bottles becomes much easier.
How we choose beetroot at BONO
We judge three things: the form, the dosage and whether a combination makes sense. We prefer products that state the extract ratio or the nitrate content, because a bare milligram figure says little. So we keep plain dried root for daily use and standardised concentrates for training days. We leave out blends where beetroot sits at the end of a long ingredient list, mainly for colour. We buy directly from the brands, so what arrives is authentic, and our compliance team checks every label before it goes live. Read how we select brands and products.
Who beetroot suits, and what to expect
Beetroot fits people who train and want a simple plant based addition, and people who like the vegetable but rarely cook it. Capsules are the easy daily option. Powder gives you flexibility and stirs into a shake or juice. Athletes usually take their dose two to three hours before effort, because nitrate in the blood peaks in that window. For everyday use, give it two to three weeks of consistent intake before you judge anything.
Beetroot is also a common partner for supplements with L-citrulline, since both are used with nitric oxide in mind. Taking them together does not double anything, so choose one starting point and keep it steady.
Two practical notes. Pink or red urine after beetroot is harmless and comes from the pigment, not from anything going wrong. And if you take blood pressure medication, are prone to kidney stones, or are pregnant or breastfeeding, speak to your doctor before you start, because beetroot is high in nitrate and natural oxalates. Beyond that it behaves like the food it is, which is also why you will see it beside drinks and gels in our range for endurance sport.
Frequently asked questions
It is the root of Beta vulgaris, the ordinary red beetroot, processed so you can take it without cooking. Manufacturers dry and mill the root into powder, concentrate it into an extract, or press and reduce the juice. Capsules and tablets hold a fixed amount, powders let you adjust the serving. The main reason people choose it is the naturally high nitrate content of the root, plus the fact that a capsule has no earthy taste.
Mostly convenience and consistency. Fresh beetroot needs cooking, stains everything and varies in nitrate content from batch to batch. A capsule or a concentrate gives you the same serving every day without preparation. We should add the honest part: EFSA has approved no health claim for beetroot, so no supplement may promise you a result. Beetroot is a nitrate rich food in a practical format, and that is how we present it.
It depends on whether you want daily routine or a measured dose before training.
| Form | What it is | Suits |
|---|---|---|
| Capsules | Dried root or extract | Daily use, no taste |
| Tablets | Pressed root powder | Simple, often lower cost |
| Powder | Milled root, loose | Shakes, flexible servings |
| Juice concentrate | Reduced juice | Stated nitrate per serving |
Choose concentrate if a known nitrate amount matters, capsules if consistency matters more.
Not on its own. With plain dried root, 1,300 mg is simply 1,300 mg of milled vegetable. With an extract, the ratio decides: a 20:1 extract at 500 mg was made from around 10 g of root. Wording such as "equivalent to 3,500 mg beetroot juice" refers to the starting material, not to what reaches you. Look for the ratio or, better, a declared nitrate content per serving.
For training, most people take their dose two to three hours before the session, because nitrate levels in the blood rise and peak within that window. For general daily use, timing matters far less than regularity, so pick a fixed moment such as breakfast. Powders and concentrates are easy to combine with pre-workout products, though beetroot itself contains no caffeine.
That is beeturia, and it is harmless. The betalain pigment that gives beetroot its colour is not fully broken down by everyone, so some of it leaves the body in urine or stools. It says nothing about whether the product works. It usually appears within a day of your first servings and fades once you stop. If the colour worries you, reduce the serving and see whether it settles.
Speak to your doctor first if you take blood pressure or nitrate based heart medication, since beetroot adds a meaningful nitrate load. The same applies if you are prone to kidney stones, because beetroot contains natural oxalates, and if you manage blood sugar. Pregnant and breastfeeding women should also check before use. Beetroot is fibre rich, so a large first serving can cause wind or a full stomach. Start low and build up.
Nitrate has an official reference value, which helps put beetroot in context alongside vegetables like rocket and spinach.
| Reference | Value |
|---|---|
| ADI for nitrate | 3.7 mg per kg body weight per day |
| Adult of 60 kg | about 222 mg nitrate per day |
| Adult of 80 kg | about 296 mg nitrate per day |
Source: EFSA
These are population reference values, not personal dosage advice.
They are not automatically equivalent. Most sports research used juice or concentrate with a stated nitrate dose, often several mmol per serving. Many capsules of dried root deliver far less nitrate than that, and few labels declare the amount at all. So if you are copying a study protocol, a standardised concentrate is the honest match. If you want beetroot as a steady part of your diet without the taste, capsules do that job well and cost less per day.
