Beet Root Extract: Benefits, Dosage, Side Effects & Science

What Is Beet Root Extract?

Beet root extract is a concentrated form of beets (Beta vulgaris) designed to deliver high levels of inorganic nitrate (NO₃⁻). Unlike basic beet powder (which is simply dehydrated ground beets), extracts are often standardized to contain a specific percentage of nitrates (commonly 1.5%–3%).

How It Works (Mechanism of Action)

The body converts dietary nitrate into nitrite and then into nitric oxide (NO), a potent signaling molecule that relaxes blood vessels (vasodilation). This improves blood flow, lowers the oxygen cost of exercise (making muscles more efficient), and reduces resting blood pressure.

Key Benefits & Effects

• Endurance Performance: A 2025 umbrella review found that beetroot supplementation significantly improves muscular endurance and lactate tolerance in healthy adults.
• Blood Pressure: Regular intake (approx. 200–800 mg nitrate daily) consistently lowers systolic blood pressure by ~3–5 mmHg in hypertensive and older adults, effectively mimicking the salt-protection effects of a vegetable-rich diet.
• Strength & Power: While traditionally viewed as an endurance aid, newer data suggests it may also enhance muscular strength and explosive power (rate of force development) in resistance-trained men.
• Recovery: Co-supplementation with citrulline has been shown to improve recovery markers (cortisol ratios) and lactate clearance better than beetroot alone.

Note on Variability: "Beet powder" and "Beet extract" are not the same. Analyses have shown a 50-fold difference in nitrate content between products. Always check the label for a "standardized" nitrate amount (e.g., "Standardized to 3% Nitrates") to ensure you are getting an effective dose.

Effective Dosage

Minimum Effective Dose

• ~250 mg nitrate (~8 g of a 3% extract). This is the baseline entry point for seeing minor improvements in blood flow and endurance.

Optimal Dose for Performance

• 400–600 mg nitrate taken 2–3 hours before exercise. This dose range yields the most consistent results for time-to-exhaustion and time-trial performance.
• Volume check: For a non-standardized beet powder (average ~1.5% nitrate), this requires consuming ~30–40 g (approx. 3–4 tbsp), which can be difficult on the stomach. Standardized extracts are preferred for this reason.

Synergistic Ingredients

• L-Citrulline: Recent trials in rowers suggest that adding citrulline to beetroot can further enhance lactate clearance and peak power compared to beetroot alone.
• Creatine Monohydrate: Stacks well for athletes needing both explosive power (creatine) and intra-workout endurance/blood flow (beetroot).
• Vitamin C: May help preserve nitric oxide bioavailability by preventing its degradation.

Safety, Side Effects & Contraindications

• Kidney Stones (Oxalates): Beets are extremely high in oxalates. Individuals with a history of calcium-oxalate kidney stones should avoid concentrated beet products or consult a doctor, as extracts concentrate these compounds.
• Low Blood Pressure: Because it effectively lowers BP, those with naturally low blood pressure (hypotension) or those on BP medication should monitor their levels carefully to avoid dizziness.
• Beeturia: A harmless side effect where urine or stool turns pink/red. It occurs in 10–14% of the population and is due to the betalain pigments.
• Digestive Upset: High doses (especially of the raw powder rather than juice/extract) can cause bloating or GI distress due to fiber and FODMAPs.