Products · 4 min read

Beetroot Powder Benefits: Does It Work Like Beet Juice?

Does beetroot powder have the same benefits as beet juice? What the research says about nitrate in powders, how to compare products, and when juice makes more sense.

Last updated October 9, 2026 • Reviewed by Dr. A. Reviewer, M.Sc. Nutrition • Based on peer-reviewed sources

Short answer: Powder can work only if it delivers enough nitrate; most trials used juice or concentrated shots.^{[Jones, 2014 3; Wylie et al., 2013 5]}

Key takeaways

✓Powder can work only if it delivers enough nitrate; most trials used juice or concentrated shots.^{[Jones, 2014 3; Wylie et al., 2013 5]}
✓Lab testing found nitrate content varies widely between beet powders, juices and shots.^{[Gallardo et al., 2019 9]}
✓Studies use roughly 300–800 mg of nitrate for blood pressure and exercise effects.^{[Kapil et al., 2015 2; Wylie et al., 2013 5]}

It comes down to nitrate

The benefits of beetroot come mainly from inorganic nitrate, which the body turns into nitric oxide.^{[Lundberg et al., 2008 6; Kapil et al., 2013 7]}

Drying and processing can change how much nitrate ends up in the final product, and labels rarely state it.^{[Gallardo et al., 2019 9]}

Powder vs juice

Most blood pressure and exercise trials gave participants beet juice with a measured nitrate dose.^{[Siervo et al., 2013 1; Jones, 2014 3]}

When nitrate is matched, the format matters less than the dose and timing.^{[Wylie et al., 2013 5]}

How to choose

Look for products that state milligrams of nitrate per serving, and time your dose 2–3 hours before exercise.^{[Gallardo et al., 2019 9; Wylie et al., 2013 5]}

Avoid antibacterial mouthwash around your dose — it blunts the conversion of nitrate.^{[Kapil et al., 2013 7]}

Educational information only — not medical advice. Talk to your clinician before changing your diet or medication.

References7 peer-reviewed sourcesShow all

1.Siervo M, et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818–826. View source
2.Kapil V, et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients. Hypertension. 2015;65(2):320–327. View source
3.Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44(Suppl 1):S35–S45. View source
5.Wylie LJ, et al. Beetroot juice and exercise: pharmacodynamic and dose-response relationships. J Appl Physiol. 2013;115(3):325–336. View source
6.Lundberg JO, Weitzberg E, Gladwin MT. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov. 2008;7(2):156–167. View source
7.Kapil V, et al. Physiological role for nitrate-reducing oral bacteria in blood pressure control. Free Radic Biol Med. 2013;55:93–100. View source
9.Gallardo EJ, Coggan AR. What's in your beet juice? Nitrate and nitrite content of beet juices, powders, and shots. Int J Sport Nutr Exerc Metab. 2019;29(4):345–349. View source

Claims marked [*] are awaiting a verified source.