beetroot powder

How Much Beetroot Powder Can I Take Per Day?

If you’re using beetroot powder and wondering, “How much beetroot powder can I take per day?”, then you’ve come to the right place. Beetroot powder is a bright pink or red ground powder made from dried beets. And it can be mixed with water to form a juice or added to smoothies, baked goods, or food sauces.

Beetroot powder has many benefits for the body, like an energy boost, improved vascular function, and lowering blood pressure. To ensure it’s not taken in excess, one should take just a few tablespoons (about 5 -10g) per day to fully optimize the nutrients. It’s crucial that you control the amount of beetroot taken daily to prevent beet poisoning.

That said, beetroot is a superfood packed with lots of essential nutrients for the body. These include natural nitrates, fiber, vitamin C, calcium, and potassium.

Nutritional Value Of Beetroot Powder

A teaspoon of beetroot powder contains about 15-20 calories. And it comprises about 4 grams of carbohydrates, 1 gram of protein, and some sodium, potassium, magnesium, and vitamin C. 

Beetroot powder does not contain any fat. But it does have oxalates and nitrates, which can be harmful to the body in specific quantities.

Benefits Of Beetroot Powder

Beetroot powder is a hassle-free way to take advantage of the health benefits of this superfood. The powder retains all the nutrients and fiber that the actual vegetable offers without consuming a truckload of large vegetables. 

Beetroot powder is becoming popular for its effect as a health-boosting supplement. Fitness enthusiasts have been known to incorporate beetroot juice in their pre-workout regimen to boost their energy. These are the primary payoffs associated with taking beet powder.

Improved Heart Health And Blood Pressure

The nitrates present in beet juice help lower blood pressure for those who suffer from hypertension. Due to dilated blood vessels, blood doesn’t cause much pressure on the walls. Reducing your blood pressure could prevent the chance of a cardiac arrest, stroke, or aneurysm.

Improved Brain Health

Taking beetroot powder increases blood flow through the body. This allows nutrients and oxygen to be properly transported to the brain leading to improved overall brain health.


Reduced Inflammation And Improved Blood Flow

Due to the presence of nitrates in beetroot, there is improved blood flow in the body. When in the body, nitrates are modified and become nitric oxide. Nitric oxide functions as a vasodilator, causing the blood vessels to expand. This increases the blood flow through the body and improved vascular function.

Lower Blood Sugar Levels

Studies show that drinking beet juice may help people with high sugar levels to maintain lower sugar levels. Drinking beetroot powder may be beneficial to people who are obese. It may improve their insulin uptake and regulate their blood sugar levels.

Increase In Athletic Endurance 

Beetroot powder can be used as a pre-workout supplement. It helps in increasing energy, muscle power, and fortitude. This is due to increased oxygen coursing through the body.

Helps In Weight Loss

Due to the restricted number of calories, taking beetroot powder can help lose weight. It provides the needed nutrients while maximizing energy in the body and giving you a boost during exercise. These factors improve your chances of losing weight.

Increase In Energy

While taking beet powder doesn’t have a lot of calories, the nutrients packed in them like nitrates, iron, and calcium help the body to optimize energy better. The nitrates cause blood vessels to dilate, causing improved blood flow. 

Iron helps the blood store more oxygen, allowing for better oxygenation. Calcium is an essential factor in producing energy currency in the cell, ATP. Therefore, more energy would be released to be used by the body. 

How Much Beetroot Powder Should You Consume Per Day?

It is recommended that you take two to three teaspoons of beetroot powder per day. While you can add beetroot powder to your smoothies or sauces, the most effective way to take it is to mix it in water and drink. Subject to your needs, you can opt to take it about two or three times a day.

When Should You Take Beetroot Powder?

Athletes and fitness enthusiasts add beetroot powder to their pre-workout regimen. It is essential to take your juice about 30 to 45 mins before a workout session. This gives the body sufficient time to absorb the nitrates. 

red powder

Negative Effect Of Taking Too Much Beetroot Powder

Formation Of Kidney Stones

Oxalates present in beets act as anti-nutrients and bind to calcium. The presence of this nutrient in the body at a high concentration level poses a risk of calcium oxalate stone formation. Beets rich in oxalates may also increase your chances of having gout. Gout is a form of inflammatory arthritis formed by the deposition of uric acid crystals around the joints.

Gastrointestinal Discomfort

Excessive beetroot powder intake causes digestive discomfort. It could come in the form of gas, diarrhea, or belching. This is due to fermentable carbohydrates present in beetroot. And is detrimental to those with abdominal issues.

How To Take Beetroot Powder

Beetroot powder can be consumed in different forms.

  • It could be added to a glass of water and drank as juice.
  • Beetroot powder could be added to your favorite fruits to make a smoothie.

People Who Shouldn’t Take Beetroot Powder

  • People with low blood pressure
  • People who have kidney stones
  • People suffering from diabetes

Bottom Line

Beetroot powder can be a welcome alternative to eating beets. One teaspoon contains the same amount of nutrients as a cup of beets. It can be taken on the go or incorporated into your pre-workout regimen. However, people prone to kidney stones and gastrointestinal issues should limit their beetroot intake or forgo it entirely.

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