How Much Beetroot Powder Per Day

With more consumers looking to take advantage of beetroot and its positive impacts, concentrated forms such as beetroot powder have been created by a variety of supplement brands.

Beetroot has been widely researched for its numerous health benefits, including lowering blood pressure, improving exercise performance, and boosting cardiovascular health.

Beetroot powder is a product of dehydrated beets that are then ground down into a fine powder that can be mixed into foods and beverages. Beetroot powder makes it easier to get a concentrated dose of beets without having to eat a large volume of these earthy root vegetables.

However, with the rise of beetroot powder comes many questions from consumers about how much beetroot powder per day should be consumed to get these benefits.

Below we will discuss the different recommended doses of beetroot powder for various uses including improving blood pressure, during bodybuilding, exercise, and when used as a pre-workout supplement, as well as for general improvements in cardiovascular health.

Beetroot Powder Dosage For Blood Pressure

Beetroot can be used as a natural blood pressure-lowering agent. It acts as a vasodilator that increases blood flow and circulation throughout the body. However, for those looking to use beetroot powder for blood pressure, the recommendations are not so clear.

In fact, there is currently no optimal beetroot powder dosage per day recommended for blood pressure however, most studies suggest anywhere from 250-500mg per day. Dosing recommendations are the same for both men and women. (Source) 

Beetroot powder can interact with some medication therefore you should always consult your doctor or healthcare provider before taking beetroot powder for blood pressure.

Beetroot Powder Dosage Bodybuilding, Exercise, And Pre-Workout

While beetroot itself won’t cause a dramatic increase in muscle size for those who practice bodybuilding, it can provide a surprising impact many bodybuilding might find beneficial.

We already know that beets can help to reduce blood pressure by acting as a vasodilator. This benefit not only impacts those who have high blood pressure but can also be harnessed to help with other aspects of health and lifestyle such as exercise.

The dilation in blood vessels from beets allows more blood to flow to the muscle tissue. This can help to boost physical performance and stamina during exercise, specifically high-intensity exercises. (Source)

Improved performance equals improved results. Those looking to build muscle quickly can use beetroot powder to help fuel them for harder workouts and better gains.

These effects can be attributed to inorganic nitrate found in high levels in beets. These nitrates increase nitric oxide (NO) concentration in the blood which promotes improved blood circulation.

NO may also help to increase phosphocreatine resynthesis in the muscles, which increases energy levels for muscle contraction during exercise and improves muscle power; however, the exact mechanism of action is still unclear and further research is still needed on this. (Source)(Source)(Source)

With these benefits in mind, beetroot powder can be used as a pre-workout supplement to boost exercise performance and benefit those who are practicing bodybuilders or average gym-goers. 

Regardless of how you plan to use beetroot powder, the dosage still remains unclear however, similar to reductions in blood pressure ranges from 250-500mg appear to be safe and effective.

Some supplement companies recommend doses as large as 3,500 to 7,000mg which are also considered safe levels; however, those who take medication for blood pressure or who are prone to kidney stones should use caution.

Beetroot is high in oxalates which can contribute to the formation of kidney stones. Always speak to your doctor or healthcare provider before adding a beetroot powder supplement to your routine, especially if you are taking any medications for a chronic condition as beetroot may interact with certain medications.

Additionally, beetroot will likely alter the color of your urine and bowel movements to a dark red color which can be unnerving for some.

When using beetroot powder as a pre-workout it’s important to time it correctly to get the most benefit. Plan to take beetroot powder within 1-2 hours of your workout to take advantage of the boost in energy and performance.

Beetroot Powder Dosage For Cardiovascular Health

Beetroot powder can be a great dietary supplement for those looking to improve their cardiovascular health. Aside from beetroots’ blood pressure-lowering effects, beetroot powder is also a great source of dietary fiber.

Beetroot powder contains a mixture of both soluble and insoluble fibers which help to promote gut health and healthy cholesterol levels.

Additionally, beetroot is rich in potassium which new studies suggest can help to prevent hardening of the arteries which can lead to atherosclerosis and elevated blood pressure levels. Potassium is also essential for triggering muscle contraction of the heart to pump blood throughout the body. Low levels of potassium are linked to an increased risk of heart disease and stroke. (Source)(Source)

Just like when used for exercise performance and blood pressure, there is no recommended dosage of beetroot powder that has been identified by adequate research.

With that said, If you are wondering how many mg of beetroot per day, doses from 250-500 mg are considered effective but can go up to 7,000mg and be considered safe for most healthy adults.

If you are looking to improve your cardiovascular health with beetroot powder, it’s important to also consider other lifestyle factors. Beetroot powder should not be used to replace healthy diet and exercise habits but rather to enhance the benefits.

Be sure to get clearance from your doctor or healthcare provider before taking beetroot powder for cardiovascular health, especially if you have a present heart condition.

Choosing Beetroot Supplements

Now that we have an idea of how much beetroot powder per day we should strive for when taking beetroot powder supplements, it’s time to talk about choosing the right beetroot supplement.

Like any dietary supplement, there are what seem like unlimited options. With so many different brands of beetroot powder available, it can be overwhelming to sift through them all to find the best one.

The first thing you want to do is make sure the beetroot powder you choose is made by a reputable brand and contains a good dose of beetroot.

You also want to find supplements that provide ingredient transparency and avoid the use of proprietary blends, such as Human Tonik’s Red Tonik powder.

Red Tonik contains 4,000mg of beetroot along with a variety of superfoods and berries that support heart health and provide a hearty dose of antioxidants.

To get the best results, take beetroot powder consistently. Plan to take it at the same time each day, or prior to each workout within 1-2 hours of exercise to get the best results.

If you have been thinking about trying beetroot powder or are interested in the wonderful benefits it can provide you, there is no time like the present! Your body will thank you for it.