Beetroot

What it is

Beetroot (Beta vulgaris) earns its place in performance and cardiovascular briefs through its dietary nitrate content, which the body converts to nitric oxide, a signalling molecule central to blood-flow regulation. Its deep betalain colour is a secondary asset, doubling as a natural colourant in powders and gummies.

Forms and sourcing

Options run from whole beetroot powder, used at gram level, through juice concentrates to standardised high-nitrate extracts that state nitrate content per gram. For performance briefs the nitrate specification is the number that matters, and it varies enormously between grades; agronomy and processing both affect it. Our sourcing states nitrate content explicitly rather than relying on generic beetroot powder.

Benefits and evidence

Dietary nitrate is one of the better-evidenced ergogenic ingredients, with studies showing reduced oxygen cost of exercise and improved time-to-exhaustion at nitrate doses around 300–600 mg taken two to three hours before exercise. Cardiovascular research focuses on blood pressure at similar intakes. The evidence attaches to nitrate dose, not beetroot weight, which is why standardisation matters.

Typical dosage and formats

Typical briefs use 3–6 g of beetroot powder in pre-workout and greens blends, or a concentrated extract delivering a stated nitrate dose in capsules. Beetroot’s earthy flavour is significant at higher doses and shapes the flavour system; it performs well in powders, stick packs and gummies.

UK and EU regulatory position

Beetroot is a conventional food in the UK and EU with no novel food or dosage restrictions at supplement-typical levels. There are no authorised EFSA claims for beetroot or nitrate, and performance claims cannot be attributed to the ingredient on-pack; formulations often carry authorised claims through added vitamin B6, B12 or iron instead. Beetroot’s natural sugars and colour migration need handling in gummy and tablet formats, which our development process covers.