What is beetroot?

Beetroot (Beta vulgaris) is a root vegetable with a long history of culinary and traditional use. It has been cultivated across Europe and the Mediterranean since ancient times.

Its deep red colour comes from pigments called betalains. These compounds contribute to beetroot’s rich phytonutrient profile.

In recent decades, beetroot has attracted scientific interest, particularly for sports nutrition and cardiovascular health. Its naturally high nitrate content is thought to contribute to many of its physiological effects.

You can enjoy beetroot fresh or choose concentrated powders, capsules and juices. These formats make it easy to include beetroot in your diet throughout the year.

Nitrates, circulation, and cardiovascular health

The dietary nitrates in beetroot are converted into nitric oxide through a process involving oral bacteria and stomach acid.

Nitric oxide helps relax the smooth muscle in your blood vessel walls. This supports healthy blood flow and blood pressure.

It also supports healthy endothelial function, which helps maintain the inner lining of your blood vessels. Regular beetroot or beetroot juice consumption has been studied for its effects on healthy blood pressure.

If you lead an active lifestyle, beetroot nitrates may also support exercise performance. They can improve oxygen delivery to working muscles and reduce the oxygen cost of exercise.

This may help support endurance and delay fatigue during physical activity. These benefits have made beetroot a popular choice in sports nutrition.

Betalains, liver support, and antioxidant activity

Beetroot’s distinctive colour comes from betalains, a group of antioxidant pigments found in relatively few foods.

Laboratory research suggests betalains can help neutralise free radicals and support a healthy inflammatory response. This may help protect your cells and tissues from oxidative stress.

Beetroot also contains betaine, a compound derived from the amino acid glycine. Betaine supports normal liver function and methylation processes involved in many metabolic pathways.

Together, beetroot’s betalains and betaine provide antioxidant and nutritional support for healthy liver function as part of a balanced lifestyle.

Using beetroot as a supplement

Beetroot is versatile as both a food and supplement. Regularly eating whole beetroot or drinking fresh beetroot juice provides its full range of nutrients.

Concentrated beetroot powders and extracts offer a convenient way to increase your nitrate intake. They can be particularly useful if you want targeted cardiovascular or exercise support.

When choosing a beetroot supplement, look for products standardised to their nitrate content. This provides a more consistent and predictable intake.

Beetroot can also cause harmless red or pink urine and stools. This is known as beeturia and is completely benign, although it can look alarming if you are not expecting it.