Who beetroot suits
The Australian Institute of Sport (AIS) lists dietary nitrate and beetroot juice as a Group A performance supplement, its top evidence level. Its fact sheet says benefits have been seen in cycling and running efforts of 4 to 30 minutes and in stop-start, team-sport style exercise, with newer studies suggesting benefits for sprint and power work. Highly trained endurance athletes tend to benefit less, and the NIH Office of Dietary Supplements notes recreationally active people appear to respond more than elite athletes.
Dose and timing
The AIS suggests 6 to 8 mmol of nitrate (about 350 to 500 mg) 2 to 3 hours before exercise, and says a product should contain at least 5 to 6 mmol to be effective. Taking more than 10 to 12 mmol is no more effective. Taking 6 to 8 mmol daily for several days before competition is another option.
How to compare beetroot products
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Nitrate, not just beetroot. Look for nitrate per serve in mg or mmol. A large amount of beetroot powder does not tell you the nitrate dose, and the AIS notes few products have been independently tested for nitrate content.
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Form. Most research used concentrated beetroot juice. The NIH notes that powders have not been tested as alternatives to juice, so capsules and powders may be less predictable.
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Added ingredients. Some blends add ginseng or green tea; read the full label if you avoid stimulants.
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Testing. Athletes who are drug tested should choose batch-tested products (for example HASTA or Informed Sport certified) and check with their sport.
Tips and safety
Skip antibacterial mouthwash around your dose, because the AIS notes it can limit the conversion of nitrate to nitric oxide. Beetroot can turn urine and stools pink, which is harmless. Concentrated doses sometimes cause mild stomach upset, so try it in training first. Long-term use of nitrate supplements has not been well studied, and the AIS does not recommend sodium or potassium nitrate as a supplement.
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Sources: AIS Fact Sheet: Beetroot Juice / Nitrate; NIH ODS: Dietary Supplements for Exercise and Athletic Performance; AIS Supplement Framework.
Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.
Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
How long before exercise should I take beetroot?
The Australian Institute of Sport suggests taking a nitrate dose of 6 to 8 mmol (about 350 to 500 mg) 2 to 3 hours before exercise. Another approach is daily doses for several days before an event. Benefits from a single dose can last for some hours, so time it around your session and follow the product label.
Do beetroot capsules work as well as beetroot juice?
Not necessarily. Most studies used concentrated beetroot juice, and the NIH notes that beetroot powders have not been tested as alternatives. The AIS says a product needs at least 5 to 6 mmol of nitrate to be effective, and few products have been independently tested. Choose products that state their nitrate content, not just the beetroot weight.
Why does beetroot turn my urine pink?
Red pigments in beetroot can colour urine and stools pink or red for a short time. The Australian Institute of Sport and the NIH both describe this as harmless. It is not a sign the supplement is or isn't working. If you notice red urine and have not had beetroot, or it does not clear, see your doctor.
Can mouthwash stop beetroot working?
It can reduce the effect. The Australian Institute of Sport advises athletes using nitrate to avoid antibacterial mouthwash, because it can reduce the conversion of nitrate to nitric oxide and markedly limit the rise in blood nitrite. Brush your teeth as usual, but skip antibacterial rinses on the days you rely on a nitrate dose.
Does beetroot improve exercise performance?
It can, for some types of exercise. The Australian Institute of Sport rates dietary nitrate, the active part of beetroot, as Group A, its top evidence level. Benefits have been seen in cycling and running efforts of about 4 to 30 minutes and in stop-start team sports, and recreational athletes tend to respond more than elite endurance athletes. The effect depends on getting enough nitrate, about 6 to 8 mmol, 2 to 3 hours before exercise. Force Factor Total Beets or Horbaach Nitric Oxide Beet Root Capsules are easy ways to try it in training first.
Where can I buy beetroot powder in Melbourne or online in Australia?
Supps247 sells beetroot powder online with delivery Australia-wide, usually in 2 to 8 business days, and in 18 stores including Wallan, Rosebud, Clyde North, Tarneit and Chapel Street, South Yarra. For powders, choose from the Force Factor Total Beets range, which comes as a Pomegranate Berry drink mix and a 450 g organic beetroot powder, or Evlution Nutrition Beet Mode, a caffeine-free powder with 30 servings. Capsules from Horbaach and NOW Foods suit people who would rather not drink it. Stock varies by store, so check the product page or call first.
Find your nearest store.
What is the best beetroot powder in Australia?
The best choice is the one that gives you enough nitrate, not simply the most beetroot. The AIS says a product should provide at least 5 to 6 mmol of nitrate per dose to be effective, and notes that few products have been independently tested, so favour labels that show their nitrate source or content. Force Factor's Total Beets drink mix, for example, lists betaine nitrate alongside organic beet powder. Also check for added stimulants, such as the green tea in some blends, compare serves per tub, and choose a batch-tested product if you are drug tested.
What are the benefits of a beetroot supplement?
The nitrate in beetroot can be turned into nitric oxide in the body. The AIS says beetroot juice, taken daily or as a single dose before exercise, can lower the oxygen cost of exercise and improve exercise capacity and performance, and newer studies show benefits for muscle power and sprints. Whether beetroot powder works for you depends on getting enough nitrate and on your fitness, as very highly trained endurance athletes tend to benefit little. Most research has been done in men. The AIS notes few studies in female athletes, and a 2019 review suggests women may respond differently, so women should trial it in training first.
How and when should I take beetroot powder or capsules before a workout?
Mix a powder, such as the
Force Factor Total Beets drink mix, into water as the label directs, or swallow capsules with water. Some capsule labels suggest 30 minutes before training, but research doses are timed 2 to 3 hours ahead, because the AIS notes nitrite in the blood peaks about 2.5 hours after a nitrate dose. Another approach is a daily dose for several days before an event, with the last one about 3 hours before the start. Try it on a normal training day first. A caffeine-free option such as
EVL Beet Mode also suits evening sessions.
Is beetroot powder safe, and does it have side effects?
For most healthy adults it appears safe in normal amounts. The NIH Office of Dietary Supplements says studies have not found safety concerns with moderate beetroot juice intake over several weeks, although the AIS notes long-term use of concentrated nitrate supplements has not been well studied. Concentrated doses sometimes cause mild stomach discomfort. Because nitrate can lower blood pressure, talk to your doctor first if you take blood pressure medicine or tend to have low blood pressure. Check labels for added stimulants, such as the green tea in the BMVINVOL capsules, and see your GP before use if you are pregnant or breastfeeding.
Can beetroot help with blood pressure?
Research suggests it may lower blood pressure a little in the short term. A 2013 review of 16 small trials found that beetroot juice and other nitrate sources lowered systolic blood pressure by about 4.4 mmHg on average, in studies lasting from 2 hours to 15 days, and the AIS notes nitrate can lower blood pressure even in people with normal readings. Longer trials are still needed, and a supplement is not a replacement for prescribed medicine or a GP check. If you have high or low blood pressure, or take blood pressure medicine, talk to your doctor before adding a beetroot supplement.
How do I choose the best beetroot supplement to buy online?
Look for nitrate rather than beetroot weight. The AIS says a product needs at least 5 to 6 mmol of nitrate per dose to be effective, yet many capsules and powders do not state their nitrate content. For example,
Horbaach Nitric Oxide Beet Root Capsules list a 195 mg blend per capsule but no nitrate amount, so compare labels before you buy. Powders make larger doses easier, while capsules such as
NOW Foods Beetroot 1,100 mg suit people who dislike the taste. You can buy beetroot supplements online with delivery anywhere in Australia.
Horbaach$69.95Save $10
