Learn about the correct amount of beet root powder dosage you should take, side effects you may experience, and health benefits you can enjoy.
Recommended: Get the Best Beet Root Supplement
Through a combination of antioxidants, vitamins, and minerals, beetroot powder offers several health benefits.
Studies have repeatedly shown a link between beets and reduced inflammation, lower blood pressure, and enhanced athletic performance.
Besides all the essential vitamins, minerals, and antioxidants beets contain, they also come with betalains.
Betalains are a unique bioactive compound that has health benefits.
The following covers dosage, side effects, and benefits you can experience from beetroots.
Beetroot Capsule Dosage
There is no official recommended dosage for beets, but there are some guidelines available.
The answer to how many mg of beetroot per day you should consume is 250,000 mg.
Accordingly, based on a 2014 study, the beetroot powder dosage for blood pressure is 250 mL of beet juice daily.
According to the researchers, the ability of beets to lower blood pressure is linked to the concentration of nitrates.
In contrast, beetroot powders like HeartBeet Complete contain more nitrates than even natural beets, enhancing its power to lower blood pressure.
Specifically, healthy adults should look for a concentration of 4 millimoles per liter of nitrate if they want to lower their blood pressure.
The following are a few of the health benefits you may experience after adding beetroot supplements to your routine.
1. Good Nutrition
Beets have about 29 calories, no fat, and several nutrients such as fiber, protein, and carbohydrates. They also contain antioxidants that reduce the risk of heart disease and inflammation.
2. Healthy Blood Pressure
According to a growing body of research, beets can help lower blood pressure due to their nitrate concentration. Nitrates dilate blood vessels, improving circulation.
3. Reducing Inflammation
Betalains, compounds found in beets, have anti-inflammatory properties. Studies have shown betalains lessen the activity of inflammatory enzymes.
4. Anemia Prevention
Iron is essential in the production of red blood cells and lowering the risk of anemia. Fortunately, beets are rich in iron.
5. Liver Protection
Beets contain vitamins and minerals that help protect the liver from oxidative stress and inflammation. They also enhance its ability to remove toxins.
6. Enhanced Athletic Performance
Nitrates found in beets can increase blood flow and oxygen to the muscles, improving athletic performance and recovery.
Most people don’t experience any adverse side effects after consuming beets or beetroot powder.
One of the minor side effects of consuming beets is experiencing a temporary condition called beeturia.
Nonetheless, beeturia is harmless; it simply changes the color of urine and feces to pink, red, or purple due to the pigments found in beets.
Individuals who are currently taking blood pressure medication or experience low blood pressure may experience negative side effects.
Because of the ability to lower blood pressure, consuming beets and beet supplements can lower blood pressure too much for those individuals.
Similarly, people who are at high risk for kidney stones may want to avoid beets as well.
Beets contain oxalates, a substance that may cause kidney stones in people who are at high risk of experiencing the condition.