Do You Suffer From High Blood Pressure? Reduce it Naturally by Eating Beetroot Regularly

High blood pressure affects 1 in 3 adults worldwide. Many don’t even know they have it. This condition quietly damages your heart and blood vessels every day. The good news is that a simple red root vegetable might help you take control of your numbers naturally.

Beetroot isn’t just a colorful addition to your plate. Science shows it can actually lower your blood pressure by 4-10 mmHg within hours. Let’s explore how this humble vegetable works and how you can use it to support your heart health.

Understanding high blood pressure

What is high blood pressure?

Your heart pumps blood through your arteries with each beat. This creates pressure against your artery walls. We measure this pressure with two numbers:

• Systolic pressure (top number): Pressure when your heart beats
• Diastolic pressure (bottom number): Pressure when your heart rests between beats

Think of your arteries like garden hoses. When pressure gets too high, the hose walls stretch and weaken. The same thing happens in your body.

Why should you be concerned?

High blood pressure puts extra strain on your heart and blood vessels. Over time, this leads to serious problems:

• Heart disease and heart attacks (increases risk by 25%)
• Strokes (increases risk by 40%)
• Kidney damage and failure
• Vision problems and blindness
• Cognitive decline and dementia

The scary part? High blood pressure rarely causes symptoms until damage is already done. That’s why doctors call it “the silent killer.”

The power of diet: taking control of your numbers

You can’t control your genes or age. But you can control what you eat. The right foods can help lower your blood pressure by 5-15 mmHg. That’s often enough to move from high to normal range without medication.

Quick Tip: Even a 2 mmHg reduction in systolic blood pressure can decrease stroke risk by 10% and heart disease risk by 7%.

Beetroot for your heart

What makes beetroot a superfood for blood pressure?

Beetroot contains the highest levels of natural nitrates among common vegetables. These aren’t the harmful nitrates found in processed meats. Plant nitrates are completely different and beneficial for your health.

When you eat beetroot, your body converts these nitrates into nitric oxide. This powerful compound relaxes and widens your blood vessels. Wider blood vessels mean lower blood pressure.

The science simplified: from nitrate to nitric oxide

Here’s exactly what happens when you eat beetroot:

1. Consumption: You consume 300-400mg of natural nitrates from beetroot
2. Mouth Processing: Bacteria convert 25% of nitrates to nitrites (takes 15 minutes)
3. Stomach Conversion: Acid turns nitrites into nitric oxide (within 60 minutes)
4. Blood Absorption: Nitric oxide enters your bloodstream (peaks at 2-3 hours)
5. Vessel Relaxation: Blood vessels expand by 10-15% (lasts 6-8 hours)
6. Pressure Drop: Blood pressure decreases by 4-10 mmHg

This process starts within 30 minutes of eating beetroot. Peak effects occur 2-6 hours later.

What the research says

Multiple high-quality studies prove beetroot’s effectiveness:

2013 Hypertension Journal Study: 68 patients with high blood pressure drank 250ml beetroot juice daily. Results showed:

• Average 7.7 mmHg reduction in systolic pressure
• 2.4 mmHg reduction in diastolic pressure
• Effects lasted 24 hours
• Benefits appeared within 6 hours

2015 Nitric Oxide Journal Study: 64 participants ate 100g cooked beetroot daily for 4 weeks:

• Systolic pressure dropped 4.4 mmHg
• Improved blood vessel function by 20%
• Enhanced exercise capacity by 15%

2020 Meta-Analysis: Review of 22 studies with 1,327 participants confirmed beetroot consistently lowers blood pressure in healthy adults and those with hypertension.

The evidence is clear and consistent across multiple populations.

Understanding beetroot forms: a complete comparison

Beetroot vs. other nitrate-rich foods

Why Beetroot Wins: While other vegetables contain high nitrates per 100g, beetroot provides the most practical way to get therapeutic doses. You’d need to eat 5 cups of arugula to match one beetroot!

Juice vs. whole beetroot vs. powder

The case for beetroot juice: maximum potency

Beetroot juice delivers the highest nitrate concentration. A 250ml glass contains 400-500mg of nitrates. That’s equal to eating 2-3 whole beetroots.

Absorption Advantage: Liquid nitrates absorb 40% faster than solid foods. You’ll see blood pressure benefits within 2-3 hours instead of 4-6 hours.

Research Backing: Most blood pressure studies use juice because it provides consistent, measurable doses.

Don’t discount the whole root: complete nutrition

Whole beetroot offers more than nitrates:

• Fiber: 2.8g per 100g supports digestive health and steady blood sugar
• Folate: 109mcg per 100g (27% daily needs) for heart health
• Potassium: 325mg per 100g helps balance sodium
• Betalains: Antioxidants unique to beetroot protect against inflammation
• Natural Sugars: Provide steady energy without blood sugar spikes

Eating whole beets also triggers more satiety hormones, helping with weight management.

Beetroot powder: the convenient option

Quality beetroot powder retains 80-90% of fresh nitrates when processed correctly. Look for:

• Freeze-dried rather than heat-dried
• No additives or artificial ingredients
• Nitrate content listed on the label (aim for 30-40mg per gram)
• Recent harvest date (nitrates degrade over time)

Processing effects on nitrate content

Pro Tip: Save beetroot cooking water! It contains the nitrates that leached out during cooking. Use it in soups or smoothies.

Personalized dosage recommendations

How much beetroot do you need?

Your optimal beetroot intake depends on your current blood pressure and body weight:

Important: These are starting recommendations. Always consult your healthcare provider, especially if you take blood pressure medication.

Timing your beetroot intake for maximum benefits

Morning (7-9 AM): Best for all-day blood pressure support

• Drink juice on empty stomach for fastest absorption
• Effects peak during afternoon stress periods
• Supports morning exercise performance

Pre-Exercise (2 hours before): Optimal for athletic performance

• Enhances blood flow to muscles
• Improves oxygen efficiency by 10-15%
• Reduces perceived exertion

Evening (5-7 PM): Good for overnight blood pressure control

• Helps counteract evening BP rise
• Supports recovery during sleep
• Less likely to cause digestive issues

Maximizing nitrate absorption

What helps absorption:

• Empty stomach (increases absorption by 30%)
• Don’t brush teeth for 2 hours after (preserves mouth bacteria)
• Avoid antibacterial mouthwash (kills beneficial bacteria)
• Combine with vitamin C foods (citrus, berries)

What reduces absorption:

• Antacids (reduce stomach acid needed for conversion)
• Proton pump inhibitors (same reason)
• Antibiotics (kill beneficial mouth bacteria)
• Very hot temperatures (denature nitrates)

Delicious ways to get your daily beetroot

Power-packed juice blends

Morning energy booster

Serves 1 | Prep time: 5 minutes

Ingredients:

• 1 medium beetroot (150g), peeled and chopped
• 1 apple, cored
• 1-inch fresh ginger
• 1/2 lemon, juiced
• 1 cup water

Instructions:

1. Add all ingredients to high-speed blender
2. Blend for 60 seconds until smooth
3. Strain if desired (keep pulp for extra fiber)
4. Drink within 30 minutes for maximum potency

Nutrition per serving: 400mg nitrates, 95 calories, 4g fiber

Pre-workout performance drink

Serves 1 | Prep time: 3 minutes

Ingredients:

• 200ml fresh beetroot juice
• 50ml tart cherry juice
• 1 tsp honey
• Pinch of sea salt

Instructions:

1. Mix all ingredients in shaker bottle
2. Drink 2 hours before exercise
3. Follow with water throughout workout

Why it works: Cherry juice adds anti-inflammatory compounds, honey provides quick energy, salt replaces electrolytes.

Whole beetroot creations

Mediterranean beetroot and goat cheese salad

Serves 4 | Prep time: 15 minutes | Cook time: 45 minutes

Ingredients:

• 4 medium beetroots (600g total)
• 6 cups mixed arugula and spinach
• 4 oz goat cheese, crumbled
• 1/2 cup walnuts, chopped
• 1/4 red onion, thinly sliced

Dressing:

• 3 tbsp extra virgin olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced

Instructions:

1. Wrap beetroots in foil, roast at 400°F for 45 minutes
2. Cool, peel, and slice into rounds
3. Whisk dressing ingredients together
4. Layer greens, beetroot, onion, cheese, and nuts
5. Drizzle with dressing just before serving

Nutrition per serving: 200mg nitrates, 285 calories, 6g fiber

Hearty beetroot and lentil soup

Serves 6 | Prep time: 20 minutes | Cook time: 40 minutes

Ingredients:

• 3 medium beetroots (450g), peeled and diced
• 1 cup red lentils
• 1 onion, diced
• 3 cloves garlic, minced
• 1 carrot, diced
• 4 cups vegetable broth
• 1 can diced tomatoes
• 2 tsp cumin
• 1 tsp smoked paprika
• 2 tbsp olive oil

Instructions:

1. Heat oil in large pot, sauté onion until soft
2. Add garlic, cumin, paprika – cook 1 minute
3. Add beetroot, carrot, lentils, broth, tomatoes
4. Bring to boil, reduce heat, simmer 35 minutes
5. Season with salt and pepper
6. Serve hot with fresh herbs

Nutrition per serving: 150mg nitrates, 195 calories, 8g fiber

Fermented beetroot kvass

Serves 8 | Prep time: 15 minutes | Fermentation time: 5-7 days

This traditional Eastern European drink has enhanced nitrate bioavailability due to fermentation.

Ingredients:

• 3 medium beetroots, peeled and cubed
• 1 tbsp sea salt
• 1 tsp whey (optional, speeds fermentation)
• Filtered water to cover

Instructions:

1. Place beetroot cubes in clean glass jar
2. Add salt and whey
3. Cover with water, leaving 1 inch headspace
4. Cover with cloth, secure with rubber band
5. Ferment at room temperature 5-7 days
6. Strain liquid, refrigerate up to 1 month
7. Drink 1/4 cup daily

Benefits: Probiotics + nitrates, enhanced absorption, unique tangy flavor

Creative beetroot snacks

Beetroot hummus

Serves 8 | Prep time: 10 minutes

Ingredients:

• 1 can chickpeas, drained
• 1 medium cooked beetroot
• 2 tbsp tahini
• 2 cloves garlic
• 3 tbsp lemon juice
• 2 tbsp olive oil
• 1 tsp cumin

Instructions:

1. Combine all ingredients in food processor
2. Process until smooth and creamy
3. Adjust consistency with water if needed
4. Serve with vegetables or whole grain crackers

Nutrition per 2 tbsp: 50mg nitrates, 65 calories, 2g fiber

Baked beetroot chips

Serves 4 | Prep time: 15 minutes | Cook time: 2 hours

Ingredients:

• 2 large beetroots, peeled
• 2 tbsp olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper

Instructions:

1. Slice beetroots paper-thin using mandoline
2. Toss with oil, salt, pepper
3. Arrange on parchment-lined baking sheets
4. Bake at 250°F for 2 hours, flipping once
5. Cool completely before storing

Pro Tip: Store in airtight container with silica gel packet to maintain crispness.

Beyond the beet: synergistic foods for blood pressure

The potassium connection

Potassium works with nitrates to lower blood pressure more effectively. The combination can provide 15-20% better results than either nutrient alone.

Garlic: the perfect partner

Garlic contains allicin, which works through different pathways than beetroot to lower blood pressure. Together, they can provide additive benefits.

How to maximize allicin:

• Crush or chop garlic, let sit 10 minutes before cooking
• Add raw garlic to beetroot juice (start with 1/4 clove)
• Roast whole garlic cloves with beetroot

Research shows: 600-1500mg aged garlic extract daily can reduce blood pressure by 7-16 mmHg.

Berry power: anthocyanins for your arteries

Dark berries contain anthocyanins that protect and strengthen blood vessel walls. They work perfectly with beetroot’s vessel-relaxing effects.

Best berry combinations:

• Beetroot-blueberry smoothie (1/2 cup berries + 1 small beetroot)
• Mixed berry beetroot salad
• Beetroot-cherry juice blend (anti-inflammatory bonus)

Daily target: 1/2 cup mixed berries provides 50-100mg anthocyanins.

Safety first: what you need to know

Who should be cautious with beetroot?

Kidney stone risk assessment

Beetroot contains 110mg oxalates per 100g. High oxalate intake can form kidney stones in susceptible people.

Higher risk individuals:

• Previous calcium oxalate stones
• Inflammatory bowel disease
• Gastric bypass surgery
• Low calcium intake
• Family history of stones

Risk reduction strategies:

• Limit beetroot to 100g three times per week
• Increase water intake to 3+ liters daily
• Consume with calcium-rich foods
• Consider calcium citrate supplements
• Monitor urine color (should be pale yellow)

Blood pressure medication interactions

Beetroot can enhance blood pressure medication effects. While not dangerous, it may cause excessive blood pressure drops.

Medications that may interact:

• ACE inhibitors (lisinopril, enalapril)
• ARBs (losartan, valsartan)
• Beta-blockers (metoprolol, atenolol)
• Calcium channel blockers (amlodipine, nifedipine)
• Diuretics (hydrochlorothiazide, furosemide)

Safety protocol:

1. Start with 1/4 recommended beetroot dose
2. Monitor blood pressure daily for 2 weeks
3. Watch for dizziness, fatigue, or weakness
4. Inform your doctor before starting
5. Never adjust medication without medical supervision

Special populations

Pregnancy and breastfeeding

• Safe Amount: Up to 100g cooked beetroot daily
• Avoid: Beetroot supplements and concentrated juices
• Benefits: Folate supports fetal development
• Caution: High nitrate doses may affect oxygen transport

Diabetes considerations

• Blood Sugar Impact: Medium glycemic index (61)
• Portion Control: Stick to 100g servings
• Timing: Consume with protein or healthy fats
• Monitoring: Check blood glucose 2 hours after eating

Elderly adults (65+)

• Start Low: Begin with 50g servings
• Medication Check: Higher risk of drug interactions
• Hydration: Increase water intake to prevent kidney issues
• Fall Risk: Monitor for blood pressure drops causing dizziness

Understanding beeturia: the pink phenomenon

About 10-14% of people experience beeturia – pink or red urine after eating beetroot. This harmless condition can actually provide health insights.

What causes beeturia:

• Betalain pigments pass through unchanged
• Indicates low stomach acid or iron levels
• More common with iron deficiency anemia
• May suggest need for digestive support

When to see a doctor:

• Beeturia appears suddenly after years of eating beets
• Accompanied by stomach pain or nausea
• Urine remains red longer than 48 hours
• Other unexplained symptoms occur

Monitoring your progress: tracking blood pressure changes

Creating your baseline

Before starting beetroot supplementation, establish accurate baseline measurements:

Measurement protocol:

• Same time daily (morning preferred)
• Same arm, same position
• 5 minutes of rest before measuring
• Take 3 readings, 1 minute apart
• Record average of last 2 readings
• Track for 1 week before starting beetroot

Weekly monitoring schedule

Signs of positive response

Blood pressure improvements (typically seen within 2-4 weeks):

• Systolic drops 3-8 mmHg consistently
• Diastolic drops 2-5 mmHg consistently
• Less variation between readings
• Lower morning surge

Additional benefits you may notice:

• Improved exercise endurance
• Less fatigue during daily activities
• Better mental clarity
• Improved circulation (warmer hands/feet)
• Enhanced recovery after workouts

When to adjust your approach

Increase beetroot if:

• No blood pressure change after 4 weeks
• Well-tolerated at current dose
• Doctor approves higher amounts
• Want to target exercise performance

Decrease beetroot if:

• Blood pressure drops too much (below 90/60)
• Experiencing dizziness or fatigue
• Digestive discomfort occurs
• Kidney stone risk factors present

Stop and consult doctor if:

• Blood pressure becomes too low
• Severe digestive issues
• Signs of kidney problems
• Medication side effects worsen

The ultimate 14-day beetroot challenge

Ready to experience beetroot’s blood pressure benefits? This comprehensive plan guides you through two weeks of safe, effective implementation.

Pre-challenge preparation

Week before starting:

Checklist:

Take baseline blood pressure readings for 7 days

Calculate your target beetroot dose

Shop for fresh beetroot, juice, or powder

Inform your healthcare provider

Prepare tracking sheets

Shopping list:

• 14 medium fresh beetroots OR
• 3.5 liters beetroot juice OR
• 140g beetroot powder
• Supporting ingredients for recipes
• Blood pressure monitor (if needed)

Daily challenge schedule

Days 1-3: Gentle introduction

Goal: Assess tolerance, establish routine

Daily protocol:

• Morning: 125ml beetroot juice OR 75g beetroot OR 5g powder
• Track: Blood pressure, energy, digestion, urine color
• Note: Any side effects or positive changes

Sample day 1 menu:

• Breakfast: Energy Booster Smoothie (half recipe)
• Lunch: Small beetroot addition to regular salad
• Dinner: Regular meal
• Water: Extra 2 cups throughout day

Days 4-7: Building up

Goal: Increase to target dose, expand variety

Daily protocol:

• Morning: 200ml juice OR 125g beetroot OR 8g powder
• Add second small beetroot serving at lunch or dinner
• Continue tracking all metrics

Sample day 5 menu:

• Breakfast: Full Energy Booster Smoothie
• Lunch: Mediterranean Beetroot Salad (half portion)
• Snack: Beetroot hummus with vegetables
• Dinner: Regular meal with roasted beetroot side

Days 8-14: Full implementation

Goal: Maintain target dose, establish long-term habits

Daily protocol:

• Target dose: 250ml juice OR 150g beetroot OR 10g powder
• Vary preparation methods
• Focus on sustainable routine

Troubleshooting common issues

Issue: Beetroot tastes too earthy

Solutions:

• Mix juice with apple or carrot juice (1:1 ratio)
• Add lemon, ginger, or mint to smoothies
• Start with cooked beetroot (milder flavor)
• Try different varieties (golden beets are sweeter)

Issue: Digestive discomfort

Solutions:

• Reduce serving size by half
• Take with meals instead of empty stomach
• Ensure adequate water intake
• Try cooked vs. raw beetroot

Issue: Beeturia concerns

Solutions:

• Completely normal, harmless condition
• Increase iron-rich foods (spinach, lean meat)
• Consider digestive enzymes with meals
• Discuss with doctor if iron deficiency suspected

Issue: Not seeing blood pressure improvements

Solutions:

• Ensure adequate daily dose
• Check medication interactions
• Verify measurement technique
• Give full 4 weeks for results
• Consider individual variation in response

Success metrics beyond blood pressure

Week 1 targets:

Checklist:

No adverse digestive effects

Established daily routine

Trying 3+ preparation methods

Consistent tracking

Week 2 targets:

Checklist:

2+ mmHg blood pressure reduction

Improved exercise endurance

Better energy throughout day

Sustainable long-term plan

Post-challenge: making it permanent

Evaluate your results:

• Average blood pressure change
• Preferred beetroot preparation method
• Best timing for your schedule
• Any unexpected benefits

Long-term maintenance plan:

• Daily beetroot amount that worked best
• Weekly meal prep strategies
• Budget-friendly purchasing options
• Seasonal availability adjustments

Seasonal beetroot guide: year-round success

Peak season and storage

Fresh beetroot seasons:

• Spring: Baby beets, tender greens included
• Summer: Peak harvest, sweetest flavor
• Fall: Best storage varieties, highest nitrate content
• Winter: Stored beets, greenhouse options

Storage for maximum potency:

• Fresh whole: Remove greens, refrigerate up to 3 weeks
• Fresh juice: Drink within 24 hours, refrigerate max 3 days
• Cooked: Refrigerate up to 1 week, freeze up to 6 months
• Powder: Cool, dry place, use within 2 years

Preserving nitrates during storage

What reduces nitrate content:

• Light exposure (store in dark places)
• Heat above 85°F (keep refrigerated)
• Air exposure (use airtight containers)
• Time (use fresh within optimal timeframes)

What maintains nitrates:

• Cold storage (32-40°F optimal)
• Minimal processing until use
• Vacuum sealing for long-term storage
• Quick freezing immediately after harvest

Growing your own: maximizing nutrition

Best varieties for nitrates:

• Detroit Dark Red: Highest nitrate content
• Chioggia: Good nitrates, mild flavor
• Golden: Lower nitrates but better tolerance
• Baby: Concentrated nutrients, tender texture

Growing tips for maximum nitrates:

• Plant in nitrogen-rich soil
• Provide consistent moisture
• Harvest at peak maturity (8-10 weeks)
• Cool weather increases nitrate content
• Morning harvest has highest nitrate levels

Expert insights: what healthcare professionals say

Registered dietitian perspective

“I recommend beetroot to patients as part of a comprehensive approach to blood pressure management. The research is solid, and I see consistent results when patients consume 200-300mg of nitrates daily from beetroot. The key is consistency and combining it with other heart-healthy habits like reduced sodium intake and regular exercise.”

Practical implementation tips from RDs:

• Start with juice for fastest results, transition to whole foods
• Combine with potassium-rich foods for synergistic effects
• Monitor blood pressure weekly during first month
• Don’t rely on beetroot alone – it’s part of overall strategy

Cardiologist recommendations

“Beetroot represents one of the most evidence-based nutritional interventions for blood pressure. While not a replacement for medication when needed, it can be an excellent complementary therapy. I’m particularly impressed by its effects on vascular function beyond just blood pressure numbers.”

Medical integration guidelines:

• Inform all healthcare providers about beetroot use
• Continue prescribed medications unless directed otherwise
• Regular monitoring essential, especially first 6 months
• Excellent option for prehypertension stage

Sports medicine perspective

“Athletes have been using beetroot for performance enhancement for over a decade. The blood pressure benefits are a fantastic side effect. We see 5-15% improvements in endurance capacity, which translates to better cardiovascular health long-term.”

Athletic application:

• 2-3 hours before exercise for peak effects
• Chronic use (2+ weeks) provides greater benefits than acute
• Particularly effective for moderate-intensity sustained activities
• May reduce oxygen cost of exercise by 10-12%

Advanced strategies: optimizing your beetroot protocol

Nitrate timing for maximum impact

Single daily dose vs. split dosing:

• Single dose: Provides 6-8 hour peak effect
• Split dose: Extends benefits throughout day
• Research favors: Single dose for blood pressure, split for performance

Optimal timing based on goals:

Enhancing absorption: advanced tips

Probiotic support: Specific bacteria strains improve nitrate conversion:

• Lactobacillus fermentum: Increases nitrite production by 40%
• Bifidobacterium dentium: Enhances oral nitrate reduction
• Consider: Probiotic supplements or fermented beetroot

Mouth microbiome optimization:

• Avoid antibacterial mouthwash for 24 hours after beetroot
• Don’t brush teeth for 2 hours post-consumption
• Consider tongue scraping to promote beneficial bacteria
• Oil pulling may enhance nitrate-reducing bacteria

Stomach acid support:

• Take with vitamin C (enhances nitric oxide formation)
• Avoid antacids within 4 hours
• Consider digestive bitters before meals
• Adequate zinc supports stomach acid production

Cycling protocols: preventing tolerance

Some evidence suggests nitrate tolerance may develop with continuous high-dose use. Consider cycling:

Standard protocol: Daily use, sustainable long-term

Cycling protocol: 5 days on, 2 days off weekly

Intensive protocol: 2 weeks on, 1 week off monthly

Monitor for tolerance signs:

• Gradually diminishing blood pressure benefits
• Reduced exercise performance improvements
• Need for higher doses to achieve same effects

Conclusion

Beetroot offers a natural, delicious way to support healthy blood pressure. The science is solid, and the benefits are real. A daily glass of beetroot juice or a serving of cooked beets can make a meaningful difference in your cardiovascular health.

Remember these key points:

• Aim for 250ml juice or 150g beetroot daily
• Consistency matters more than perfect timing
• Combine beetroot with other heart-healthy foods
• Monitor your blood pressure and talk to your doctor
• Be patient – natural approaches take time to work

High blood pressure doesn’t have to control your life. Simple dietary changes like adding beetroot can help you take charge of your heart health. Start small, stay consistent, and give your body time to respond.

FAQs

How quickly does beetroot lower blood pressure?

Beetroot juice can lower blood pressure within 2-3 hours. Peak effects occur 3-6 hours after consumption. For sustained benefits, you need to consume beetroot daily.

Can I drink beetroot juice every day?

Yes, daily consumption is safe for most people. Studies using 250ml daily for several months show no adverse effects. Start with smaller amounts and increase gradually.

Will eating beetroot help me lose weight?

Beetroot is low in calories (about 35 per 100g) and high in fiber. It can support weight loss as part of a healthy diet. Weight loss also helps lower blood pressure.

What are the other health benefits of beetroot?

Beyond blood pressure, beetroot may:
• Improve exercise performance
• Support brain function
• Aid digestion
• Boost liver health
• Provide antioxidant protection

Can I use beetroot powder instead of fresh beets?

Beetroot powder works, but fresh beets are more effective. Powder loses some nitrates during processing. If using powder, choose brands that specify nitrate content.