Beet juice vs. beet powder comes down to one question: how much nitrate you actually get. Concentrated beet juice is the form used in most exercise research, at doses that were measured, while most beet powders deliver far less nitrate per serving and many do not state the amount at all. Here is how the two forms compare, and where MAXIS Organic Fermented Beet Root Powder fits.
Key takeaways
- Most beetroot exercise studies used about 500 ml (roughly 2 cups) of juice, supplying about 5 to 11 mmol (310 to 682 mg) of nitrate.
- When researchers tested 24 beet juice products, nitrate per serving differed almost 50-fold between products, and only five consistently delivered at least 5 mmol.
- None of the six powders in that analysis reached 5 mmol per serving; they ranged from 0.43 to 2.56 mmol.
- Whole cooked beets also raised blood nitrate and nitrite in a small study, so the food itself, not only juice, delivers nitrate.
- Want a known nitrate dose? Choose a juice that states it. Want convenience? Choose a whole-food powder.
Beet juice vs. beet powder: the short comparison
| Beet juice (concentrated or bulk) | Beet root powder | |
|---|---|---|
| What it is | Pressed beet liquid, sometimes concentrated into small shots | Dried, ground beet root, or dried juice |
| Used in exercise research | Yes, in most studies | Less often; NIH notes it is not known whether powders work as well as juice |
| Nitrate on the label | Sometimes stated | Often not stated |
| Nitrate per serving in testing | Wide range; a few products consistently at or above 5 mmol | 0.43 to 2.56 mmol in the powders tested |
| Convenience | Needs refrigeration or single-serve shots | Shelf-stable; stirs into any drink or smoothie |
The research in this article describes beetroot and nitrate as ingredients, not the finished MAXIS product.
What the research actually used
Beets are among the richest food sources of nitrate. The body converts nitrate to nitric oxide, a vasodilator that widens blood vessels and may improve oxygen delivery to working muscle, which is why beets are studied in exercise. For a closer look at the pathway and timing, read our guide to beetroot and nitrate before training.
According to the NIH Office of Dietary Supplements, most studies gave about 500 ml of beet juice, roughly 2 cups, either once about 2.5 to 3 hours before exercise or daily for up to 15 days. Depending on the product, that amount supplied about 5 to 11 mmol of nitrate, or 310 to 682 mg.
Dose mattered. In a dose-response study summarized by the NIH, recreationally active young men drank 70, 140 or 280 ml of concentrated juice, supplying 4.2, 8.4 or 16.8 mmol of nitrate. The lowest dose showed no benefit, the middle dose did, and the highest dose added nothing further. Effects in research were generally larger in recreationally active people than in elite athletes.
Why beet products vary so much
Nitrate occurs naturally in beets, and the amount depends on factors such as the beet variety, growing conditions and processing. Product testing shows how much that matters.
Gallardo and Coggan (2019) analyzed 45 lots of 24 beet juice products marketed to athletes, including concentrates, bulk juices, mixed drinks and powders. They found almost a 50-fold range in nitrate per serving between products. Within the same product, nitrate varied from lot to lot by an average of 30%. Only five products consistently provided at least 5 mmol per serving, the amount the authors described as the likely minimum for a performance effect in most people.
Gram for gram, the powders had the highest nitrate concentration of any product type, at an average of 174 μmol per gram. But their serving sizes were small, between 4 and 11 g, so nitrate per serving ranged from only 0.43 to 2.56 mmol, roughly 27 to 159 mg. None reached 5 mmol. Concentrates averaged 70 μmol per ml, about four times the 18 μmol per ml of bulk juices, which is why a small concentrated shot can match a large glass of regular juice.
The NIH sums it up plainly: the amount of nitrate can vary considerably among beet products, and studies have not shown whether powder supplements work as well as juice.
Is whole beet as good as juice?
Juice is not the only form that delivers nitrate. In a crossover study, Clifford and colleagues (2017) gave 10 healthy men either 250 ml of beet juice, 300 g of cooked whole beetroot, or a placebo drink. Both beet foods raised plasma nitrate and nitrite, which peaked about 2 hours after eating. Levels stayed above baseline for 8 hours after the juice and 5 hours after the whole beets.
Beets in any form bring nitrate with them; what changes is how much, and whether anyone measured it. A 2015 review of beetroot research also noted that beet juices may have a relatively high sugar content, so check the panel if sugar matters to you.
How to choose between juice and powder
- If you want a research-matched nitrate dose before a race or a hard endurance session, look for a juice or concentrate that states its nitrate content per serving, ideally in mmol or mg. A label without a number cannot be matched to a study dose.
- If you want beet root as an everyday ingredient, a whole-food powder is easier to store, measure and mix. Think of it as food, not a measured nitrate dose.
- Read the whole panel. Look at sugar, added sugar and the ingredient list; a single-ingredient product makes this easy.
Safety notes
- Pink or red urine. Beet pigments can color urine pink or red. The NIH notes this is not a safety concern.
- Moderate amounts. The NIH reports no safety concerns with about 2 cups of beet juice a day for several weeks, and no studies of use beyond several weeks.
- Kidney stones. The National Kidney Foundation lists beets among foods very high in oxalate. If you have had calcium oxalate stones, ask your clinician before adding concentrated beet products.
- Medication, pregnancy and nursing. Check with your healthcare professional first if any apply, or if you have a medical condition.
Where MAXIS Organic Fermented Beet Root Powder fits
MAXIS Organic Fermented Beet Root Powder is one ingredient: 4.5 g of USDA Organic fermented beet root powder (Beta vulgaris) per scoop. Each scoop has 20 calories, 3 g of carbohydrate, 2 g of sugar with 0 g added, and 50 mg of potassium. The 270 g tub holds 60 servings, and the label directs you to mix one scoop into a drink or smoothie.
It is made as a simple daily addition to a smoothie, alongside a shake from our protein guide. It sits in our Strength & Performance collection. For long, sweaty sessions, see our guide to sodium loss in sweat.
FAQ
Is beet powder as good as beet juice?
For nitrate, usually not per serving. In product testing, no beet powder reached the 5 mmol per serving that researchers consider a likely minimum for a performance effect, and the NIH notes it is not known whether powders work as well as juice.
How much beet root powder per day?
Follow the label. For MAXIS, that is one 4.5 g scoop a day. Research doses were set in mmol of nitrate, not grams of powder.
Is it OK to drink beet powder every day?
The NIH reports no safety concerns with moderate daily amounts of beet juice for several weeks. Pink urine is common and harmless. Ask your clinician first if you have had kidney stones, take medication, or are pregnant or nursing.
Does beet powder contain nitrate?
Beets naturally contain nitrate, so beet powder contains some, but the amount varies widely between products and lots. Unless the label states it, you cannot know how much a serving provides.
References
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals. ods.od.nih.gov
- Gallardo EJ, Coggan AR (2019). What is in your beet juice? Nitrate and nitrite content of beet juice products marketed to athletes. International Journal of Sport Nutrition and Exercise Metabolism 29(4):345–349. PMC
- Clifford T, Constantinou CM, Keane KM, West DJ, Howatson G, Stevenson EJ (2017). The plasma bioavailability of nitrate and betanin from Beta vulgaris rubra in humans. European Journal of Nutrition 56(3):1245–1254. Springer
- Clifford T, Howatson G, West DJ, Stevenson EJ (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients 7(4):2801–2822. MDPI
- National Kidney Foundation. Calcium kidney stones. kidney.org
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
This article is for information only and isn’t medical advice. Talk to your doctor before starting a supplement, especially if you take medication or have a health condition.
Written by
MAXIS Team
