Beetroot powder has become an increasingly popular supplement due to its many potential health benefits. Some of the top benefits of beetroot powder include improved blood flow, lower blood pressure, and increased athletic performance. But when is the best time to take beetroot powder – morning or night?
What is Beetroot Powder?
Beetroot powder is made by drying and grinding whole beets into a fine powder. It contains high amounts of dietary nitrates, which are compounds that convert into nitric oxide in the body. Nitric oxide helps expand blood vessels and improve circulation.
Compared to whole beets, the powder form contains about 10 times more nitrates per gram. It’s an easy and convenient way to get a concentrated dose of nutrients found in beets in powdered form that can be added to smoothies, juices, or water.
Benefits of Taking Beetroot Powder
Here are some of the top evidence-based benefits of taking beetroot powder:
- Lowers blood pressure: Several studies have found that beetroot powder can significantly reduce blood pressure in just a few hours.
- Improves exercise performance: By increasing nitric oxide levels and blood flow, beetroot powder has been shown to enhance exercise endurance and increase stamina.
- Boosts cognitive function: Some research shows that increasing nitric oxide levels through supplementation may improve reaction time, memory, and cognitive processing.
- Supports heart health: Beetroot powder improves circulation and blood vessel function, which benefits heart health.
How Much to Take
For the average healthy adult, most studies use beetroot powder doses ranging from 300–500 mg per day. However, it’s best to follow the dosage instructions on the specific supplement you are using.
Start with a smaller amount like 100–200 mg to assess tolerance. Take caution if combining with other nitrate-rich foods like leafy greens or taking other supplements that dilate blood vessels.
When Should I Take Beetroot Powder?
The timing of when you take beetroot powder depends largely on why you are using it and what benefits you are seeking to achieve.
Here is an overview of the potential pros and cons of taking it in the morning vs at night:
Potential benefits of taking in the morning:
- May boost energy levels when taken before breakfast
- Could enhance exercise performance when taken 2-3 hours pre-workout
- May improve concentration when taken before work or study
Potential downsides of taking in the morning:
- Effects may wear off midday/afternoon
- Caution if taking other morning stimulants like coffee
- May disrupt sleep if taken too late in morning
Potential benefits of taking at night:
- Can improve nighttime blood pressure
- May enhance blood flow overnight
Potential downsides of taking at night:
- Effects on energy, cognition, exercise may be reduced
- Slight risk of disrupting sleep depending on dosage
Should I take beetroot powder in the morning or at night?
In most cases, it is recommended to take beetroot powder earlier in the day to promote energy, exercise performance, cognitive function, and heart health. The effects of beetroot powder will typically last for 3-6 hours before starting to wear off.
However, some people may prefer taking it at night solely for the blood pressure and circulatory benefits while asleep. This can still be effective but may not enhance daytime performance.
Here are some general guidelines on when to take beetroot powder based on your goals:
|Goal||Best Time to Take|
|Enhance exercise performance||2-3 hours pre-workout (usually morning)|
|Reduce blood pressure||Morning or night|
|Support heart health||Morning|
Tips for Taking Beetroot Powder
Here are some tips for taking beetroot powder to maximize benefits:
- Take on an empty stomach: Taking it 30-60 minutes before meals may optimize absorption.
- Drink plenty of water: Stay well hydrated to support circulation.
- Start slow: Assess tolerance with a lower dose first before increasing.
- Avoid taking late evening: May possibly disrupt sleep in some individuals.
- Mix into juice or smoothies: To mask the earthy taste if taking solo.
Safety and Side Effects
When used appropriately, beetroot powder is generally considered safe for most people. However, there are some potential side effects to be aware of:
- May cause beeturia – a harmless reddish/pink discoloration of the urine and stools.
- Large doses may provoke upset stomach, nausea, vomiting or diarrhea in sensitive people.
- Nitrates can interact with certain medications like calcium channel blockers, PDE inhibitors, and anticoagulants. Consult your doctor.
It’s best to start with smaller doses of beetroot powder under the guidance of your healthcare provider if you have any medical conditions or take any medications. Avoid use if pregnant or breastfeeding.
The Bottom Line
In summary, the ideal time to take beetroot powder for most goals is in the morning on an empty stomach. This timing is best for boosting energy, exercise performance, blood flow, cognition, and heart health.
Taking it at night can also provide benefits like lower nighttime blood pressure, but may not enhance daytime performance. Consider your specific health goals and times you need the benefits most to decide when beetroot powder fits best into your wellness routine.
Always assess your personal tolerance, watch for side effects like beeturia or GI upset, and consult your doctor if taking medications or if you have any medical conditions before adding this or any new supplement.