Beetroot & Beetroot Juice: The Complete Guide

Beetroot (Beta vulgaris) is one of the most polyphenol-rich root vegetables in local cuisine. Per 100g, fresh beetroot typically contains 70–250mg of nitrate, along with betalains as color pigments, the amino acid derivative betaine, and other polyphenols. This guide provides an objective overview of its ingredients, the scientific research, the question of juice, concentrate, powder or capsule, and what to look for when buying — deliberately without making claims about effectiveness, because no approved EU health claims currently exist for beetroot nitrate.

1. What is Beetroot? Botany & History

Beetroot (also beet, Latin Beta vulgaris subsp. vulgaris var. conditiva) is a cultivated form of the common beet and belongs to the amaranth family (Amaranthaceae, formerly Chenopodiaceae). It has been cultivated in Europe since antiquity and is closely related to chard, sugar beet, and fodder beet.

Characteristic of beetroot is its intense red-violet coloring, which is due to the betalains it contains. These natural plant pigments biochemically distinguish beetroot from most other root vegetables, which get their color from carotenoids or anthocyanins — a unique botanical feature from the order of the Caryophyllales.

Per 100g, fresh beetroot typically contains:

• Water: approx. 88g
• Carbohydrates: approx. 9g (of which approx. 7g sugar, mainly sucrose)
• Protein: approx. 1.5g
• Fiber: approx. 2.8g
• Minerals: mainly potassium, magnesium, iron, folate
• Secondary plant compounds (see chapter 2)

2. Ingredients: Nitrate, Betalains, Betaine, Polyphenols, Oxalic Acid

Nitrate (NO₃⁻)

Beetroot is one of the most nitrate-rich foods. The content typically varies between 70 and 250 mg of nitrate per 100g of fresh beetroot, depending on the variety, growing conditions, fertilization, and harvest time. Concentrated juice products can reach significantly higher levels — based on a small daily portion.

Nitrate itself is biologically rather inert. After ingestion in the gastrointestinal tract, part of the nitrate is transported via saliva back into the oral cavity, where oral bacteria reduce the nitrate to nitrite (NO₂⁻). In the acidic gastric environment, nitrite can be further converted to nitric oxide (NO) — an endogenous signaling molecule. This metabolic cascade is the subject of intensive research in sports and cardiovascular fields (Andrew Jones, University of Exeter, has published several hundred papers on this since 2007).

Betalains (Betanin, Vulgaxanthin)

Betalains are nitrogen-containing plant pigments responsible for the intense color of beetroot. The red pigments are called betacyanins (primarily betanin), and the yellow-orange pigments are called betaxanthins (primarily vulgaxanthin). They are rather rare in the plant kingdom — found only in the order of the Caryophyllales.

Betalains are water-soluble and are partially degraded by heat, light, and acidic pH levels. Therefore, cold-processed or fermented beetroot products are generally richer in intact betalains than cooked or highly heated ones. A temporary reddish discoloration of urine or stool (so-called beeturia) due to excreted betalains is possible in some people and is harmless.

Betaine (Trimethylglycine)

Betaine is an amino acid derivative (trimethylglycine). Beetroot — the namesake food for betaine — is one of the most concentrated natural sources, alongside quinoa and spinach. Per 100g, fresh beetroot typically contains 250–500mg of betaine.

In metabolism, betaine has functions in methyl metabolism. For betaine as a food ingredient, there is no approved health claim in the EU. For isolated betaine at 1,500mg per day or more, there is a claim regarding its contribution to normal homocysteine metabolism — these amounts are not practically achievable through food quantities from beetroot.

Polyphenols (Hydroxycinnamic Acids, Flavonoids)

In addition to betalains, beetroot contains other secondary plant compounds, primarily hydroxycinnamic acids (e.g., vanillic acid, p-coumaric acid, ferulic acid) and flavonoids. The amounts are lower compared to berries, but considerable for a root vegetable.

Oxalic Acid

Like spinach, chard, and rhubarb, beetroot contains oxalic acid (typically 100–500 mg per 100g). This is relevant for people with calcium oxalate kidney stones or oxalate sensitivity. Through lactic acid fermentation with lactobacilli, the oxalic acid content can be significantly reduced — a processing method that Cellavent uses for Betanio PLUS (46 times reduced compared to equivalent fresh beetroot).

3. Forms of Consumption: Juice, Concentrate, Powder, Capsules, Fermented

Beetroot can be used in various forms, each with its own advantages and disadvantages.

Form	Advantage	Disadvantage
Fresh bulb, cooked	Full spectrum, fiber	Heat losses of nitrate & betalains, high oxalic acid
Fresh bulb, raw	Maximum preservation of plant compounds	Elaborate, high oxalic acid load
Direct juice	Simple, wholesome	Large volume (200–500ml), sugar and oxalic acid load
Concentrate	Compact daily dose 10–30ml, predictable routine	Intense taste, must be diluted
Powder	Long shelf life, suitable for smoothies/baking	Drying losses of nitrate (typically 30–50%)
Capsules	Taste-neutral, predictable	Often too little active ingredient per capsule for study-relevant daily amounts
Fermented (lactic acid)	Greatly reduced oxalic acid, longer shelf life, good tolerability	Altered acid profile (dextrorotatory lactic acid)

4. What to look for when buying?

• Organic quality: Beetroot can accumulate pesticides and heavy metals from the soil — organic farming is a clear plus here (e.g., DE-ÖKO-006).
• Concentration factor: How many kg of fresh beetroot corresponds to 1 bottle or 1 daily portion? Transparently stated?
• Nitrate content per daily portion: Clearly declared in mg?
• Oxalic acid reduction: Is the product fermented or treated? Important for oxalate sensitivity or a history of kidney stones.
• Laboratory analysis: Is a batch analysis available as a PDF?
• Cologne List® / Suitability for sports: Relevant for competitive sports — doping prevention through independent testing.
• Sugar and flavor additives: Pure juice concentrates should be 100% fruit without additives.
• Origin & processing: Made in Germany / EU organic label as a quality anchor.

5. Research Status: Sport & Performance

Beetroot nitrate has been an established research field in sports science since around 2007. The main studies originate from the University of Exeter (Andrew Jones, Anni Vanhatalo) and the Australian Institute of Sport.

Areas of investigation (descriptive, without claims of efficacy):

• Oxygen efficiency during submaximal exertion (VO₂ kinetics)
• Time to exhaustion in endurance tests
• Repeated high-intensity exertion (sprint performance)
• Altitude acclimatization (hypoxia studies)

Daily doses in research are usually 300–800 mg of nitrate, typically taken 2–3 hours before physical exertion. The study results are mixed: effects are reported more consistently in recreational and average athletes than in elite athletes — possibly because the latter already have a very high level of training.

6. Research Status: Cardio & Vascular Function

Beetroot nitrate is also being investigated in numerous studies in the field of vascular function. Areas of investigation:

• Acute and chronic blood pressure changes
• Endothelial function (FMD, Flow Mediated Dilation)
• Nitric oxide bioavailability

Here too, the typical study range is 300–600 mg of nitrate per day. The German Heart Foundation has published its own FAQ on "Beetroot and Blood Pressure" — demonstrating that the topic is also present in German patient education within a cardiovascular context.

7. EU Health Claim Status — Transparent

The legal framework for beetroot products in the EU is clear:

• Beetroot nitrate: Health claim proposed in 2014 rejected by EFSA. No approved claim.
• Betalains (Betanin, Vulgaxanthin): No approved claim.
• Betaine (as a food component): No claim achievable — the claim for isolated betaine is only formulated for 1,500 mg/day or more, which is unrealistic with food quantities from beetroot.
• Polyphenols (hydroxycinnamic acids, flavonoids from beetroot): No specific claim.

Cellavent therefore communicates exclusively about objective product characteristics: nitrate content per daily portion, concentration factor, organic status, fermentation, Cologne List listing, laboratory analysis. Claims of efficacy are not and will not be made.

8. Application & Routine

For a beetroot routine, consistency is more important than timing. Practical tips:

Time of day: morning, midday, or around activity — the crucial thing is a fixed time of day that fits your family or sports routine.

Dilution: Concentrates are mixed into 200–250ml of water, unsweetened tea, or juice. Never take undiluted — the acid profile of a concentrate is intense.

Sports application: In research practice, nitrate is taken 2–3 hours before physical exertion. This is descriptive study practice, not a claim of efficacy.

Oral hygiene: Nitrate-nitrite conversion occurs via oral bacteria. Antibacterial mouthwashes can disrupt this conversion and should be used at a different time from a beetroot routine.

Interactions: Calcium, magnesium, and zinc supplements can affect bioavailability — a time interval of 30–60 minutes is recommended.

Duration of use: Natural products develop their routine over several weeks. An initial phase of at least 60 days allows for a meaningful personal assessment.

9. Beetroot Products at Cellavent

Cellavent currently offers Betanio PLUS as an organic beetroot concentrate:

• 5.3 kg organic beetroot per 500ml bottle (raw material equivalent)
• 160 mg nitrate per daily dose (10ml diluted)
• Lactic acid fermented with natural lactobacilli strains
• Nitrate-oxalic acid ratio 8:1 — 46 times reduced oxalic acid compared to equivalent fresh beetroot
• Organic certified (DE-ÖKO-006)
• Listed on the Cologne List® (doping prevention)
• Vegan, no additives, no added sugar, no artificial flavors
• One ingredient: 100% organic beetroot juice concentrate

Those looking for a predictable daily routine without daily juice mixing will find a compact 10ml daily dose here. More about Betanio PLUS →

10. Frequently Asked Questions

How much nitrate does beetroot contain per 100g?

Fresh beetroot typically contains 70–250mg of nitrate per 100g — depending on the variety, growing conditions, and fertilization. Concentrates can provide significantly higher nitrate levels based on a small daily portion.

What is the difference between direct juice and concentrate?

Direct juice is pressed juice from fresh beetroot and is typically drunk in 200–500ml daily portions. Concentrate is significantly denser (4–8kg of beetroot per liter of concentrate) and is taken in small 10–30ml diluted portions — making it more suitable for everyday use and with a reduced volume load.

What are betalains and are they safe?

Betalains are the natural plant pigments of beetroot. They are water-soluble and are classified as safe as a food coloring (E 162) in the EU. A temporary reddish discoloration of urine or stool (beeturia) due to excreted betalains is possible in some people and is harmless.

What does research say about beetroot nitrate in sports?

Since about 2007, sports science (especially the University of Exeter) has been investigating the metabolic pathway nitrate → nitrite → nitric oxide during physical exertion. Daily doses in research are typically 300–800mg of nitrate, taken 2–3 hours before activity. The study results are mixed — effects are reported more consistently in recreational and average athletes than in elite athletes. Despite this research, no approved EU health claims exist.

Why is there no EU health claim for beetroot nitrate?

In 2014, a proposed health claim for beetroot nitrate and physical performance was rejected by the EFSA. The evidence was not considered sufficiently robust according to EFSA standards of Regulation (EC) No 1924/2006. There is also no approved claim for blood pressure-related statements. Therefore, providers are not allowed to make efficacy claims – this is legally binding.

Should you drink beetroot juice before or after exercise?

In study practice, nitrate from beetroot is typically consumed 2–3 hours before physical activity – this is the period during which nitrate-nitrite conversion occurs via salivary bacteria. This is descriptive information from research practice, not a promise of effect. More important than exact timing is a consistent daily routine.

Why can beetroot turn urine red?

In some people, the plant pigments betalains are excreted through the kidneys instead of being completely broken down in metabolism. This leads to a reddish discoloration of urine and occasionally stool – known as beeturia. This phenomenon is genetically determined, harmless, and not an indication of a health problem.

Can I consume beetroot if I have diabetes or fructose intolerance?

Beetroot contains natural sugar (mainly sucrose). This amounts to about 7g of sugar per 100g, and correspondingly more in a concentrate – typically 6-7g per 10ml daily dose. If you have diabetes mellitus or fructose intolerance, you should factor this sugar content into your daily plan and, if necessary, clarify it with a doctor beforehand.

What should I be aware of if I have pre-existing kidney conditions?

Beetroot contains oxalic acid (typically 100–500 mg/100g). Caution is advised in cases of diagnosed calcium oxalate kidney stones, renal insufficiency, or oxalate sensitivity – a medical consultation before consumption is recommended. Fermented beetroot products contain significantly less oxalic acid and may be better tolerated.

What does lactic acid fermentation mean for beetroot?

In lactic acid fermentation, natural Lactobacillus strains convert part of the sugar contained in the beetroot into lactic acid. This changes the acid profile, the pH value drops, and the oxalic acid content is significantly reduced. Fermented beetroot products are generally better tolerated, have a longer shelf life, and contain dextrorotatory lactic acid.

What is the Cologne List® and why is it important for athletes?

The Kölner Liste® (Cologne List®) is an initiative for doping prevention. Listed products are tested for selected doping substances – thereby minimizing the risk of unintentional doping violations. Important: This is not a guarantee of performance or a statement of effect, but a quality and trust signal for athletes who prioritize tested safety in supplements.

When does a beetroot routine show its first personal effects?

Natural products develop their routine over weeks – not days. We recommend consistent intake for at least 60 days to personally assess a routine. Important: Cellavent makes no claims of efficacy; personal experiences are not a promise of effect, and there are no approved EU health claims for beetroot nitrate.

11. Sources

• EFSA (2014). Scientific Opinion on the substantiation of a health claim related to dietary nitrate. EFSA Journal.
• Regulation (EC) No 1924/2006 on nutrition and health claims made on foods.
• Regulation (EU) No 432/2012 on the list of permitted health claims.
• Jones, A.M. et al. (multiple publications 2007–2024). University of Exeter Sport & Health Sciences.
• Australian Institute of Sport — Sports Supplement Framework.
• German Heart Foundation — Patient information on beetroot and blood pressure.
• Regulation (EC) No 834/2007 (EU Organic Regulation).
• Kölner Liste® (Olympic Training Centre Rhineland) — Program for doping prevention.