How Much Beetroot Powder per Day Should You Take?

The recommended serving size is around 3-6 grams of beetroot powder per day. If you’re using Zen Principle’s Organic Beetroot Powder, this translates to 1-2 teaspoons per glass of water (or whichever liquid you prefer).

While the beetroot is a superfood of health-beneficial nutrients like natural nitrates, fiber, potassium, vitamin A, vitamin C, and calcium, this root vegetable also contains high levels of oxalates. Oxalates are naturally occurring compounds present in most vegetables. Because they act as antinutrients and bind to calcium, they can increase the risk of calcium oxalate stone formation in your body. (Calcium oxalate stones are a type of kidney stones.) 

On top of that, oxalate-rich beets may contribute to the development of gout (a form of inflammatory arthritis). In fact, a 2009 study in the Journal of Urological Research suggests “a correlation between gout and calcium oxalate urinary stone” through the uric acid metabolism. 

With that said, a recent review in the Journal of Nutrients suggests that oxalates may not be “a major risk factor” for kidney stone formation. Two Nurses’ Health Studies also found that “dietary oxalate had little impact on kidney stone formation, while dietary calcium intake was inversely associated with kidney stone formation.” So, if you frequently have kidney stones, it’s best to be your own judge. Even better, consult a healthcare professional before supplementing with beetroot powder. 

Taking too much beetroot powder may also give you digestive discomfort in the form of gas, belching, or diarrhea. That’s due to the presence of FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) naturally present in beets. Unfortunately, people with gastrointestinal issues, like irritable bowel syndrome (IBS), don’t react well to FODMAPs-rich foods. If you identify as such, it might be best to avoid beets altogether. 

The Benefits of Beetroot Powder in a Nutshell

So, why should you bother taking beetroot powder in the first place?

For one thing, beetroot powder is a more convenient way of reaping the superfood’s health benefits. High-quality beetroot powder (like the one we created at Zen Principle) retains the natural fiber and nutrients that the actual root vegetable contains. And you don’t even have to scarf down an entire cup of beets for the benefits to take root!

On top of that, there’s a whole list of reasons that the mighty beet can offer: 

  • Better heart health 
  • Improved brain health
  • Less inflammation 
  • Lower blood sugar levels 
  • Greater athletic endurance 
  • More regular periods 

Just be sure that you’re getting beetroot powder, not beet juice powder.

Want to learn more about the health benefits of beetroot powder in detail? Hop over to our in-depth guide on the subject! 


Zen Principle Organic Beetroot Powder

Now that you’re clear on how much beetroot powder per day you should consume, you probably want to get your hands on some high-quality beetroot powder. In which case, check out Zen Principle’s Organic Beetroot Powder

Made from whole beets grown in USDA-certified organic farms in North America (the U.S. and Canada) and India, our organic beetroot powder is non-GMO (genetically modified organisms), gluten-free, and chemical-free. To retain its key nutrients and eliminate potential hazards (like salmonella), the beets are dried at a carefully monitored low temperature. Then, they are meticulously packaged in a GMP-compliant (Good Manufacturing Practices) and organic-certified facility right here in the U.S. 

Using the recommended daily dose of six grams of beetroot powder (about two teaspoons), each pouch gives you 76 servings. In other words, a bag of our premium beetroot powder can last you for about two months.

So, what are you waiting for? Get your organic beetroot powder today!


How Much Beetroot Powder per Day Should You Take?


Leave your comment
Created on: February 26, 2024
Tanya at Zen Principle

Hi Maria,

You’re right! 1-2 teaspoons of our Zen Principle’s Organic Beetroot Powder is typically meant to be mixed with a standard 8-ounce glass of water. However, feel free to adjust the amount of water to your preference depending on how strong you like your drink.

I hope this helps.

Created on: February 26, 2024

Glass of water meaning 8-oz.?
Thank you

Created on: February 26, 2024

Just need clarification on “ glass of water”. Per 1-2 tsp. Of powder. Is this a typical 8-oz. glass or larger?
Thank you for your reply.

Created on: May 09, 2023
Shelby Lucero

Would love to try please ad me to your marketing list 🥰