Guide
How much beetroot should you take a day?
Beetroot has no government-set RDA. Performance trials on beetroot juice have dosed nitrate at 515-1,017 mg a day; a 1300 mg whole-powder capsule is a different amount and form.
Electric Tiger Beetroot's label directs two capsules once a day — 1300 mg of whole organic beetroot powder. Unlike a vitamin or mineral, beetroot has no official dietary reference intake, so there's no government-set number to measure a serving against. The clearest comparison point is the nitrate research itself, and by that measure, 1300 mg of whole powder is a different amount and form from what the performance trials tested.
There's no official dose to compare against
Bodies like the Institute of Medicine set Recommended Dietary Allowances and upper limits for essential nutrients — magnesium, potassium, vitamin C — because the body has a defined requirement for them. Beetroot itself isn't an essential nutrient; it's a food, and no health authority publishes an RDA or upper limit for "beetroot" the way one exists for a mineral. That leaves label amounts to be judged against the vegetable's known nutrient content and against whatever specific compound within it — usually dietary nitrate — a given research question is actually about.
What the nitrate trials used
A 2025 umbrella review pooling 15 meta-analyses on beetroot juice and physical performance found that a nitrate intake of 515-1,017 mg a day (8.3-16.4 mmol) produced a measurable, if small, effect, whether taken as a single dose 2-3 hours before exercise or daily for 3 or more days. Every trial behind that figure used beetroot juice, concentrated specifically to deliver a stated nitrate amount — not a dried, whole-root powder.
A separate 2023 lab analysis measured nitrate and nitrite content across 50 commercial beetroot-based supplements and 20 beetroot samples. It found nitrate content varied widely between products, that a serving of fresh beetroot generally provided more nitrate than most of the supplements tested, and that even the highest-dose product in the sample supplied only 169 mg of nitrate per daily dose — about a sixth of the low end of the trial range above. Nobody has measured or published a nitrate figure for Electric Tiger Beetroot, so we can't say exactly where our 1300 mg serving falls, but the pattern across the category makes it unlikely that a whole-powder capsule at this dose reaches the amounts used in the performance research.
What our label provides
Two capsules of Electric Tiger Beetroot provide 1300 mg of whole organic beetroot powder, once a day, 30 servings a bottle, as low as $14.38 a bottle on subscription ($0.48 a serving). That's a statement of how much dried, milled root is in the capsule — not a nitrate figure, and not a dose matched to the performance trials above.
Other numbers people ask about
A raw beet, about 100 g, contains roughly 7 g of natural sugar and 325 mg of potassium (USDA FoodData Central) — figures that describe the fresh vegetable, not a dried-powder capsule serving, since drying removes water and concentrates the rest. Marketing claims like "8,000 mg equivalent" or "20:1 concentrate," which appear on some competing labels, describe a concentration ratio applied during manufacturing rather than a measured amount of nitrate or fresh root in the finished capsule; they aren't a like-for-like comparison to a plain milligram figure like ours.
Questions people ask
How much beetroot powder should I take per day?
Our label directs two capsules a day, providing 1300 mg of whole organic beetroot powder. Follow label directions unless a doctor tells you otherwise.
How many mg of beetroot nitrate is in a serving?
We don't measure or state a nitrate figure for our beetroot capsule. Lab testing of other commercial beetroot supplements has found nitrate content varies widely by product and brand, generally well under the doses used in performance research.
Is 8,000 mg of beetroot too much?
A number like that on a competing label usually describes a concentration ratio (such as "20:1"), not 8,000 mg of actual root or nitrate packed into one serving. It isn't directly comparable to a plain milligram amount like the 1300 mg on our label.
How much sugar is in beetroot?
A 100 g serving of the raw vegetable has about 7 g of natural sugar (USDA FoodData Central). A dried-powder capsule serving is a much smaller amount of concentrated root, so it carries a correspondingly smaller amount of sugar, though we haven't measured this specifically for our product.
How much beetroot juice should I drink a day?
That's a different product from our capsule — juice research doses to a specific nitrate amount rather than a fixed volume, and the amounts used in trials (515-1,017 mg of nitrate a day) are described above. If you're drinking juice rather than taking a powder capsule, that dose is what the research actually speaks to.
Related reading: beetroot benefits: what the research does and doesn't show, when to take beetroot, and how to choose a good beetroot supplement.
Sources
- Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review A 2025 review pooling 15 meta-analyses found beetroot juice produced mostly negligible-to-small improvements in strength, endurance and lactate tolerance, at nitrate doses of 515-1,017 mg a day — using concentrated juice, not a whole-food powder.
- Antioxidant Capacity, Nitrite and Nitrate Content in Beetroot-Based Dietary Supplements Lab testing of 50 commercial beetroot supplements found that fresh beetroot itself generally contains more nitrate than most beetroot supplement servings do, and nitrate content varied widely from product to product.
*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.
