Turmeric and Beetroot: Circulation and Energy Support
- Herbs around us
- Oct 23
- 4 min read
When it comes to natural ways to support energy and circulation, turmeric and beetroot are two of the most powerful plant allies. Both have unique compounds that help the body produce and use oxygen more efficiently — turmeric through its anti-inflammatory curcumin, and beetroot through its natural nitrates that increase nitric oxide production.
Together, they create a scientifically proven synergy that supports heart health, stamina, muscle recovery, and overall energy balance. Whether you enjoy them as a turmeric tea, juice blend, or in turmeric capsules, this duo helps your body feel energized, focused, and strong from the inside out.
1. The Science of Better Circulation
Healthy circulation ensures that oxygen and nutrients reach every organ and muscle. Curcumin extract — the active compound in turmeric — supports blood vessel flexibility and reduces inflammation in the endothelium, the delicate lining of blood vessels. Beetroot, on the other hand, is rich in nitrates that the body converts into nitric oxide, a molecule that relaxes and widens blood vessels for smoother blood flow.
A review published in Nutrients (2020) found that curcumin improved endothelial function and reduced oxidative stress in both healthy individuals and those with cardiovascular risk factors. Another meta-analysis in Critical Reviews in Food Science and Nutrition (2021) confirmed that beetroot juice supplementation significantly increased nitric oxide levels and improved blood pressure regulation.
By working on different but complementary pathways, turmeric root and beetroot help the cardiovascular system deliver oxygen efficiently and maintain balanced blood pressure — crucial for both everyday energy and athletic performance.
2. Heart Health and Anti-Inflammatory Benefits
Chronic inflammation can stiffen arteries and impair blood flow over time. Turmeric’s curcumin helps counter this by reducing inflammatory molecules such as TNF-α and CRP, while beetroot’s antioxidants, including betalains, protect blood vessels from oxidative damage.
In a human study published in American Journal of Cardiology (2012), curcumin supplementation improved vascular elasticity and reduced arterial stiffness. Meanwhile, beetroot juice was shown in Hypertension (2015) to reduce systolic blood pressure in participants with hypertension after just two weeks of daily intake.
Together, turmeric curcumin and beetroot extract form a natural duo that helps keep arteries relaxed, blood pressure stable, and circulation strong — without the harsh effects of synthetic stimulants or energy boosters.
3. Exercise, Stamina, and Muscle Recovery
Athletes and active individuals often struggle with post-exercise fatigue and muscle soreness. The turmeric-beetroot combination has been studied for its potential to improve endurance and speed up recovery.
In a 2021 study from Frontiers in Nutrition, participants who consumed beetroot juice along with curcumin supplementation showed greater oxygen efficiency and lower lactate buildup during exercise compared with the control group. This means their muscles used oxygen more effectively and produced less fatigue-related acid, resulting in better stamina and quicker recovery.
Turmeric’s anti-inflammatory properties help minimize post-workout soreness, while beetroot’s nitrates increase oxygen transport — a perfect formula for people looking to boost physical performance naturally. For athletes, combining turmeric powder or turmeric root with beet juice is a simple yet effective way to improve endurance without artificial energy drinks.
4. Brain and Energy Connection
Healthy blood flow isn’t only vital for physical stamina — it’s also key to mental sharpness. The increased nitric oxide from beetroot enhances cerebral blood flow, while turmeric’s curcumin has been shown to support cognitive health by reducing oxidative stress in the brain.
A study in American Journal of Geriatric Psychiatry (2018) found that adults taking curcumin for 18 months showed significant improvements in memory and attention. In parallel, a 2019 Nutrients review reported that beetroot supplementation improved cognitive performance and reaction time, especially in older adults.
Together, these effects suggest that curcumin and beetroot may support both mental focus and sustained physical energy by ensuring oxygen reaches the brain and muscles efficiently.
5. Best Ways to Combine Turmeric Root and Beetroot
Here are practical, delicious ways to include both in your daily routine:
Beetroot Turmeric Juice: Blend cooked or raw beetroot with turmeric powder, lemon, and ginger for a nutrient-rich energy drink.
Turmeric Tea with Beetroot Extract: Stir turmeric in tea with a few drops of beet juice for a warm, circulatory tonic.
Post-Workout Smoothie: Mix turmeric root, beetroot, banana, and black pepper in a blender for a refreshing recovery shake.
Turmeric Supplements: Choose turmeric capsules or turmeric supplements that pair curcumin with beetroot powder for convenient daily use.
6. Safety and Side Effects
Both turmeric root and beetroot are safe for most people when taken in food or moderate supplement doses. However, individuals with low blood pressure should monitor intake, as beetroot’s nitric oxide effect can enhance vasodilation.
Turmeric side effects, such as mild nausea, diarrhea, or stomach upset, may occur at high doses, especially when taken on an empty stomach. People on blood-thinning medication or with gallbladder disease should consult a healthcare provider before starting concentrated turmeric supplements.
Beetroot can temporarily tint urine or stools pink — a harmless and natural effect called beeturia.
FAQ
1. Can I drink turmeric with beetroot juice every day?
Yes. A small glass of fresh turmeric-beetroot juice or a cup of turmeric tea with beetroot extract can safely support daily energy and circulation.
2. Does this combination really boost energy?
Yes. Beetroot increases oxygen efficiency, while turmeric reduces inflammation — together they support steady, natural energy without caffeine.
3. Is it safe for people with high blood pressure?
In most cases, yes. Both turmeric and beetroot can help maintain healthy blood pressure, but those on medication should consult their doctor.
4. How long does it take to notice results?
Most studies observed benefits after 2–8 weeks of consistent use.
5. Can I use them for skin benefits too?
Yes. Improved circulation supports skin radiance, and topical products like turmeric soap may complement internal detox effects.
Conclusion
Turmeric and beet root supplement form a vibrant, health-boosting duo that enhances circulation, strengthens the heart, and sustains natural energy. While turmeric curcumin calms inflammation and protects blood vessels, beetroot’s nitrates improve oxygen flow and endurance.
This partnership reflects the balance between earthy grounding (turmeric) and oxygen-rich vitality (beetroot) — making it ideal for anyone seeking lasting energy and cardiovascular wellness through natural, evidence-backed means.
References
Sahebkar A et al. Nutrients. 2020;12(11):3471.
McDonagh STJ et al. Hypertension. 2015;65(2):320–327.
Akazawa N et al. Nutrition Journal. 2012;11:92.
Thompson KG et al. Frontiers in Nutrition. 2021;8:679987.
Small GW et al. American Journal of Geriatric Psychiatry. 2018;26(3):266–77.
