The 8 Best Red Powders of 2024, According to a Dietitian

Where We Stand

While all of the products on this list are great, Now Foods Beetroot Powder is our favorite because it's appropriate for most people, rigorously tested for purity and potency and doesn't contain any additives. If you're really wanting to try a red powder but would prefer it in capsule form, opt for the OIAM Tart Cherry capsules.

Is a Red Powder Beneficial?

While you do not need to have red powders, it may be beneficial for certain people, including: 

• People who don’t consume enough fruits and vegetables. If you have trouble eating at least five servings of fruits and vegetables per day, red powders may be one way to increase your intake. Akhaphong notes that some people may struggle to consume enough red fruits and vegetables due to texture or flavor issues, while others may not have the time, accessibility, or ability to cook these foods. 
• Athletes: certain ingredients found in red powders, such as beet and tart cherries have been shown to improve workout performance and recovery. If you’re a competitive athlete, be sure to choose a powder that has been tested for banned substances. Look for one that is NSF Certified for Sport or Informed Sport Certified.
• People with absorptive disorders.  According to Wan Na Chun, MPH, RD, red powders can be a good source of Vitamins A, C, and E as well as potassium and folic acid. Some may have minerals such as iron as well. If you have a digestive disorder that decreases your absorption of nutrients, red powders may help you meet your nutrient needs. 
• People with inflammatory conditions and circulation problems. One study showed that berry and vegetable powders, along with a moderate exercise routine, improved circulation among women. 
• People with cardiovascular disease. Beets, a common ingredient in red powders, has been shown to lower blood pressure and improve outcomes of cardiovascular disease. 

Who May Not Benefit From Red Powders

The ingredients in red powders vary significantly from one product to another. Some may be as simple as beet powder or tart cherry powder, whereas others contain adaptogenic herbs, prebiotics, probiotics, sweeteners, and other ingredients in addition to fruits and vegetables. 

Even if you consider these products food, technically, they are supplements. The whole food ingredients in the quantities found in some powders may not be safe for certain individuals. Some red powders are also very high in certain vitamins and minerals, and they may put you over the recommended amount of certain nutrients if you take other supplements. 

If you have any medical conditions or take any medications or supplements, we recommend reviewing any powder you’re considering adding to your routine with a healthcare provider first. The following groups of people should be especially cautious about taking red powders: 

• People taking prescription medications. Some red powders include ingredients that can interact with prescription medications. This may include green vegetables, alfalfa, acerola, and nettle root, which Akhaphong notes can interact with blood thinners, diabetes medications, and other prescription drugs.
• Pregnant or breastfeeding people. Many ingredients such as adaptogenic herbs, amino acids, and others are not well studied in pregnant and breastfeeding people, and the risks to the fetus and baby are unknown. In addition, if you’re taking a prenatal vitamin, a red powder could lead to getting too much of certain nutrients.
• People with kidney disease: Red powders can be very high in potassium, which people with chronic kidney disease may need to limit.
• People with digestive disorders. Some red powders contain prebiotics and probiotics, which can actually make some symptoms of certain digestive disorders worse. This doesn’t mean you need to avoid all red powders, but we recommend working with your healthcare provider to choose the best one for you.
• People taking other vitamin and mineral supplements: If you take a multivitamin or individual vitamin or mineral supplements, review your supplements with your healthcare provider before adding a red powder to ensure you’re not consuming too much of any one nutrient.

How We Selected

Our dietitians put together this list of best red powders by considering a variety of products with different ingredients that would fit various preferences and needs. In refining the list, we considered these qualities.

• Main Ingredient: These red powders are composed of many different types of red fruits and vegetables. Depending on what you're using this powder for, you may gravitate toward one that centers on a particular fruit or vegetable. For example, a red powder with tart cherry as its main ingredient is targeted toward athletes looking for endurance and recovery. On the other hand, a red powder with beet as its main ingredient may be more helpful for people who want a good source of vitamin C, potassium, iron, magnesium and zinc. We included a variety in our list to provide options for many preferences.
• Added Sugar: Red powders sometimes have added sugar, for the same reason a cookie does: It makes them taste better. We looked for products with low added sugar, giving you room to blend these powders with other fruits or juices. Keep in mind that the current recommendation is to limit added sugar to no more than 10 percent of your daily caloric intake; this would translate to less than 30 grams per day for men and less than 25 grams for women.
• Third-party testing of supplements: It's important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.

What to Look For in Red Powders

• The format: Most red powders come as a powder that you can add to water or another drink like juice or a smoothie. Some are also available as capsules, but the best form is the one you're more likely to use.
• What's in them: If you have any food allergies or sensitivities, always check the ingredient list to ensure that the red powder that you are selecting is safe for you. Some may contain adaptogens, probiotics and prebiotics or added sugars that may not be suitable.
  
• How you'll use them: Consider how you're going to use this powder. If you are on the go, you may want a portable single-serve item. Or, you might be looking for a product that combines a few ingredients, in which case a red powder with a blend of ingredients may work best for you.

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Red powders vary widely in ingredients. Some ingredients to be cautious of include: 

• Stinging Nettle: Some red powders add nettle root or stinging nettle, which interacts with both over-the-counter and prescription medications. In general, it’s probably best to avoid powders that have this ingredient, but always check with your healthcare provider if you are considering a product that contains it.  
• Adaptogens. Some red powders contain adaptogenic herbs, which can interact with a wide variety of prescription medications. For example, reishi mushrooms may interact with blood pressure medications, diabetes medications, and certain cancer treatments. Rhodiola or ashwagandha may interact with several antidepressants, blood pressure medications, diabetes medications, thyroid medications, cholesterol medications, immunosuppressants, and many other drugs that are broken down in the liver. 
• Probiotics and prebiotics. Some red powders add prebiotic fiber and probiotics. While doses are typically low (about how much you’d find in yogurt), some people may find that certain strains of probiotics exacerbate digestive conditions. In addition, there is no concrete evidence to suggest that the general population needs to consume or gain any benefit from probiotic supplements on a regular basis. Check with your healthcare provider before starting any supplement that contains probiotics. 

How Much to Take

There is no defined upper limit for red powders. However, you’ll want to make sure that you’re not consuming too much of any vitamin or mineral that may be in these supplements. Your body filters and eliminates water soluble vitamins including B vitamins and vitamin C, so you’re less likely to experience side effects from those.

Fat soluble vitamins (A, D, E, and K) and some minerals can be dangerous in excess. Review your red powder with your healthcare provider and, when available, compare the supplement facts panel with the upper limits as established by the NIH Office of Dietary Supplements.

Our Experts

• Shushy Rita Setrakian, MS, RD, registered dietitian and one of our nutrition and supplement commerce editors
• Andrew Akhaphong, MS, RD, LD, registered dietitian for Mackenthun's Fine Foods
• Wan Na Chun, MPH, RD, registered dietitian and certified personal trainer
• Gianna Beasley, MS, RD, CPT, registered dietitian and certified personal trainer

Why Trust Verywell Health

Sarah Anzlovar, MS, RDN, LDN, is a registered dietitian with a master's degree in nutrition communication from the Tufts Friedman School of Nutrition Science and Policy. She owns a private practice in the suburbs of Boston, where she helps women ditch diets and learn to eat foods that help them feel their best and achieve optimal health. Sarah is also a freelance writer, where she lends her expertise in translating research on a wide variety of nutrition topics into relatable and approachable recommendations for consumers. She combed through the research on red powders and all the options on the market to find the ones with the highest quality ingredients and ingredient purity.