Betanin

PhytochemicalBetalainBest with a meal

What is it

Betanin is the major red-violet pigment found in beets (Beta vulgaris). It is a glucoside of betanidin, classified as a betacyanin. Betanin is used both as a natural food coloring (E162, beet red) and as a supplement ingredient for antioxidant support.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Antioxidant activity

Limited Evidence

Strong in vitro antioxidant activity; in vivo evidence in humans is more modest due to limited bioavailability.

How it works

Betanin is a potent antioxidant in vitro, with free radical scavenging capacity comparable to or exceeding many other dietary polyphenols. It is absorbed from the GI tract to a limited extent, with some studies detecting it intact in urine after beet consumption. In the body, betanin may contribute to anti-inflammatory effects, hepatoprotection, and possible anti-cancer activities observed in beet-related research. The compound's vibrant color also explains the harmless red-pink discoloration of urine and stool (beeturia) in about 10-15% of people after eating beets.

Dosage

No established RDA. As a food coloring, used at 1-50 mg per serving in beverages and foods. Supplement doses vary by product.

When and how to take it

Not applicable as a specific timing-sensitive nutrient. Consume with meals as part of beet products.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Beet root extract (contains betanin)

Most common source.

Whole-food source with nitrates and other compounds

Isolated betanin (food coloring)

Used as natural red coloring.

Limited oral absorption

Safety

Recognized as safe (GRAS, EU E162) at food coloring levels. Beeturia (pink urine) is harmless. Some individuals may have allergic reactions to beet products.

Who should be cautious

People with oxalate-related kidney stones may want to moderate beet intake. Pregnancy and lactation: food amounts are safe.

Interactions

No significant pharmacological interactions reported.

Food sources

Beets (red)

Amount
1 cup cooked = ~200 mg betalains
%DV
—

Beet juice

Amount
1 cup = ~100-200 mg betalains
%DV
—

Frequently asked questions

Why does beet make my urine pink?⌄

About 10-15% of people excrete enough intact betanin to color urine pink/red. This is harmless and called beeturia.

Is betanin safe as a food coloring?⌄

Yes, it is approved by FDA and EU regulators as a natural food coloring.

References

Betanin on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Betanin (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.