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Beet Concentrate

Also known as: Beta vulgaris, Beetroot juice, Beetroot powder, Beetroot extract, Beetroot Concentrate

Overview

Beetroot concentrate is derived from the roots of the beet plant, scientifically known as Beta vulgaris, and is rich in inorganic nitrates which are transformed into nitric oxide (NO) in the body. This supplement is primarily used to enhance exercise performance, lower blood pressure, and improve overall cardiovascular health. Notably recognized for its high nitrate content, beetroot concentrate influences vascular function and exercise capacity, making it a popular ergogenic aid in sports nutrition. The current body of research supporting its efficacy includes several systematic reviews and meta-analyses, indicating a moderate level of evidence, although some studies exhibit methodological limitations. The supplement is available in various forms, such as juices and powders, which can be consumed for both athletic and health purposes.

Benefits

Beetroot concentrate offers several benefits supported by evidence-based studies. Key benefits include: - **Muscular Endurance and Strength**: Studies report an improvement in muscular endurance (Standardized Mean Difference [SMD]: 0.31) and less decline in muscular strength during fatigue (SMD: 0.64) with beetroot supplementation. - **Blood Pressure Reduction**: Notably, beetroot juice can reduce systolic blood pressure by approximately -3.55 mm Hg and diastolic blood pressure by -1.32 mm Hg, primarily benefiting individuals with elevated blood pressure. - **Exercise Performance**: While effects vary, some studies indicate potential benefits for exercise recovery, though high-intensity training effects may not show significant enhancements. The evidence suggests that these benefits are particularly significant for healthy individuals, especially those involved in resistance training or those aiming for cardiovascular management.

How it works

The primary mechanism of action for beetroot concentrate revolves around the conversion of inorganic nitrates into nitric oxide (NO) in the body. Nitric oxide is known to relax vascular smooth muscle, leading to improved blood flow and reduced blood pressure. The conversion is facilitated by the enzyme endothelial nitric oxide synthase (eNOS) and soluble guanylyl cyclase (sGC), which are critical in the nitric oxide signaling pathway. Ultimately, this enhances vasodilation and contributes to improved cardiovascular and exercise performance outcomes.

Side effects

Beetroot concentrate is generally deemed safe for most adults. However, it is associated with a few common side effects, occurring in more than 5% of users: - **Beeturia**: This leads to a transient condition where urine turns red, which is harmless but could cause concern. - **Gastrointestinal Upset**: Some individuals report bloating or minor digestive disturbances. - **Uncommon and Rare Side Effects**: No other common or rare side effects have been consistently documented. - **Drug Interactions**: Caution is advised when used with blood pressure medications or erectile dysfunction drugs due to potential additive effects on vasodilation. - **Contraindications**: Individuals with hypotension or on certain medications should consult a healthcare professional before use. - **Pregnant or Breastfeeding Women**: Should seek medical advice before taking beetroot supplements.

Dosage

The recommended dosage of beetroot concentrate varies based on the intended benefits. For general health, a minimum effective dose of about 300-400 mg of inorganic nitrates per day is suggested. For enhanced exercise performance, optimal dosing ranges between 316-985 mg/day have been noted. It is often advised to consume beetroot supplements 2-3 hours prior to exercise to maximize performance benefits. Beetroot juice or concentrated supplements are common forms, with good absorption rates noted; however, individual variability may affect outcomes. There is no well-established upper limit, but excessive intake could lead to more pronounced side effects such as beeturia.

FAQs

Is it normal to have red urine after consuming beetroot concentrate?

Yes, this condition, known as beeturia, is harmless and occurs in some individuals after beetroot consumption.

Can beetroot concentrate lower my blood pressure?

Yes, studies have shown that beetroot juice can significantly reduce both systolic and diastolic blood pressure.

When is the best time to take beetroot concentrate?

It's best taken 2-3 hours before exercise to optimize performance benefits.

Is beetroot concentrate suitable for everyone?

While generally safe, those with low blood pressure or on certain medications should consult a healthcare provider.

Does beetroot improve high-intensity workout performance?

Results are mixed; while it helps endurance, studies show limited benefits for high-intensity power outputs.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis included 27 studies and demonstrated that beetroot supplements improve muscular endurance and reduce strength decline during fatigue, with robust effect sizes.
https://pubmed.ncbi.nlm.nih.gov/29141968/ – In this meta-analysis involving 22 studies, beetroot juice was shown to significantly lower blood pressure, with effects becoming more pronounced with higher doses and longer duration.
https://www.mdpi.com/2072-6643/13/11/3674 – A systematic review that assessed various studies on the effects of beetroot on exercise performance, indicating mixed results particularly regarding high-intensity activities.
https://www.researchgate.net/publication/367091368_Does_Beetroot_Supplementation_Improve_Performance_in_Combat_Sports_Athletes_A_Systematic_Review_of_Randomized_Controlled_Trials – This review focuses on combat sports athletes and evaluates the impact of beetroot supplementation, highlighting variability in performance outcomes.
https://www.tandfonline.com/doi/full/10.1080/19390211.2021.1939472 – This study examined the dietary nitrates in beetroot and their effects on physical performance, contributing to the understanding of its benefits and limitations in athletes.