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Beet

Also known as: beetroot, beet, red beet, beet greens, beet powder, Beta vulgaris

Overview

Beetroot, scientifically referred to as Beta vulgaris, is a versatile root vegetable recognized for its high concentrations of inorganic nitrate (NO₃⁻), which is vital for various health benefits. Commonly consumed in powdered form, beetroot is favored by athletes for its potential to enhance performance during endurance and strength activities. Its rich antioxidant and phytonutrient profile allows for various health benefits, and research from multiple systematic reviews and meta-analyses confirms both its safety and efficacy as a supplement. Beetroot can be ingested in several ways, including raw, cooked, juiced, or as concentrated powder, catering to diverse preferences and making it accessible for a wide range of consumers, including both the casual user and dedicated athlete.

Benefits

Research highlights several evidence-based benefits of beetroot powder, particularly its capacity to improve muscular endurance and strength performance. Specific research shows a standardized mean difference (SMD) of 0.31 in endurance and 0.26 in strength, with the most benefits reported among healthy male athletes who consume beetroot 2-3 hours prior to exercise. Additional studies indicate slight enhancements in power output during high-intensity activities. The compelling evidence drawn from multiple clinical trials supports beetroot's recognition as an effective ergogenic aid, particularly beneficial for those engaged in endurance sports, thus reflecting its positive impact on performance metrics.

How it works

The enhancement in performance attributed to beetroot supplementation is primarily due to the conversion of inorganic nitrates into nitric oxide (NO) upon ingestion. Nitric oxide facilitates vasodilation, which significantly improves blood flow, allowing for optimal oxygen delivery to muscles during exertion. The efficacy of beetroot is contingent upon the bioavailability of nitrates, which varies according to the form and dosage consumed, thereby influencing physiological responses during physical activities.

Side effects

Beetroot supplementation is regarded as safe and is generally well-tolerated. The most common side effects pertain to gastrointestinal discomfort, such as bloating and gas, affecting more than 5% of users. No severe or rare adverse effects associated with beetroot supplementation have been reported. Precautionary measures are suggested for individuals on antihypertensive medications, those with severe psychiatric conditions, or anyone with a known allergy to beetroot. It is also encouraged for older adults or individuals with existing health issues to consult healthcare professionals prior to initiating supplementation, ensuring safety and considerations for any potential risks.

Dosage

For optimal benefits, the recommended daily dose of beetroot powder typically ranges from 316 to 985 mg of inorganic nitrate, with consumption suggested 2-3 hours before physical activity. To effectively elevate nitrate levels, the intake usually falls between 6.4 to 11.2 mmol, tailored to individual activity demands. Although no strict upper limit is established, studies have effectively administered higher doses, exceeding 12.9 mmol per day, without adverse effects. It is critical to consider variations in absorption rates and physiological responses based on the specific beetroot powder formulation selected, which underlines the importance of appropriate product choice to maximize health benefits.

FAQs

How long before exercise should I take the supplement?

Typically, you should take the supplement 2-3 hours before exercise to maximize its benefits.

Are there any side effects?

While generally well-tolerated, some users may experience gastrointestinal issues, such as bloating or gas.

Can I take it with other supplements?

There are no significant interactions reported, but it's advisable to consult with a healthcare provider.

Is it safe for older adults?

Yes, studies have shown it is safe and well-tolerated among older participants.

What can I expect in terms of performance?

Improved muscular endurance and strength, particularly in a fatigued state, are expected outcomes.

Research Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6617117/ – This systematic review evaluated the effects of beetroot supplementation on exercise performance. Findings indicate that beetroot can significantly improve endurance and strength, particularly in trained individuals, and highlight optimal dosing strategies for athletes.
https://journals.lww.com/acsm-msse/Abstract/2018/04000/Effect_of_Beetroot_Juice_on_Exercise_Performance_.3.aspx – This study investigates beetroot juice's impact on exercise performance, concluding that it enhances exercise capacity through improved oxygen delivery due to increased nitric oxide levels, particularly in recreational and trained athletes.