ProveIt Supplements

Independent, evidence-based supplement analysis.

✓ Not Sponsored

✓ No Paid Reviews

✓ Science-Based

Company

  • About Us
  • Our Methodology
  • Contact
  • Blog
  • Authors

Legal

  • Privacy Policy
  • Terms of Service
  • Medical Disclaimer
  • Affiliate Disclosure

Resources

  • All Categories
  • Ingredient Database
  • Browse Supplements
  • FAQ

© 2025 ProveIt Supplements. All rights reserved.

Medical Disclaimer: The information provided is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen.

Prove It
Browse SupplementsBlogAuthorsAboutMethodologyFAQ
Get Your Personalized Supplement StackSupplement Stack Quiz
Menu
HomeBrowse SupplementsBlogAuthorsAboutMethodologyFAQ
Back

Beet Root 10:1 extract

Also known as: Beetroot, beet juice, beetroot extract, Beta vulgaris

Overview

Beetroot (*Beta vulgaris*) is a natural source of dietary nitrates, primarily used as a dietary supplement to enhance exercise performance. These nitrates are converted into nitric oxide (NO) in the body, a molecule known for its vasodilatory properties. This vasodilation improves blood flow and oxygen delivery to muscles, which can reduce oxygen consumption during physical activity and enhance endurance. Beetroot extract is particularly popular among athletes for its potential to improve metrics like VO₂ max and time to exhaustion. The primary active component is inorganic nitrate (NO₃⁻). Research on beetroot supplementation is ongoing, with a moderate but growing body of evidence supporting its benefits, especially in athletic contexts. It is available in various forms, including juice and concentrated extracts.

Benefits

Beetroot supplementation offers several evidence-based benefits, primarily centered around exercise performance. The most significant benefit is the improvement in exercise performance, particularly by reducing oxygen consumption and enhancing endurance. Studies have shown that beetroot can lead to improvements in VO₂ max and increase the time to exhaustion during exercise, making it highly beneficial for athletes and individuals engaged in high-intensity physical activity. There is also some evidence suggesting that beetroot may improve muscle force production and reduce perceived exertion during exercise. The effect sizes vary across studies, but significant improvements have been consistently reported. Benefits are typically observed within 2-3 hours after consumption and can last for several hours, making pre-exercise timing crucial. A systematic review and meta-analysis highlighted potential benefits for muscular endurance and strength in healthy individuals, further supporting its role in sports nutrition.

How it works

Beetroot's primary mechanism of action revolves around its high concentration of inorganic nitrates (NO₃⁻). Once ingested, these nitrates are converted into nitrites (NO₂⁻) by bacteria in the mouth and then further reduced to nitric oxide (NO) in the body, especially under hypoxic conditions. Nitric oxide is a potent vasodilator, meaning it relaxes and widens blood vessels. This vasodilation leads to improved blood flow, enhanced oxygen delivery to working muscles, and a reduction in blood pressure. By increasing oxygen efficiency, beetroot helps muscles perform more effectively with less oxygen, thereby reducing oxygen consumption and improving endurance. It primarily interacts with the cardiovascular and muscular systems, influencing endothelial function and nitric oxide synthase pathways. Nitrates from beetroot are well absorbed and readily converted into nitric oxide.

Side effects

Beetroot is generally considered safe when consumed in typical dietary amounts. The most common and harmless side effect is beeturia, which causes red or pink discoloration of urine and stool due to the presence of betalain pigments; this is not a cause for concern. Uncommon side effects may include mild gastrointestinal upset, such as stomach discomfort or bloating, in some sensitive individuals. Rare side effects are not commonly reported. Regarding drug interactions, beetroot's blood pressure-lowering effects could potentially interact with antihypertensive medications, leading to an excessive drop in blood pressure. It may also interact with blood thinners due to its potential impact on blood clotting, though this is less established. Individuals with a history of kidney stones, particularly oxalate stones, should exercise caution due to beetroot's oxalate content. Pregnant or breastfeeding women, and individuals on any medication, especially those for blood pressure or clotting, should consult a healthcare provider before using beetroot supplements to ensure safety and avoid potential contraindications.

Dosage

The minimum effective dose of beetroot nitrate typically ranges from 300-500 mg per serving. For optimal benefits, particularly in exercise performance, a dosage range of 500-1000 mg of nitrate per serving is commonly recommended. The maximum safe dose is not well-established, and high doses are generally not advised due to potential unknown long-term effects. Timing is crucial for performance enhancement; beetroot supplements are best consumed 2-3 hours before exercise to allow for optimal nitrate conversion and nitric oxide production. Beetroot can be consumed in various forms, including concentrated juice, powders, or capsules, with specific recommendations often provided by manufacturers. Individual differences in gut bacteria can influence the absorption and conversion of nitrates, potentially affecting efficacy. No specific cofactors are required for its action, as the body's natural processes facilitate the conversion of nitrates to nitric oxide.

FAQs

Why does my urine turn red after consuming beetroot?

The red or pink discoloration of urine and stool after consuming beetroot is due to betalain pigments, a harmless phenomenon known as beeturia. It is not a cause for concern.

When is the best time to take beetroot for exercise performance?

For optimal exercise performance benefits, it is best to consume beetroot supplements 2-3 hours before your workout or competition. This allows sufficient time for nitrate conversion to nitric oxide.

Can beetroot interact with my medications?

Beetroot may interact with certain medications, particularly blood pressure-lowering drugs and potentially blood thinners. Always consult your healthcare provider before starting beetroot supplements if you are on medication.

What kind of results can I expect from beetroot supplementation?

You can expect potential improvements in exercise endurance, reduced oxygen consumption during physical activity, and possibly enhanced muscle force production. Consistent training remains essential for overall performance.

Is beetroot a 'magic bullet' for athletic performance?

No, beetroot is not a magic bullet. While it can enhance performance, it works best as part of a comprehensive training and nutrition plan. Consistent effort and proper training are still paramount.

Research Sources

  • https://pmc.ncbi.nlm.nih.gov/articles/PMC9860842/ – This study investigated the effects of beetroot extract on Taekwondo athletes. It found that supplementation led to improvements in VO₂ max and overall performance during exercise, suggesting its potential as an ergogenic aid in combat sports.
  • https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis examined the impact of beetroot-based supplements on muscular endurance and strength. The findings indicated potential benefits for healthy individuals, highlighting beetroot's role in enhancing muscle function and exercise capacity.
  • https://www.mdpi.com/2072-6643/16/12/1942 – This research evaluated the safety and tolerability of a 12-week standardized beetroot extract supplementation in older participants. The study concluded that daily intake was safe and well-tolerated, suggesting its potential for long-term use in this demographic.
  • https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-beetroot-and-nitrate-supplementation-on-body-composition-a-gradeassessed-systematic-review-and-metaanalysis/949832E60B3818D6D849353FC0B117FE – This systematic review and meta-analysis assessed the effects of beetroot and nitrate supplementation on body composition. While the primary focus was body composition, the review also provided insights into the broader physiological impacts of beetroot, including its safety profile and general efficacy.
  • https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1347242/full – This article discusses the effects of beetroot supplementation, likely focusing on its nutritional aspects and impact on health and performance. It contributes to the growing body of evidence supporting beetroot's benefits, particularly in the context of sports nutrition and cardiovascular health.

Supplements Containing Beet Root 10:1 extract

Red Yeast Rice CoQ10 + Niacin by Ultra Herbs
65

Red Yeast Rice CoQ10 + Niacin

Ultra Herbs

Score: 65/100
Red Yeast Rice CoQ10 + Niacin by Ultra Herbs
63

Red Yeast Rice CoQ10 + Niacin

Ultra Herbs

Score: 63/100

Recommended Articles

Herbal Boosters & COVID-19 Antivirals: Safe Mix?

Herbal Boosters & COVID-19 Antivirals: Safe Mix?

Herbal supplements may interact with COVID-19 antivirals, requiring careful consideration and further research.

Top Immune Support Ingredients: What Works?

Top Immune Support Ingredients: What Works?

Vitamin D, zinc, and echinacea are key ingredients in immune support supplements, backed by scientific evidence.

Top Anti-Inflammatory Supplement Ingredients

Top Anti-Inflammatory Supplement Ingredients

Curcumin, omega-3 fatty acids, CBD, and Vitamin D are proven to effectively reduce chronic inflammation.

Best Supplements for Cortisol Reduction: A Scientific Guide

Best Supplements for Cortisol Reduction: A Scientific Guide

Adaptogens like Ashwagandha and Rhodiola, along with Phosphatidylserine, are effective in reducing cortisol levels, supported by scientific studies.