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Beet Leaf Extract

Also known as: Beet leaf extract, Beet greens extract, Beta vulgaris leaf extract

Overview

Beet leaf extract is derived from the leaves of the Beta vulgaris plant, commonly known as the beetroot plant. This botanical supplement is rich in dietary nitrates, polyphenols, betalains, and carotenoids, all contributing to its antioxidant properties. Its primary mechanism involves the high nitrate content, which the body converts into nitric oxide (NO). Nitric oxide is a potent vasodilator, meaning it helps relax and widen blood vessels, leading to improved blood flow and reduced blood pressure. Consequently, beet leaf extract is primarily used for supporting cardiovascular health, enhancing muscular endurance and strength, and providing general antioxidant support. While research on beet leaf extract specifically is growing, much of its understanding is extrapolated from extensive studies on beetroot juice and other nitrate-rich supplements, which share similar active compounds and mechanisms.

Benefits

Beet leaf extract offers several evidence-based benefits, primarily driven by its nitrate content and rich phytochemical profile. A meta-analysis of beetroot juice supplementation, which is comparable due to its nitrate content, demonstrated significant reductions in both systolic and diastolic blood pressure, with effects being dose- and duration-dependent. This suggests a strong benefit for cardiovascular health. For athletic performance, a systematic review and meta-analysis on beetroot-based supplements, including beet leaf extract, showed a small but significant improvement in muscular endurance (SMD: 0.31) and muscular strength, particularly in fatigued states (SMD: 0.64). These improvements are attributed to enhanced oxygen delivery to muscles. Furthermore, the extract contains polyphenols and betalains, which provide significant antioxidant and anti-inflammatory effects. These compounds can help reduce oxidative stress and inflammation, offering potential benefits in metabolic conditions such as type 2 diabetes and non-alcoholic fatty liver disease. Other reported benefits include overall improvements in cardiovascular function and oxygen consumption during exercise.

How it works

The primary mechanism of beet leaf extract involves the conversion of its dietary nitrates into nitric oxide (NO) within the body. After ingestion, nitrates are absorbed in the upper gastrointestinal tract and then reduced to nitrites by oral microbiota. These nitrites are subsequently converted to nitric oxide, particularly under hypoxic or acidic conditions. Nitric oxide acts as a signaling molecule that promotes vasodilation by relaxing the smooth muscle cells in blood vessel walls, primarily through the activation of the cyclic GMP pathway. This vasodilation reduces peripheral vascular resistance, leading to lower blood pressure and improved blood flow. Enhanced blood flow facilitates better oxygen and nutrient delivery to muscles during physical activity, thereby improving exercise performance and reducing fatigue.

Side effects

Beet leaf extract is generally considered safe for consumption at typical dietary amounts, with no serious adverse effects reported in clinical trials. The most common side effects are minimal and may include occasional gastrointestinal discomfort in some individuals. There are no significant reports of uncommon or rare adverse effects in the reviewed literature. However, caution is advised regarding potential drug interactions, particularly with antihypertensive medications. Due to its blood pressure-lowering effects, beet leaf extract could have an additive effect when taken with blood pressure-reducing drugs, potentially leading to hypotension. Individuals with pre-existing hypotension or known nitrate sensitivity should consult a healthcare provider before use. It is also contraindicated for those on nitrate medications. For special populations such as pregnant or breastfeeding women, data is limited, and consultation with a healthcare provider is recommended before supplementation. While beeturia (red or pink urine/stools) is more commonly associated with whole beetroot or beetroot juice, it is theoretically possible with beet leaf extract, though less likely.

Dosage

The optimal dosage for beet leaf extract is often extrapolated from studies on beetroot juice due to their shared nitrate content. Research suggests that doses equivalent to as low as 70 mL of beetroot juice (approximately 150 mg of nitrate) can effectively reduce blood pressure. Optimal dosage ranges typically fall between 70 mL to 500 mL of beetroot juice equivalent, with higher doses showing greater effects but with diminishing returns. There is no established upper limit for beet leaf extract, but doses up to 500 mL/day of beetroot juice have been safely used in clinical trials. For acute effects, such as improved exercise performance, timing the intake a few hours before activity is beneficial. For chronic benefits like blood pressure reduction, consistent daily supplementation for at least 14 days is recommended. When choosing a supplement, a beet leaf extract standardized for nitrate content is preferred to ensure consistent dosing. The health of oral microbiota is crucial for nitrate conversion, so avoiding antibacterial mouthwash before supplementation is advisable. Adequate intake of vitamin C and other polyphenols may also enhance nitrate bioavailability.

FAQs

Is beet leaf extract as effective as beetroot juice?

Both beet leaf extract and beetroot juice share high nitrate content, which is responsible for many of their benefits. While beetroot juice has been more extensively studied, beet leaf extract is expected to offer similar benefits due to its comparable nitrate and antioxidant profile.

How soon can I expect to see effects?

Improvements in blood pressure and exercise performance can manifest relatively quickly, with some acute effects observed within hours of consumption. More sustained benefits, particularly for blood pressure, typically become apparent after several days to weeks of consistent supplementation.

Is beet leaf extract safe for long-term use?

Current evidence suggests that beet leaf extract is safe for long-term use at typical dietary amounts. However, most long-term studies have focused on beetroot juice, and more specific long-term research on high-dose beet leaf extract is still limited.

Can beet leaf extract replace my blood pressure medication?

No, beet leaf extract should not replace prescribed blood pressure medications. While it can help lower blood pressure and may complement existing treatments, it is crucial to consult your healthcare provider before making any changes to your medication regimen.

Will beet leaf extract cause beeturia (red urine)?

Beeturia, the harmless reddish discoloration of urine or stools, is more commonly associated with consuming whole beetroot or beetroot juice. While possible with beet leaf extract, it is generally less likely due to the lower concentration of betalain pigments compared to whole beetroot.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC5683004/ – This systematic review and meta-analysis by Siervo et al. (2017) investigated the effects of beetroot juice supplementation on blood pressure. Analyzing multiple randomized controlled trials, the study found significant reductions in both systolic and diastolic blood pressure, with effects being dose- and duration-dependent. The findings support the use of beetroot juice, and by extension nitrate-rich beet products, for cardiovascular health, despite some heterogeneity in study designs.
https://pubmed.ncbi.nlm.nih.gov/37167368/ – Domínguez et al. (2023) conducted a systematic review and meta-analysis on beetroot-based supplements and muscular performance, including 27 RCTs. The study concluded that these supplements lead to small but significant improvements in muscular endurance (SMD 0.31) and muscular strength, particularly in fatigued states (SMD 0.64). This highlights the potential of beet leaf extract to enhance athletic performance, although most studies involved healthy male participants and short-term interventions.
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 – Karimzadeh et al. (2022) performed a systematic review examining the effects of beetroot and nitrate supplementation on body composition and metabolic markers. The review found that while there were no significant changes in BMI or body weight, beetroot supplementation demonstrated antioxidant and anti-inflammatory benefits in patients with metabolic diseases. This suggests a role for beet leaf extract's phytochemicals beyond just nitrate-mediated effects, contributing to overall metabolic health.
https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1746629 – This article discusses the broader cardiovascular benefits of dietary nitrate, which is abundant in beet leaf extract. It elaborates on how nitrate conversion to nitric oxide improves endothelial function, reduces blood pressure, and enhances blood flow. The review underscores the importance of nitrate-rich foods in supporting overall cardiovascular health and exercise performance.
https://www.tandfonline.com/doi/full/10.1080/19390211.2021.1939472 – This research provides further insights into the impact of nitrate-rich beet supplements on exercise performance and oxygen consumption. It details how improved nitric oxide availability can lead to enhanced oxygen utilization efficiency during physical activity, thereby boosting endurance and overall athletic capabilities. The findings support the use of beet leaf extract for individuals seeking to improve their exercise capacity.