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Fermented Beet Root Powder

Also known as: Beta vulgaris, beetroot powder, fermented beetroot powder, beet powder

Overview

Fermented beetroot powder is derived from the root of *Beta vulgaris* (beetroot), processed through fermentation to potentially enhance the bioavailability of its nutrients and bioactive compounds. Beetroot is naturally rich in inorganic nitrate, betalains (pigments with antioxidant properties), and polyphenols. It is primarily used to improve exercise performance, muscular endurance, cardiovascular health (blood pressure reduction), and reduce exercise-induced inflammation. The powder contains high levels of dietary nitrate, which the body converts to nitric oxide (NO), a vasodilator that improves blood flow and muscle oxygenation. Fermentation may increase the availability of bioactive compounds and reduce anti-nutritional factors. Research on beetroot-based supplements (BRS) and their ergogenic and cardiovascular effects is moderately to highly mature, with numerous randomized controlled trials (RCTs) and systematic reviews/meta-analyses available. The quality of evidence is generally good, supporting benefits in muscular endurance, strength under fatigue, and inflammation reduction.

Benefits

Beetroot-based supplements have demonstrated a small but statistically significant improvement in muscular endurance, with a standardized mean difference (SMD) of 0.31 (95% CI: 0.10 to 0.51; p < 0.01) across 16 RCTs involving healthy males. A small overall effect on muscular strength (SMD: 0.26; 95% CI: 0.03 to 0.48; p < 0.05) was observed, with stronger effects during fatigued states (SMD: 0.64; 95% CI: 0.25 to 1.03; p < 0.01). Beetroot supplementation also mitigates post-exercise inflammation, as shown by reduced inflammatory markers and delayed onset muscle soreness (DOMS) in a controlled trial with endurance cycling. Additional benefits include potential blood pressure lowering effects via nitrate conversion to nitric oxide, improving vascular function, and antioxidant effects from betalains and polyphenols, contributing to reduced oxidative stress. These benefits are most evident in healthy adult males for ergogenic effects and older adults for potential cardiovascular benefits. Acute to short-term supplementation (single dose to 2 weeks) shows benefits in performance and inflammation, while longer-term supplementation (up to 12 weeks) is safe and may sustain benefits.

How it works

Fermented beetroot powder's primary mechanism of action involves the conversion of dietary nitrate to nitrite by oral bacteria, which is then further reduced to nitric oxide (NO) systemically. This NO promotes vasodilation, improving blood flow and oxygen delivery to muscles. In the cardiovascular system, NO-mediated vasodilation lowers blood pressure and enhances nutrient delivery. In the muscular system, improved oxygenation and mitochondrial efficiency enhance endurance and delay fatigue. The antioxidant and anti-inflammatory effects of betalains and polyphenols also contribute to reducing exercise-induced inflammation. Fermentation may enhance the bioavailability of nitrate and polyphenols by breaking down plant cell walls and reducing anti-nutrients. Oral microbiota play a critical role in nitrate reduction.

Side effects

Fermented beetroot powder is generally safe and well-tolerated in healthy adults and older populations at studied doses (up to 20 g extract for 12 weeks). The most common side effect is beeturia (red discoloration of urine and stool), which is harmless. Mild gastrointestinal discomfort is a possible but uncommon side effect. No significant rare adverse events have been reported in high-quality studies. There is a potential for additive hypotensive effects with blood pressure medications, so caution is advised. Individuals with low blood pressure or those on nitrate/nitrite medications should consult healthcare providers before use. Limited data are available for pregnant women, children, and individuals with chronic diseases, so caution is warranted in these populations.

Dosage

The minimum effective dose is around 6-14 grams of beetroot powder or an equivalent nitrate content (~300-600 mg nitrate) for acute ergogenic effects. Optimal dosage ranges are 6-20 grams per day of beetroot powder or extract, standardized for nitrate content, for up to 12 weeks. There is no established maximum safe dose, but doses above 20 grams have not been extensively studied. For maximizing performance benefits, acute supplementation should occur 2-3 hours before exercise to allow for nitrate to NO conversion. Fermented beetroot powder may offer enhanced bioavailability, although direct comparative data are limited. To optimize absorption, avoid antibacterial mouthwash before supplementation to preserve oral nitrate-reducing bacteria. Adequate oral microbiota and stomach acidity are required for nitrate reduction.

FAQs

Is fermented beetroot powder more effective than non-fermented?

Fermentation may enhance the bioavailability of active compounds, but direct comparative RCTs are currently lacking to confirm this.

How soon before exercise should it be taken?

It should be taken approximately 2-3 hours prior to exercise to allow for peak nitric oxide levels and maximize performance benefits.

Are there risks of high nitrate intake?

Dietary nitrate from beetroot is generally safe. Excessive synthetic nitrate intake may pose risks, but this is not typical with food-based supplements.

Can it replace other performance supplements?

It can complement other ergogenic aids like caffeine or creatine but may not fully replace them, depending on individual needs and goals.

Will it cause urine or stool discoloration?

Yes, beeturia (red discoloration of urine or stool) is a common and harmless side effect of beetroot consumption.

Research Sources

  • https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis of 27 RCTs assessed the impact of beetroot-based supplements on muscular endurance and strength in healthy males. The study found small but significant improvements in muscular endurance and strength under fatigue, indicating a potential ergogenic benefit with a low risk of bias. However, the findings are primarily based on male participants and short-term studies.
  • https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1408804/full – This randomized controlled trial investigated the effects of beetroot supplementation on exercise-induced inflammation and recovery markers in endurance cyclists. The study demonstrated a significant reduction in inflammation and delayed onset muscle soreness (DOMS) post-exercise, suggesting that beetroot can aid in recovery. The study was limited by its focus on a single exercise modality and a short supplementation period.
  • https://www.mdpi.com/2076-3921/9/10/960 – This review article summarizes the nitrate and phytochemical effects of beetroot, including its antioxidant and cardiovascular benefits, supported by meta-analyses. It highlights the nitrate to nitric oxide pathway as a key mechanism through which beetroot exerts its beneficial effects. As a narrative review, it does not present primary RCT data.
  • https://www.webmd.com/vitamins/ai/ingredientmono-306/beet – WebMD provides general information on beet, including its uses, potential benefits, and safety. It is a general overview and not a primary research article.
  • https://www.mdpi.com/2072-6643/16/12/1942 – This 12-week RCT on standardized beetroot extract in older adults assessed the supplement's safety and tolerability. The study found that supplementation was safe and well-tolerated, supporting its potential for longer-term use in this population. The study primarily focused on safety endpoints rather than efficacy.