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Beet root extracts

Also known as: Beta vulgaris, Beetroot, Beets, Beetroot extract

Overview

Beetroot extracts are derived from the root of the beet plant, *Beta vulgaris*. They are a rich source of nitrates, which the body converts into nitric oxide, a potent vasodilator. These extracts are primarily used for their potential cardiovascular benefits, such as lowering blood pressure, and for enhancing athletic performance by improving blood flow and oxygen delivery to muscles. Beetroot extracts are available in various forms, including juices, powders, and capsules. The effectiveness of beetroot extracts is largely attributed to their high nitrate content, which supports nitric oxide production. While research supports these benefits, the quality of evidence varies, and individual responses can differ. Beetroot extracts are generally considered safe, but awareness of potential side effects and interactions is important.

Benefits

Beetroot extracts have demonstrated several evidence-based benefits, primarily related to cardiovascular health and exercise performance. A significant benefit is the reduction of blood pressure in hypertensive individuals, supported by systematic reviews and meta-analyses showing that nitrate from beetroot juice effectively lowers systolic blood pressure. Additionally, beetroot-based supplements may improve muscular endurance and strength, although the evidence is less robust compared to blood pressure effects. The blood pressure-lowering effect is most pronounced in hypertensive patients, while athletes may experience enhanced endurance due to improved oxygen delivery to muscles. The effect size for blood pressure reduction is generally modest but clinically significant, with studies showing reductions in systolic blood pressure of several mmHg. These benefits are typically observed within a few weeks of regular consumption.

How it works

Beetroot extracts primarily work by increasing nitric oxide (NO) levels in the body. Dietary nitrates from beetroot are converted into nitrite, which is then converted into NO. NO is a vasodilator, meaning it relaxes blood vessels, leading to improved blood flow and reduced blood pressure. This process primarily influences the cardiovascular system, enhancing oxygen delivery to muscles and potentially improving exercise performance. The key enzyme involved in this conversion is nitric oxide synthase. The nitrates from beetroot are well-absorbed, but individual variability exists in the efficiency of conversion to NO.

Side effects

Beetroot extracts are generally considered safe, but some side effects have been reported. The most common side effect is beeturia, which is the excretion of red urine due to the pigments in beetroot; this is harmless. Some individuals may experience gastrointestinal upset, such as bloating or diarrhea, particularly at higher doses. There are potential interactions with medications for blood pressure or diabetes due to its vasodilatory effects, so caution is advised for individuals taking such medications. Individuals with low blood pressure should also exercise caution. Pregnant or breastfeeding women should consult healthcare providers before use due to limited research in these populations. Rare side effects are not well-documented, but any unusual symptoms should be reported to a healthcare provider.

Dosage

The recommended dosage of beetroot extract varies depending on the specific product and intended use. Typically, doses range from 300 to 500 mg of beetroot extract per day, although the specific nitrate content can vary significantly. For blood pressure effects, doses providing about 250-500 mg of nitrates per day are often used. There is no established maximum safe dose, but high doses may increase the risk of side effects like gastrointestinal upset. Consistent daily intake is recommended for chronic effects. Beetroot juice is a common form, but extracts and powders are also available. Absorption is generally good, but individual variability exists. It's important to start with a lower dose and gradually increase it to assess tolerance.

FAQs

Is beeturia harmful?

Beeturia, or red urine after consuming beetroot, is a common and harmless side effect caused by the pigments in beetroot.

Can beetroot extracts interact with medications?

Yes, beetroot extracts may interact with medications for blood pressure or diabetes due to their vasodilatory effects. Consult a healthcare provider if you are taking such medications.

How long does it take to see blood pressure reductions?

Blood pressure reductions are typically observed within a few weeks of regular beetroot extract consumption.

Are beetroot extracts safe for everyone?

Beetroot extracts are generally safe, but individuals with low blood pressure or those taking certain medications should consult a healthcare provider before use.

How should I take beetroot extract for best results?

Consistent daily intake is recommended. Start with a lower dose to assess tolerance and gradually increase it as needed.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis found that nitrate from beetroot juice effectively reduces systolic blood pressure in patients with arterial hypertension. The study highlights the potential of beetroot juice as a dietary intervention for managing blood pressure, though methodological limitations in some included studies were noted.
https://pubmed.ncbi.nlm.nih.gov/35369064/ – This systematic review and meta-analysis suggests that beetroot-based supplements may improve muscular endurance and strength. The study indicates a potential benefit for athletic performance, but the evidence is less robust compared to blood pressure effects, and further research is needed to confirm these findings.
https://www.sciencedirect.com/science/article/pii/S216183132200816X – This study investigates the effects of red beetroot supplementation on exercise performance and recovery. The findings suggest that beetroot supplementation can improve time-to-exhaustion and reduce muscle soreness, indicating potential benefits for athletes engaged in endurance activities.
https://www.sciencedirect.com/science/article/abs/pii/S014628062100102X – This meta-analysis examines the effect of beetroot consumption on serum lipid profiles. The study found limited evidence on the effect of beetroot consumption on serum lipid profiles, suggesting that more research is needed to determine its impact on cholesterol levels.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.823039/full – This review discusses the potential health benefits of beetroot and its bioactive compounds. It highlights the role of beetroot in improving cardiovascular health, enhancing exercise performance, and providing antioxidant and anti-inflammatory effects, emphasizing its potential as a functional food.