Beet Root Proprietary Blend
Also known as: Beets, Beet juice, Beta vulgaris, Beetroot
Overview
Beetroot is a root vegetable that is celebrated for its high content of inorganic nitrates, vitamins, minerals, and a variety of bioactive compounds such as betalains and polyphenols. Commonly consumed as a juice or in supplement form, beetroot is primarily used to enhance exercise performance, improve muscular endurance, and support cardiovascular health by lowering blood pressure. Its key characteristic lies in its ability to convert dietary nitrates into nitric oxide (NO) in the body, promoting vasodilation and enhancing blood flow. The body of research surrounding beetroot is robust, with numerous randomized controlled trials and systematic reviews demonstrating its effects on exercise capability and cardiovascular health.
Benefits
Beetroot supplementation offers several evidence-backed benefits, including significant improvements in muscular endurance and strength during exercise, as evidenced by a standardized mean difference (SMD) of 0.31 for endurance and 0.64 for strength in fatigued conditions (p < 0.01). Additionally, beetroot juice has been shown to reduce systolic blood pressure (SBP) by approximately 3.55 mmHg and diastolic blood pressure (DBP) by 1.32 mmHg, especially beneficial for hypertensive individuals. Evidence suggests these effects manifest within hours after consumption and can be sustained with regular intake. The benefits are particularly pronounced in healthy individuals and those with elevated blood pressure, highlighting beetroot's potential in reducing cardiovascular and metabolic risks.
How it works
The primary mechanism by which beetroot exerts its effects is through the conversion of inorganic nitrates into nitric oxide (NO). This process facilitates vasodilation—widening of blood vessels—which improves blood flow and oxygen delivery to muscles during physical activity. Additionally, NO enhances endothelial function, contributing to lower blood pressure. The nitrates from beetroot are effectively absorbed in the gastrointestinal tract and have rapid bioavailability, facilitating this physiological response.
Side effects
Beetroot is generally considered safe and well-tolerated, with few significant adverse effects reported. While common side effects are rare (less than 5%), some individuals may experience mild gastrointestinal discomfort. No severe adverse effects have been documented. However, caution is recommended for individuals taking blood pressure-lowering medications, as beetroot may enhance these effects. There are no specific contraindications; nevertheless, those with medical conditions such as hypotension should consult a healthcare provider before use. Pregnant and breastfeeding women, along with people with chronic health issues, should also seek medical advice prior to supplementation.
Dosage
For exercise performance, a minimum dose of 316 to 985 mg of inorganic nitrate is generally effective, with recommendations to ingest this 2-3 hours before physical activity. A common guideline for cardiovascular benefits is to consume 250 mL of beetroot juice daily, which provides about 6.4 mmol of nitrates. While there is no officially established upper limit for safe intake, high doses (over 24 mmol of nitrates) have not been extensively studied. It's important to note that nitrate absorption is enhanced in liquid forms like juice. Adequate hydration is also suggested to optimize the body's response to supplementation.
FAQs
Is beetroot supplementation safe?
Beetroot supplementation is generally safe for most individuals. However, those with specific health conditions should consult a healthcare provider.
When is the best time to take beetroot supplements?
The optimal timing for beetroot intake is 2-3 hours before exercise for performance enhancement or as part of a daily regimen for cardiovascular benefits.
What benefits can I expect from taking beetroot?
Users often report improved muscular endurance and strength, along with significant reductions in blood pressure.
Can beetroot supplements replace medications for hypertension?
No, beetroot supplements should not be considered a substitute for medical treatments prescribed for hypertension or other health issues.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review found positive effects of beetroot-based supplements on muscular endurance and strength in healthy male individuals across 27 studies.
- https://www.drugs.com/npp/beetroot.html – The review discusses beetroot's efficacy in reducing blood pressure in patients with hypertension, showcasing significant reductions in systolic and diastolic blood pressure.
- https://pubmed.ncbi.nlm.nih.gov/29141968/ – The study highlights how beetroot juice exhibits a nitrate-independent blood pressure-lowering effect based on systematic reviews and meta-analyses of numerous RCTs.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.823039/full – This meta-analysis reviews numerous studies addressing beetroot's impact on cardiovascular health, particularly its effects on lowering blood pressure and enhancing endothelial function.
- https://en.wikipedia.org/wiki/Beet – The Wikipedia entry provides a comprehensive overview of beetroot, covering its nutrition, health benefits, and various forms of consumption.
Supplements Containing Beet Root Proprietary Blend
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