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Beetroot Red

Also known as: Beetroot, red beet, garden beet, table beet, Beta vulgaris L., betanin, Beetroot Red

Overview

Beetroot Red refers to the red pigment, primarily betanin, and the rich dietary nitrate content found in *Beta vulgaris* L., commonly known as beetroot. It is widely consumed as beetroot juice or powder and is classified as a functional food supplement and ergogenic aid. Its primary mechanism involves the conversion of dietary nitrates into nitric oxide (NO) within the body. This process is crucial for its observed benefits, which include improvements in muscular endurance and strength, particularly under fatigued conditions. Additionally, beetroot red exhibits antioxidant and anti-inflammatory properties due to its betalain and polyphenol content, contributing to reduced exercise-induced inflammation and oxidative stress. Research on beetroot red is extensive, with multiple randomized controlled trials and meta-analyses supporting its efficacy and safety, making it a well-researched supplement for athletic performance and general health.

Benefits

Beetroot red offers several evidence-based benefits, primarily driven by its nitrate content. A significant benefit is the improvement in muscular endurance and strength. A 2023 meta-analysis of 27 RCTs found a small but statistically significant improvement in muscular endurance (SMD: 0.31) and muscular strength (SMD: 0.26) in healthy males, with more pronounced effects under fatigued conditions (SMD: 0.64). These effects are clinically meaningful for athletes and physically active individuals. Beetroot supplementation also aids in post-exercise recovery by attenuating muscle function deficits and reducing inflammation, as supported by a 2021 systematic review and a 2024 RCT showing reduced inflammation markers and muscle soreness. Furthermore, its betalain content provides antioxidant and anti-inflammatory effects, helping to combat oxidative stress. While not a primary benefit for body composition, some studies indicate potential improvements in lipid profiles and liver enzyme levels in specific clinical populations, such as those with non-alcoholic fatty liver disease, though these effects are not observed in healthy individuals. The benefits are typically observed acutely or after short-term supplementation, ranging from days to weeks.

How it works

The primary mechanism of action for beetroot red involves the conversion of dietary nitrate into nitric oxide (NO) within the body. Upon ingestion, nitrate is absorbed and then reduced to nitrite by oral bacteria. This nitrite is subsequently converted to NO, particularly in acidic environments or hypoxic conditions. Nitric oxide acts as a potent vasodilator, leading to improved blood flow and enhanced oxygen and nutrient delivery to working muscles. Beyond vasodilation, NO also modulates mitochondrial efficiency, optimizing energy production, and directly influences muscle contractility, contributing to improved muscular performance. This pathway, involving the nitrate-nitrite-NO cascade, bypasses the traditional endothelial nitric oxide synthase (eNOS) pathway, making it effective even when eNOS activity is compromised. The bioavailability of nitrate is high, with rapid absorption from the gastrointestinal tract, though the efficiency of conversion relies on a healthy oral microbiome.

Side effects

Beetroot red is generally considered safe with a favorable safety profile, and most reported side effects are mild and transient. The most common side effect, occurring in over 5% of users, is beeturia, which is the harmless red discoloration of urine and stool due to the excretion of betalain pigments. This is a benign cosmetic effect and not indicative of any health concern. Uncommon side effects, reported in 1-5% of individuals, include mild gastrointestinal discomfort, such as bloating or stomach upset, though these are anecdotally reported and not frequently observed in controlled studies. Serious adverse events are rare, with no significant ones reported in high-quality research. Regarding drug interactions, caution is advised for individuals taking antihypertensive medications, as beetroot's blood pressure-lowering effects could be additive, potentially leading to hypotension. It is also contraindicated in individuals with pre-existing hypotension or those on nitrate medications due to the risk of excessive vasodilation. Data on its safety in special populations, such as pregnant women, children, or severely ill patients, are limited, and its use in these groups should be approached with caution and under medical supervision.

Dosage

The recommended dosage for beetroot red to achieve ergogenic effects typically ranges from 300 to 600 mg of nitrate per day. This can commonly be achieved by consuming approximately 140-250 ml of beetroot juice or 5-14 grams of beetroot powder. Studies have shown that doses up to 600 mg of nitrate per day are well-tolerated, and no established upper limit for safety has been determined within typical supplementation ranges. For acute performance benefits, beetroot red should be consumed approximately 2-3 hours prior to exercise to allow for optimal nitrate conversion and absorption. For sustained benefits, chronic supplementation over several days to weeks may enhance the effects. Beetroot supplements are available in various forms, including juice, powder, and concentrated extracts, with standardization for nitrate content being important for consistent dosing. It is crucial to note that the oral microbiota plays a critical role in the conversion of nitrate to nitrite, so avoiding antibacterial mouthwash during supplementation is recommended to maximize efficacy. No specific cofactors are required, but a balanced diet and adequate hydration support overall health and supplement effectiveness.

FAQs

Is beetroot red safe to consume daily?

Yes, daily consumption of beetroot red within the recommended dosage ranges is generally considered safe with minimal side effects.

How soon before exercise should beetroot be taken?

For optimal performance benefits, beetroot red should be consumed approximately 2-3 hours prior to exercise to allow for proper nitrate conversion and absorption.

Will beetroot supplementation cause weight loss?

Current scientific evidence does not support significant effects of beetroot supplementation on body weight or body composition.

Does beetroot improve strength at rest?

The improvements in muscular strength from beetroot supplementation are primarily observed under fatigued conditions, not typically at rest.

Can beetroot cause red urine or stool?

Yes, beeturia, which is the red discoloration of urine and stool, is a common and harmless side effect due to the pigment betalain.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis of 27 RCTs investigated the effects of beetroot-based supplements on muscular performance in healthy males. It found small but significant improvements in muscular endurance and strength, particularly under fatigued conditions, highlighting the ergogenic potential of beetroot.
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 impact of beetroot/nitrate supplementation on body composition and metabolic markers. It concluded that while there were no significant changes in weight or BMI, some improvements in liver enzymes and lipid profiles were observed in specific clinical populations.
https://www.tandfonline.com/doi/full/10.1080/19390211.2021.1939472 – This systematic review and meta-analysis focused on the role of beetroot juice in exercise recovery and muscle function. It demonstrated that beetroot juice can attenuate post-exercise muscle function deficits, suggesting its utility in improving recovery after physical exertion.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1408804/full – This double-blind placebo-controlled trial investigated the effects of beetroot supplementation on post-exercise inflammation. The study found that 2-week supplementation with beetroot reduced markers of inflammation and muscle soreness after exercise, supporting its anti-inflammatory properties and role in recovery.