Biobeet
Also known as: Beetroot extract, BioBeet, Beet root extract, Beta vulgaris
Overview
Beetroot extract, often marketed as BioBeet, is derived from the root of the beet plant, *Beta vulgaris*. It is a rich source of dietary nitrates, which the body converts into nitric oxide. This conversion is the primary reason beetroot extract is used to enhance athletic performance and support cardiovascular health. As a dietary supplement, beetroot extract is available in various forms, including juice, powder, and concentrated extracts. The extract is valued for its potential to improve blood flow, lower blood pressure, and enhance endurance. Research on beetroot extract is considered to be of moderate maturity, with several systematic reviews and meta-analyses available, though the quality of evidence varies due to differences in study designs and sample sizes. The active compounds, primarily nitrates, contribute to its purported benefits.
Benefits
Beetroot extract offers several evidence-based benefits, primarily related to cardiovascular health and athletic performance. Studies have shown that beetroot juice can lower blood pressure in hypertensive patients, with significant reductions in systolic blood pressure observed. This effect is clinically significant for cardiovascular health. Additionally, there is evidence suggesting that beetroot extract can improve endurance performance due to increased nitric oxide levels, although results are mixed. Some studies also indicate potential benefits for muscular endurance and strength, but more research is needed to confirm these effects. Hypertensive patients may particularly benefit from the blood pressure-lowering effects of beetroot extract, with benefits observable within a few weeks of regular consumption.
How it works
Beetroot extract's primary mechanism of action involves the conversion of nitrates into nitric oxide. This conversion occurs through a two-step process, starting with the reduction of nitrate to nitrite, primarily by bacteria in the mouth. The nitrite is then converted to nitric oxide in the body, especially under hypoxic conditions. Nitric oxide acts as a potent vasodilator, relaxing blood vessels and improving blood flow. This vasodilation primarily affects the cardiovascular system by enhancing endothelial function, leading to lower blood pressure and improved oxygen delivery to muscles during exercise. The bioavailability of nitrates from beetroot juice is influenced by factors such as gut bacteria composition.
Side effects
Beetroot extract is generally considered safe for most adults, but it can cause some side effects. The most common side effect is beeturia, or red urine, which is harmless but can be alarming. Some individuals may also experience gastrointestinal upset, such as bloating or diarrhea. Potential drug interactions exist, particularly with blood thinners and medications for diabetes, though specific data is limited. Individuals with a history of kidney stones should exercise caution due to the high oxalate content of beets. Pregnant or breastfeeding women should consult their healthcare providers before using beetroot extract. While rare, allergic reactions are possible. It is important to start with a low dose to assess tolerance and monitor for any adverse effects. High doses may increase the risk of gastrointestinal side effects.
Dosage
The minimum effective dose of beetroot extract is typically around 300-500 mg, containing approximately 6-8 mmol of nitrates. For cardiovascular benefits, doses of 250-500 mL of beetroot juice per day are commonly used. For athletic performance, it is best taken 1-3 hours before exercise. The maximum safe dose is not well established, but high doses may increase the risk of gastrointestinal side effects. Beetroot juice is more commonly studied than extract forms, and absorption can be influenced by gut health and individual variability in nitrate conversion. It's advisable to start with a lower dose and gradually increase it to assess tolerance. There are no specifically identified required cofactors for beetroot extract to be effective.
FAQs
How long does it take to see benefits from beetroot extract?
Benefits, such as improved blood pressure or endurance, can often be observed within a few weeks of regular consumption. Individual results may vary.
Is beetroot extract safe for everyone?
It is generally safe, but individuals with kidney stones or those taking blood thinners or diabetes medications should consult a healthcare provider before use.
When is the best time to take beetroot extract for performance benefits?
For athletic performance, it is best to take beetroot extract 1-3 hours before exercise to maximize nitric oxide levels.
What results can I expect from taking beetroot extract?
You can expect potential improvements in endurance and possible reductions in blood pressure. Individual results may vary based on factors like diet and exercise.
Is beetroot extract a cure-all for athletic performance?
No, beetroot extract is not a cure-all. While it can enhance performance, individual results may vary, and it should be part of a balanced approach to training and nutrition.
