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Dried Beet

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

Overview

Dried beetroot, derived from the *Beta vulgaris* root vegetable, is a dietary supplement known for its high nitrate, fiber, and antioxidant content. It is available in various forms, including juice, powder, and capsules. Primarily, it's used to enhance athletic performance, reduce blood pressure, and improve cardiovascular health. The key characteristic of dried beetroot is its high concentration of dietary nitrates, which the body converts into nitric oxide. This conversion potentially improves blood flow and exercise performance. Research on dried beetroot is moderately mature, with a growing body of evidence supporting its effects on athletic performance and cardiovascular health. However, the quality of available evidence varies, ranging from high-quality systematic reviews and meta-analyses to studies with mixed results and limitations.

Benefits

Beetroot supplementation shows potential benefits for athletic performance and blood pressure management. For athletic performance, beetroot juice may improve exercise performance during aerobic activities by reducing oxygen consumption and improving endurance, although benefits may be more pronounced in non-elite athletes. Some studies also suggest that beetroot juice can reduce muscle soreness after intense exercise. Regarding blood pressure, some research indicates that beetroot juice can lower blood pressure, but this effect is not consistent across all populations. Benefits on athletic performance and blood pressure can occur within hours to days after consumption. Overall, the effects are generally small to moderate, with significant variability across studies.

How it works

The primary mechanism of action of dried beetroot revolves around its nitrate content. Once ingested, these nitrates are converted into nitric oxide within the body. Nitric oxide acts as a vasodilator, relaxing the smooth muscles of blood vessels, which leads to improved blood flow and reduced blood pressure. This process primarily affects the cardiovascular system by enhancing blood circulation and potentially reducing systemic vascular resistance. The known molecular targets include nitric oxide synthase and endothelial function. Nitrates are well-absorbed from the gut, with bioavailability influenced by factors such as gut health and dietary patterns.

Side effects

Dried beetroot is generally considered safe for most adults, but some side effects have been reported. Common side effects include gastrointestinal upset, such as diarrhea or stomach cramps. Less common side effects may include allergic reactions or interactions with certain medications. Rarely, there is a potential for increased risk of kidney stones due to the oxalate content in beetroot. It may interact with blood thinners or medications for high blood pressure. Individuals with kidney stones or those taking specific medications should consult a healthcare provider before use. Pregnant women and individuals with certain medical conditions should also seek medical advice before using dried beetroot supplements.

Dosage

The minimum effective dose of dried beetroot is typically around 300-500 mg of nitrate per day, though this can vary based on individual response and specific health goals. Optimal dosage ranges are between 500-1000 mg of nitrate per day for athletic performance and cardiovascular benefits. The maximum safe dose is not well established, but high doses may increase the risk of side effects. For athletic performance benefits, it is best taken 1-3 hours before exercise. Beetroot juice is more commonly used than dried beetroot due to its bioavailability and ease of consumption. Absorption may be influenced by gut health and concurrent consumption of other foods.

FAQs

How often should I take dried beetroot?

Typically, it can be taken once or twice daily, depending on the specific health goal. Consult with a healthcare provider for personalized advice.

Is dried beetroot safe?

Generally safe, but consult a healthcare provider if you have kidney stones or are taking certain medications, especially blood thinners or blood pressure medications.

When is the best time to take dried beetroot?

For performance benefits, it is best taken 1-3 hours before exercise to maximize the effects of nitric oxide on blood flow.

What results can I expect from taking dried beetroot?

Potential improvements in exercise performance and blood pressure are possible, though individual results may vary significantly based on factors like diet and overall health.

Is dried beetroot a cure-all for high blood pressure or athletic performance?

No, beetroot is not a cure-all; individual results may vary significantly. It should be used as part of a comprehensive approach to health, including diet and exercise.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review suggests that beetroot-based supplements may improve muscular endurance and athletic performance, although the effects are generally small. The review highlights the variable study quality and inconsistent results across different populations, indicating that more research is needed to confirm these benefits.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8155490/ – This systematic review and meta-analysis indicates that inorganic nitrate and beetroot juice supplementation can reduce blood pressure in adults. However, the authors note that the effects are not universal and may not apply to all individuals, particularly those with existing hypertension, suggesting a need for personalized approaches.
https://www.mdpi.com/2072-6643/15/22/4838 – This systematic review and meta-analysis, encompassing 2,641 participants across 122 trials, suggests that beet juice is unlikely to lower blood pressure significantly better than placebo in most people. The authors acknowledge that specific individuals may still benefit, but the large variability in study outcomes and populations limits broad applicability.
https://www.webmd.com/vitamins/ai/ingredientmono-306/beet – WebMD provides general information about beet, including its uses, potential benefits, and side effects. It serves as a general reference but lacks the depth and rigor of peer-reviewed research.
https://www.freeradikal.com/clinical-evidence/beets-blood-pressure/ – This resource compiles clinical evidence related to beets and their effect on blood pressure. It provides a summary of various studies, highlighting the potential benefits and limitations of using beets for blood pressure management.