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Green Beet

Also known as: Green beet, Beetroot, Beet juice, Beet powder, Dietary nitrate, Betalains, Polyphenols, Carotenoids, Anthocyanins, Beta vulgaris

Overview

Green beet, scientifically known as Beta vulgaris, refers to supplements derived from the beetroot plant, which is rich in inorganic nitrate and various antioxidant phytochemicals like betalains, polyphenols, carotenoids, and anthocyanins. These supplements are primarily utilized for their potential to enhance exercise performance, reduce exercise-induced inflammation, and support cardiovascular health. The key characteristic of green beet is its high nitrate content, which the body converts into nitric oxide (NO). This conversion leads to vasodilation, improving blood flow and oxygen delivery to muscles. Green beet also possesses significant antioxidant and anti-inflammatory properties. Research on green beet is well-established, with numerous randomized controlled trials and meta-analyses supporting its ergogenic and anti-inflammatory effects, making it a recognized functional food and ergogenic aid.

Benefits

Green beet supplementation offers several evidence-based benefits, primarily due to its nitrate content. A meta-analysis of 16 randomized controlled trials (RCTs) demonstrated a small but significant improvement in muscular endurance (SMD = 0.31) and a small effect on muscular strength (SMD = 0.26), with stronger effects observed in fatigued muscle states (SMD = 0.64). Another systematic review and meta-analysis indicated approximately a 3% improvement in overall exercise performance with optimal nitrate dosing (>5 mmol/day), particularly when consumed 2-3 hours before exercise. Furthermore, green beet has been shown to mitigate post-exercise inflammation markers and reduce delayed onset muscle soreness (DOMS) after high-intensity cycling. Secondary benefits include antioxidant effects, potential improvements in lipid profiles, and reduction of liver enzymes in specific populations, such as those with non-alcoholic fatty liver disease. These benefits are most pronounced in healthy young men and athletes, with some evidence extending to patients with metabolic diseases. The effects on muscular endurance and strength, while small to moderate, are statistically significant and can be clinically meaningful in competitive sports.

How it works

The primary mechanism of action for green beet involves the conversion of dietary nitrate into nitric oxide (NO). After ingestion, nitrate is absorbed in the upper gastrointestinal tract. Oral bacteria then reduce nitrate to nitrite, which is subsequently converted to NO within the body. This NO production occurs via a nitric oxide synthase-independent pathway. Nitric oxide acts as a potent vasodilator, enhancing blood flow and oxygen delivery to muscles, thereby improving muscular efficiency and performance. It also interacts with the cardiovascular system by reducing blood pressure and with the muscular system by improving contractile function. Additionally, green beet's bioactive compounds modulate oxidative stress markers and inflammatory cytokines, contributing to its anti-inflammatory and antioxidant effects.

Side effects

Green beet supplements are generally considered safe, with no serious adverse effects reported in clinical trials at typical dosages. The most common side effect, though rare, is mild gastrointestinal discomfort. An uncommon but harmless side effect is beeturia, which is the appearance of red or pink urine and/or stool due to the excretion of betalain pigments; this is not a cause for concern but can be alarming. No significant rare adverse events have been documented in high-quality trials. However, caution is advised regarding potential drug interactions. Green beet can have additive blood pressure-lowering effects, so individuals taking antihypertensive medications should consult their healthcare provider. It is also contraindicated for individuals with naturally low blood pressure or those on nitrate medications. Data on its safety in pregnant women, children, and patients with renal impairment are limited, warranting caution in these special populations.

Dosage

To achieve ergogenic effects, a minimum effective dose of greater than 5 mmol of nitrate per day (approximately 300-500 mg nitrate) is recommended. Optimal dosages typically range from 5 to 12 mmol of nitrate daily, often delivered through 70-140 mL of beetroot juice or an equivalent amount of beetroot powder. Doses exceeding 12 mmol/day have not shown additional benefits and may increase the likelihood of mild side effects. For optimal timing, green beet should be consumed approximately 2-3 hours before exercise, as peak plasma nitrite levels occur around this time post-ingestion. Standardized beetroot juice, powder, or concentrated supplements are preferred to ensure consistent nitrate content. The efficacy of green beet relies on the oral microbiome for nitrate reduction, so using antibacterial mouthwash can impair its effectiveness. Adequate hydration is also important for nitrate bioactivation.

FAQs

Is green beet supplementation safe for daily use?

Yes, within the recommended dosage ranges, green beet supplementation is generally considered safe for healthy adults for daily use.

How soon before exercise should it be taken?

For maximal nitric oxide availability and performance benefits, it should be taken approximately 2-3 hours prior to exercise.

Will it improve strength or endurance?

Green beet can modestly improve muscular endurance and help attenuate strength decline, especially during fatigued states.

Does it help with recovery?

Yes, it has been shown to reduce exercise-induced inflammation and alleviate muscle soreness, aiding in post-exercise recovery.

Are there any interactions with medications?

There's a potential for additive effects with blood pressure medications, so individuals on such medications should consult a healthcare provider.

Research Sources

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1408804/full – This RCT investigated the effects of beet supplementation on post-exercise inflammation and DOMS after prolonged high-intensity cycling. It found that beet supplementation significantly reduced inflammatory markers and muscle soreness, suggesting its role in recovery.
https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis of 27 RCTs examined the impact of beetroot supplementation on muscular endurance and strength. It concluded that beetroot provides small but significant improvements in muscular endurance and strength, particularly in fatigued muscles, in healthy males.
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 explored the effects of beetroot and nitrate supplementation on various health markers. It found evidence for antioxidant effects, lipid profile improvement, and liver enzyme reduction in specific populations, such as those with non-alcoholic fatty liver disease.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7494956/ – This systematic review and meta-analysis focused on the ergogenic effects of dietary nitrate supplementation on exercise performance. It demonstrated that nitrate doses greater than 5 mmol/day can lead to approximately a 3% improvement in performance metrics, with timing being a critical factor for optimal results.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1347242/full – This source provides further insights into optimal dosing strategies for beetroot supplementation. It suggests typical effective doses range from 5 to 12 mmol nitrate/day and emphasizes the importance of timing (2-3 hours before exercise) for peak nitrite levels and performance benefits.