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Organic Beetroot

Also known as: Beta vulgaris, Beetroot, Beets

Overview

Beetroot, scientifically known as *Beta vulgaris*, is a root vegetable widely recognized for its high inorganic nitrate content. As a dietary supplement, it is primarily used to support cardiovascular health and enhance athletic performance. The active component, inorganic nitrate, is converted into nitric oxide in the body, a molecule known for its vasodilatory effects. Beetroot is available in various forms, including whole beets, juice, and concentrated supplements. Research indicates that beetroot supplementation can lead to reduced blood pressure and improved muscular endurance. It is sourced directly from the beetroot plant, making it a natural option for those seeking to improve their health and physical performance. The growing body of research continues to explore the full range of benefits and applications of beetroot.

Benefits

Beetroot offers several evidence-based benefits, primarily related to cardiovascular health and exercise performance. Studies have shown that beetroot juice can lower blood pressure, particularly aortic systolic blood pressure, with one study reporting a reduction of approximately 5 mmHg shortly after ingestion. This effect is attributed to the conversion of inorganic nitrate to nitric oxide, which promotes vasodilation. Additionally, beetroot-based supplements have been found to improve muscular endurance and attenuate the decline in muscular strength during fatigue. A systematic review indicated a positive effect on muscular endurance. These benefits are particularly relevant for athletes seeking to enhance their performance and for individuals looking to support healthy blood pressure levels. While the effect sizes are generally modest, they can be clinically significant, especially on a population level.

How it works

Beetroot's primary mechanism of action revolves around the conversion of inorganic nitrate to nitric oxide (NO). Dietary nitrate from beetroot is absorbed into the bloodstream and converted to nitrite by oral bacteria. This nitrite is then further converted to NO in the body, particularly under hypoxic conditions, such as during exercise. Nitric oxide is a potent vasodilator, relaxing blood vessels and improving blood flow. This enhanced blood flow contributes to lower blood pressure and improved oxygen delivery to muscles. During exercise, increased NO levels can reduce oxygen consumption, making energy production more efficient and improving endurance.

Side effects

Beetroot consumption is generally considered safe, but some side effects have been reported. The most common is beeturia, a harmless condition where urine turns pink or red due to betalain pigments. Some individuals may also experience mild gastrointestinal discomfort, such as stomach upset. Allergic reactions to beetroot are rare. Caution is advised for individuals taking blood thinners, as beetroot's effects on blood flow could potentially interact with these medications, although specific studies are lacking. People with a history of kidney stones should consult a healthcare provider before consuming large amounts of beetroot due to its oxalate content. While generally safe during pregnancy and breastfeeding, it is always best to seek medical advice. High doses may exacerbate gastrointestinal issues in sensitive individuals. Overall, beetroot is well-tolerated, but awareness of these potential side effects is important.

Dosage

For blood pressure reduction, a dose of approximately 5-7 mmol of inorganic nitrate (around 300-400 mg) is commonly used. To enhance exercise performance, typical dosages range from 316 to 985 mg of inorganic nitrate per day. It is recommended to consume beetroot 2-3 hours before exercise to maximize performance benefits. For blood pressure effects, consumption can be timed closer to when the desired effect is needed, typically within 30 minutes to 1 hour. There is no established maximum safe dose, but high doses may lead to gastrointestinal discomfort. Beetroot can be consumed in various forms, including juice, whole beets, or concentrated supplements. Individual responses may vary, so it is advisable to start with a lower dose and adjust as needed.

FAQs

How long does it take to see benefits from beetroot?

For blood pressure reduction, benefits are typically observed within 30 minutes to 1 hour after consumption. Exercise performance benefits are generally seen when beetroot is consumed 2-3 hours before physical activity.

Are there any interactions between beetroot and medications?

There is a potential interaction with blood thinners due to beetroot's effects on blood flow. However, specific studies are limited, and caution is advised. Consult with a healthcare provider if you are taking blood thinners.

Can I consume beetroot if I have kidney stones?

Individuals with a history of kidney stones should consult a healthcare provider before consuming large amounts of beetroot due to its oxalate content, which may contribute to the formation of kidney stones.

Is beetroot safe during pregnancy and breastfeeding?

Beetroot is generally considered safe during pregnancy and breastfeeding. However, it is always best to consult with a healthcare provider before making significant dietary changes during these periods.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review analyzed 27 studies and found that beetroot-based supplements can improve muscular endurance and attenuate the decline in muscular strength during fatigue. The review highlights the potential benefits of beetroot for enhancing exercise performance, particularly in healthy male individuals, though further research is needed to confirm these findings across diverse populations.
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00047/full – This double-blind randomized controlled trial with 15 participants showed that beetroot juice lowers aortic systolic blood pressure by approximately 5 mmHg at 30 minutes post-ingestion. The study suggests that beetroot juice can have a rapid effect on blood pressure, making it a potential dietary intervention for managing hypertension, although the small sample size and short duration limit the generalizability of the findings.
https://www.webmd.com/vitamins/ai/ingredientmono-306/beet – WebMD provides a general overview of beetroot, outlining its uses, potential benefits, and safety considerations. It serves as a broad resource for understanding beetroot's role as a dietary supplement, though it lacks the depth of peer-reviewed research.
https://www.mdpi.com/2072-6643/16/12/1942 – This study investigates the effects of beetroot juice supplementation on exercise performance and physiological responses. The research contributes to the growing body of evidence supporting beetroot's ergogenic effects, particularly in enhancing endurance and reducing oxygen consumption during physical activity.
https://www.mdpi.com/2072-6643/15/22/4838 – This research explores the impact of beetroot consumption on cardiovascular health markers. The findings suggest that beetroot may have beneficial effects on endothelial function and arterial stiffness, contributing to improved cardiovascular health. The study provides further insights into the mechanisms by which beetroot exerts its positive effects on the cardiovascular system.