Red Beet Root Extract
Also known as: Red Beet Root, Beetroot, Red Beet Root Extract, Beta vulgaris
Overview
Red Beet Root Extract is derived from the root of the beet plant (*Beta vulgaris*), known for its high nitrate content. It is used as a dietary supplement to improve cardiovascular health and enhance exercise performance. The active compounds, primarily nitrates, convert into nitric oxide in the body, promoting vasodilation. Research indicates its efficacy, with systematic reviews and meta-analyses supporting its benefits, though further studies are needed to understand its effects across diverse populations. It is available in various forms, including juice, powders, and capsules. The extract is sourced directly from beetroots, ensuring a natural supply of nitrates. Its ability to enhance nitric oxide production makes it a popular supplement for athletes and individuals seeking cardiovascular support.
Benefits
Red Beet Root Extract primarily lowers blood pressure in hypertensive individuals, with studies showing significant reductions in systolic blood pressure. It also enhances cardiorespiratory endurance in athletes by improving oxygen delivery and utilization. Some evidence suggests potential benefits on body composition, though more research is needed. Hypertensive patients and athletes may benefit most from its blood pressure-lowering and performance-enhancing effects, respectively. Studies have shown significant reductions in blood pressure, particularly with higher doses (around 500 mL of beetroot juice). Effects on blood pressure are typically observed within hours after consumption and can last up to 24 hours.
How it works
The nitrates in Red Beet Root Extract convert into nitric oxide, causing vasodilation, which improves blood flow and lowers blood pressure. This process primarily affects the cardiovascular system by enhancing nitric oxide production, improving vascular function. Nitric oxide synthase is a key enzyme involved in the conversion of nitrates to nitric oxide. Nitrates are well absorbed from the gastrointestinal tract and converted into nitric oxide in the body, leading to improved oxygen delivery to muscles and enhanced exercise performance.
Side effects
Red Beet Root Extract is generally considered safe for short-term use, though long-term safety data are limited. Common side effects include red urine (beeturia) and gastrointestinal upset in some individuals. Potential interactions with medications for blood pressure or diabetes may occur. Caution is advised for individuals with kidney stones or those taking certain medications. Pregnant or breastfeeding women should consult healthcare providers before use. While rare, some individuals may experience allergic reactions. It is important to monitor for any adverse effects and discontinue use if they occur.
Dosage
The minimum effective dose is typically around 250-500 mL of beetroot juice per day. For blood pressure effects, 250-500 mL is recommended; higher doses may be needed for athletic performance. The maximum safe dose is not well established; caution is advised beyond 500 mL. For performance benefits, it is best taken 1-3 hours before exercise. Juice or supplements containing nitrates are most effective. Absorption is generally good, but individual variability exists. No specific cofactors are identified as required for its effectiveness.
FAQs
How long does it take to see benefits?
Benefits are typically observed within hours of consumption, particularly regarding blood pressure reduction and enhanced exercise performance.
Is it safe for long-term use?
Long-term safety data are limited, so caution is advised. Consult with a healthcare provider before using it long-term.
When is the best time to take it?
It is best taken 1-3 hours before exercise for performance benefits. For blood pressure management, it can be taken at any time of day.
What results can I expect?
You can expect improved exercise performance and potential blood pressure reduction. It is not a cure for hypertension but can be a useful adjunctive treatment.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6316347/ – This systematic review demonstrates that beetroot juice supplementation can effectively reduce blood pressure in hypertensive individuals. The study notes that more significant effects were observed at higher doses, around 500 mL, suggesting a dose-dependent response. The findings support the use of beetroot juice as a dietary intervention for managing hypertension.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5295087/ – This study found that beetroot juice supplementation improves cardiorespiratory endurance in athletes by enhancing oxygen delivery and utilization. The research highlights the potential of beetroot juice to improve athletic performance through enhanced nitric oxide production. The results suggest that beetroot juice can be a valuable supplement for athletes seeking to improve their endurance.
- 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 meta-analysis assesses the effects of beetroot and nitrate supplementation on body composition. While the review suggests potential benefits, it highlights the need for further research to confirm these effects. The study provides a comprehensive overview of the current evidence regarding beetroot's impact on body composition.
- https://www.tandfonline.com/doi/full/10.1080/10408398.2020.1746629 – This review explores the ergogenic effects of dietary nitrate, primarily from beetroot juice, on exercise performance. It details the mechanisms by which nitrate supplementation enhances oxygen utilization and improves endurance. The study provides insights into the practical applications of beetroot juice for athletes and active individuals.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.823039/full – This meta-analysis supports the use of nitrate-rich beetroot juice for lowering systolic blood pressure in hypertensive patients. The study highlights the need for further research to confirm long-term benefits and optimal dosage strategies. The findings contribute to the growing body of evidence supporting beetroot juice as a natural approach to managing hypertension.
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