Trubeet Beet Root Extract
Also known as: beetroot extract, beet root extract, beetroot juice, beetroot powder, Beta vulgaris
Overview
Beetroot extract is derived from the root of the beet plant, known scientifically as Beta vulgaris. It is particularly rich in inorganic nitrates, which have been shown to enhance athletic performance by improving oxygen delivery to muscles during physical exertion. Research has established that beetroot supplementation can reduce the oxygen costs of exercise, thereby increasing endurance in both athletes and non-athletes. The evidence surrounding its efficacy is moderate to high, evidenced by numerous studies and systematic reviews. Common forms include beetroot juice, powder, and capsules, accommodating various preferences for consumption. Its popularity stems from its ability to bolster exercise performance specifically in high-intensity and endurance sports, making it a widely used supplement among fitness enthusiasts.
Benefits
Beetroot supplementation has several well-documented benefits, primarily enhancing muscular endurance and overall exercise performance. Research shows a 15.7% increase in time to exhaustion in high-intensity cycling and a 19% reduction in muscle oxygen extraction with beetroot extract usage. Meta-analyses indicate a standardized mean difference (SMD) of 0.31 for endurance and 0.64 for strength improvements in fatigued individuals, denoting small to moderate effect sizes. The benefits are most pronounced in healthy adults, with significant effects typically observable 2-3 hours post-consumption. However, there is limited evidence supporting significant changes in body composition related to beetroot supplementation.
How it works
The efficacy of beetroot extract is primarily attributed to its conversion into nitric oxide (NO) in the body after nitrate ingestion. Nitric oxide acts as a vasodilator, enhancing blood flow and oxygen delivery to muscles during exercise, thereby improving endurance and decreasing oxygen consumption during high-intensity activities. NO interacts with vascular endothelial cells, leading to relaxation of smooth muscles and reducing oxidative stress, which enhances both cardiovascular and muscular efficiency.
Side effects
Beetroot extract is generally considered safe when consumed within recommended dosages, with no significant common side effects (>5%) reported. Rare adverse effects (<1%) are also not well-documented. Nonetheless, individuals with psychiatric disorders, gastrointestinal issues, liver concerns, or severe infections should exercise caution or avoid supplementation. While there are no established drug interactions, individuals on nitrate medications should remain vigilant and preferably consult with healthcare providers. Elderly individuals and those with specific health concerns are also advised to seek medical guidance to ensure safe use.
Dosage
The effective dosage of beetroot extract typically ranges between 316-985 mg of inorganic nitrates per day. A common recommendation includes 2-200 g of beetroot or its extract daily, with about 200 ml of beetroot juice being effective. For optimal results, it is advisable to consume beetroot supplements 2-3 hours prior to exercise, facilitating the conversion of nitrates into nitric oxide. There has not been an established maximum safe dosage, but daily intake above 200 g is not supported by substantial evidence. Individual absorption rates can impact the efficacy of the supplement.
FAQs
How long before exercise should I take beetroot supplement?
Ideally, take beetroot supplement 2-3 hours before exercise for optimal effects.
Are there any side effects?
Generally, no significant side effects have been reported with beetroot supplementation.
Does it improve body composition?
No, there is no significant evidence that beetroot supplementation improves body composition indices.
Is it safe for everyone?
While generally safe, individuals with certain health conditions should consult healthcare providers before use.
What can I expect in terms of performance?
You can expect improved muscular endurance and strength, particularly in fatigued states, and enhanced exercise performance.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6106264/ – This meta-analysis encompasses randomized controlled trials on beetroot supplementation and its effects on exercise performance, confirming significant improvements in both endurance and strength metrics, particularly among trained individuals.
- https://pubmed.ncbi.nlm.nih.gov/28980683/ – A comprehensive review evaluating the physiological impacts of dietary nitrate from beetroot, highlighting its role in enhancing exercise tolerance and efficiency through the modulation of blood flow and oxygen utilization.
