Select Beet Blend Proprietary Blend
Also known as: Beetroot, beets, beet juice, dietary nitrates, Beta vulgaris
Overview
Beetroot, scientifically known as *Beta vulgaris*, is a root vegetable widely recognized for its health benefits, primarily due to its high concentration of dietary nitrates. These nitrates are converted into nitric oxide (NO) in the body, a crucial molecule for cardiovascular health. Beetroot supplements, often in the form of juice or powder, are commonly used to support heart health, lower blood pressure, and enhance athletic performance. The conversion of nitrates to nitric oxide improves blood flow and can lead to a reduction in blood pressure. Research on beetroot's effects is moderately mature, with several studies supporting its efficacy in blood pressure reduction and exercise performance. While generally considered safe, its primary mechanism involves the nitrate-nitrite-nitric oxide pathway, which influences vasodilation and overall circulatory function.
Benefits
Beetroot supplementation offers several evidence-based benefits, primarily centered on cardiovascular health and athletic performance. The most significant benefit is its ability to reduce blood pressure. Systematic reviews have shown that beetroot juice supplementation can significantly lower both systolic and diastolic blood pressure in healthy individuals and those with hypertension. This effect is attributed to the conversion of dietary nitrates into nitric oxide, which promotes vasodilation. Studies indicate clinically significant reductions in blood pressure, making it beneficial for individuals at risk of or managing hypertension. Additionally, beetroot may improve exercise performance by enhancing oxygen delivery to muscles and reducing the oxygen cost of exercise, leading to increased endurance. While the evidence for blood pressure reduction is strong, more research is needed to fully quantify other potential benefits and their long-term effects.
How it works
The primary mechanism of action for beetroot's benefits revolves around the nitrate-nitrite-nitric oxide pathway. Dietary nitrates (NO3-) from beetroot are absorbed in the gut and then converted to nitrites (NO2-) by bacteria in the mouth. These nitrites are then further reduced to nitric oxide (NO) in the body, particularly under conditions of low oxygen or acidity. Nitric oxide is a potent vasodilator, meaning it relaxes and widens blood vessels, leading to improved blood flow and reduced blood pressure. This enhanced blood flow also benefits muscle oxygenation during exercise, contributing to improved athletic performance. The interaction primarily affects the cardiovascular system by improving endothelial function and overall circulatory efficiency.
Side effects
Beetroot is generally considered safe when consumed in typical dietary amounts. The most common and harmless side effect is 'beeturia,' which is the appearance of red or pink urine and stool due to the pigment betanin. This is not a cause for concern. Uncommon side effects, occurring in 1-5% of individuals, may include mild gastrointestinal upset such as bloating or stomach discomfort, especially with higher doses. Rare side effects are not well-documented. Regarding drug interactions, beetroot's vasodilatory effects mean it may interact with medications that also lower blood pressure, such as antihypertensives, potentially leading to an additive hypotensive effect. Caution is advised for individuals taking blood thinners due to potential, though unconfirmed, interactions. There are no known absolute contraindications, but individuals with certain medical conditions, such as kidney stones (due to oxalate content), or those on specific medications should consult a healthcare provider. Pregnant or breastfeeding women should also seek medical advice before using beetroot supplements.
Dosage
For blood pressure reduction and exercise performance enhancement, studies typically use 250-500 mL of beetroot juice per day, which is considered the optimal dosage range. This amount usually provides sufficient dietary nitrates to elicit a physiological effect. There is no established maximum safe dose, but consuming very high doses might increase the likelihood of gastrointestinal upset. For optimal absorption and effect, beetroot supplements are often recommended to be taken 1-2 hours before exercise or meals. Both beetroot juice and powder forms are available, with juice potentially offering higher nitrate content and faster absorption. Absorption can be enhanced when consumed with food. While no specific cofactors are required, some research suggests that vitamin C might support nitric oxide production, though this is not a strict requirement for efficacy.
FAQs
Why does beetroot make my urine and stool red?
Beetroot contains a natural pigment called betanin. When consumed, this pigment can pass through the body and cause urine and stool to appear red or pink. This phenomenon, known as beeturia, is completely harmless and is not a cause for concern.
Is beetroot safe for everyone?
Beetroot is generally safe for most individuals when consumed in typical amounts. However, if you have certain medical conditions, such as kidney stones, or are taking medications, especially for blood pressure or blood thinning, it's advisable to consult a healthcare provider before using beetroot supplements.
When is the best time to take beetroot for exercise or blood pressure?
For optimal benefits, particularly for exercise performance, it's often recommended to consume beetroot juice or supplements about 1-2 hours before your workout. For blood pressure management, consistent daily intake, perhaps before meals, is generally suggested to observe effects within a few weeks.
How long does it take to see results from beetroot supplementation?
The effects of beetroot on blood pressure can typically be observed within a few weeks of consistent daily consumption. For exercise performance, acute benefits can be noticed within hours of intake, though sustained use may lead to more pronounced adaptations.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6316347/ – This systematic review and meta-analysis investigated the effect of beetroot juice supplementation on blood pressure. It concluded that beetroot juice significantly reduces both systolic and diastolic blood pressure in healthy individuals and those with hypertension, likely due to the nitrate-nitrite-nitric oxide pathway. The study highlights beetroot's potential as a dietary intervention for blood pressure management.
- https://www.nutraingredients.com/Article/2011/05/27/Beetroot-hawthorn-berry-blend-may-boost-heart-health/ – This article discusses a study suggesting that a blend of beetroot and hawthorn berry may increase nitric oxide availability in the body. The research indicates that combining these ingredients could offer synergistic benefits for heart health, potentially improving cardiovascular function through enhanced nitric oxide production.
- https://swolverine.com/blogs/blog/what-is-a-proprietary-blend-5-reasons-to-avoid-proprietary-blends-at-all-costs – This source provides a critical perspective on proprietary blends in supplements. It explains that these blends often lack transparency regarding the exact amounts of each ingredient, making it difficult for consumers to assess efficacy and safety. The article advises caution when considering supplements with proprietary blends due to this lack of disclosure.
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