Beta Vulgaris Extract
Also known as: Beetroot, Beet, Beetroot extract, Beta vulgaris
Overview
Beta vulgaris extract, commonly known as beetroot extract, is derived from the root of the beet plant. It is a rich source of dietary nitrates, betalains (pigments with antioxidant properties), polyphenols, and other beneficial phytochemicals. Primarily utilized as a dietary supplement and functional food, it is recognized for its potential to enhance exercise performance, improve cardiovascular health by reducing blood pressure, and provide antioxidant and anti-inflammatory effects. Research on beetroot extract is moderately mature, with a growing body of evidence from randomized controlled trials and meta-analyses supporting its efficacy, particularly for exercise performance and blood pressure regulation. It is often consumed in juice or concentrated powder forms.
Benefits
Beta vulgaris extract offers several evidence-based benefits, primarily due to its high nitrate content. A systematic review and meta-analysis of 27 randomized controlled trials (RCTs) found that beetroot-based supplements significantly improve muscular endurance (standardized mean difference [SMD]: 0.31) and muscular strength (SMD: 0.26) in healthy males, with strength benefits being more pronounced in fatigued states. For cardiovascular health, meta-analyses in hypertensive patients have shown a modest but significant reduction in diastolic blood pressure (mean reduction approximately −1.42 mmHg) and systolic blood pressure with beetroot nitrate supplementation. While some studies suggest antioxidant and anti-inflammatory benefits from betalains and polyphenols, potentially supporting liver health and lipid profiles in specific populations (e.g., type 2 diabetes, non-alcoholic fatty liver disease), these findings are less robust and require further confirmation. Importantly, systematic reviews indicate no significant effects on body composition parameters like body weight, BMI, or body fat percentage.
How it works
The primary mechanism of action for Beta vulgaris extract revolves around its high concentration of dietary nitrate (NO3−). Upon ingestion, nitrate is converted in the body, primarily by oral bacteria, into nitrite (NO2−), which is then further reduced to nitric oxide (NO). Nitric oxide is a potent vasodilator, meaning it relaxes and widens blood vessels, thereby improving blood flow, reducing blood pressure, and enhancing oxygen delivery to muscles. This improved oxygenation contributes to enhanced exercise performance and endurance. Additionally, betalains and polyphenols present in beetroot extract exert antioxidant and anti-inflammatory effects by scavenging free radicals and modulating oxidative stress pathways, contributing to overall cellular health and protection.
Side effects
Beta vulgaris extract is generally considered safe and well-tolerated by most healthy adults. The most common and benign side effect is beeturia, which is the harmless reddish discoloration of urine or stool due to the excretion of betalain pigments. Some individuals may experience mild gastrointestinal discomfort, such as bloating or stomach upset, particularly with higher doses. While no significant drug interactions have been widely reported, individuals taking antihypertensive medications should exercise caution and consult a healthcare provider, as beetroot extract can have additive blood pressure-lowering effects. There is limited research on the safety of beetroot extract in pregnant or lactating women and children, so its use in these populations is not extensively studied or recommended without medical supervision.
Dosage
Effective dosages of Beta vulgaris extract, particularly for its nitrate content, typically range from 300 to 600 mg of nitrate per day. This is often delivered through beetroot juice or concentrated powder forms. For acute ergogenic effects, such as improved exercise performance, supplementation is usually recommended 1 to 3 hours before physical activity. For sustained cardiovascular benefits, such as blood pressure reduction, chronic daily supplementation over several weeks may be necessary. While there is no established maximum safe dose, studies have not shown additional benefits beyond 800 mg of nitrate per day, and exceeding this amount may increase the likelihood of mild side effects. It is important to adhere to product-specific recommendations and consult a healthcare professional for personalized advice.
FAQs
Is beetroot extract effective for exercise?
Yes, it modestly improves muscular endurance and strength, especially under fatigue, by enhancing blood flow and oxygen delivery to muscles.
Does it lower blood pressure?
Yes, particularly in hypertensive individuals, it can lead to modest reductions in both diastolic and systolic blood pressure due to its nitric oxide-boosting effects.
Will it help with weight loss?
Current scientific evidence does not support significant effects of beetroot extract on body composition, including body weight, BMI, or body fat percentage.
Are there any safety concerns?
It is generally safe; mild side effects like reddish urine or stool and gastrointestinal discomfort are possible. Individuals on blood pressure medications should consult a healthcare provider due to potential additive effects.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis of 27 RCTs found that beetroot-based supplements significantly improved muscular endurance and strength in healthy males, with greater benefits observed in fatigued states. The study highlights the ergogenic potential of beetroot, particularly for athletic performance.
- 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 concluded that beetroot or nitrate supplementation does not significantly affect body composition parameters such as body weight, BMI, body fat percentage, or waist-to-hip ratio, regardless of dose, duration, or athletic status. It provides clear evidence against its use for weight management.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.823039/full – This systematic review and meta-analysis focused on the effects of beetroot juice nitrate on blood pressure in hypertensive patients. It demonstrated a modest but significant reduction in clinical diastolic blood pressure, suggesting a beneficial role for beetroot in managing hypertension, though outpatient effects were less consistent.
- https://pubmed.ncbi.nlm.nih.gov/36847169/ – This systematic review and meta-analysis further supported the finding that beetroot supplementation does not lead to significant changes in body weight, fat percentage, or waist-to-hip ratio in various populations, including athletes and non-athletes. It reinforces the conclusion that beetroot is not effective for body composition alteration.
- https://www.droracle.ai/articles/140642/beet-root-supplement – This meta-analysis, referenced as 'Additional meta-analyses' in the source material, indicated that nitrate from beetroot juice effectively lowers systolic blood pressure. While the number of studies included was small, it contributes to the evidence base supporting beetroot's cardiovascular benefits.
