Organic Beet
Also known as: Beetroot, Organic beet, Beetroot juice, Beetroot powder
Overview
Beetroot, derived from the root vegetable, is recognized for its high nitrate content, which the body converts into nitric oxide. This conversion is the primary reason beetroot is used as an ergogenic aid and for cardiovascular health. Available in various forms such as juice, powder, and whole vegetable, beetroot contains betalains, including betacyanin and betanidin, which contribute to its antioxidant properties. Research indicates that beetroot supplementation can enhance muscular endurance and strength, reduce blood pressure, and potentially accelerate recovery after exercise. While generally safe, it's important to be aware of potential side effects like red urine and stool. The quality of evidence supporting its benefits is moderate, with systematic reviews and meta-analyses providing insights into its ergogenic effects, though more research is needed across diverse populations.
Benefits
Beetroot supplementation has demonstrated several benefits, primarily related to exercise performance and cardiovascular health. Studies show that it improves muscular endurance (SMD: 0.31; 95% CI: 0.10 to 0.51; *p* < 0.01) and attenuates the decline in muscular strength in a fatigued state (SMD: 0.64; 95% CI: 0.25 to 1.03; *p* < 0.01). Additionally, short-term beetroot supplementation may accelerate recovery after exercise by reducing muscle soreness and improving functional measures. Beetroot juice has also been shown to lower aortic systolic blood pressure in healthy individuals, suggesting potential cardiovascular benefits. While most studies focus on healthy male individuals, the benefits extend to athletes and individuals with cardiovascular risk factors. The effects on muscular endurance and strength are modest but statistically significant, typically observed within a few hours of ingestion.
How it works
Beetroot's primary mechanism of action involves the conversion of nitrates into nitric oxide. This conversion occurs through the action of enzymes in the body, leading to vasodilation, which improves blood flow and oxygen delivery to tissues. Nitric oxide affects the cardiovascular system by reducing blood pressure and enhancing oxygen supply, thereby potentially improving exercise performance. The endothelial nitric oxide synthase (eNOS) enzyme plays a crucial role in this conversion. Nitrates are well absorbed from beetroot products, with bioavailability influenced by factors such as gut health and dietary patterns.
Side effects
Beetroot consumption is generally considered safe for most adults, but it can cause some side effects. The most common side effect is red urine and stool (beeturia), which is harmless and due to the betalain content. Some individuals may experience gastrointestinal upset. No significant rare side effects have been reported. Beetroot may interact with medications for blood pressure or diabetes due to its vasodilatory effects. Individuals with low blood pressure or those taking medications that lower blood pressure should consult a healthcare provider before using beetroot supplements. Pregnant or breastfeeding women should also seek medical advice before using beetroot supplements. It's important to monitor for any adverse reactions and discontinue use if necessary.
Dosage
The minimum effective dose of beetroot is typically 316–985 mg of inorganic nitrates per day. For athletic performance, dosages are often taken 2–3 hours before exercise. While the maximum safe dose is not well established, high doses may cause gastrointestinal upset. Beetroot is available in juice, powder, or capsule form. Absorption may be influenced by gut health and dietary patterns. There are no specifically identified required cofactors. It is advisable to start with a lower dose to assess tolerance and gradually increase as needed, while monitoring for any adverse effects.
FAQs
Why does my urine turn red after eating beetroot?
Beetroot contains betalains, which can cause red urine and stool (beeturia). This is a harmless effect and not a cause for concern.
Is beetroot safe for everyone?
Beetroot is generally safe, but individuals with low blood pressure or those taking blood pressure medications should consult a healthcare provider due to its vasodilatory effects.
When should I take beetroot for exercise benefits?
For optimal exercise performance benefits, beetroot should be taken 2–3 hours before exercise to allow for nitrate conversion to nitric oxide.
How much improvement can I expect from beetroot supplementation?
Beetroot supplementation can lead to modest improvements in endurance and strength, with potential cardiovascular benefits, but it is not a magic bullet for performance.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/37167368/ – This systematic review and meta-analysis of 27 studies found that beetroot-based supplements improve muscular endurance and attenuate the decline in muscular strength in a fatigued state. The study primarily focused on healthy male individuals and assessed acute to short-term supplementation. The findings provide high-quality evidence for the ergogenic effects of beetroot.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9214898/ – This systematic review, encompassing 9 studies, suggests that short-term beetroot supplementation may accelerate recovery after exercise by reducing muscle soreness. The review highlights variability in study designs and outcomes measured, which limits the strength of the evidence. Overall, the study provides moderate-quality evidence supporting the potential of beetroot to aid in exercise recovery.
- https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.00047/full – This randomized, double-blind, placebo-controlled crossover study found that beetroot juice lowers aortic systolic blood pressure in young healthy individuals. While the study design is high-quality, the small sample size and focus on healthy individuals limit the generalizability of the findings. The results suggest a potential cardiovascular benefit of beetroot juice.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9860842/ – This article discusses the impact of dietary nitrate supplementation, primarily from sources like beetroot, on exercise performance and cardiovascular health. It highlights the conversion of nitrate to nitric oxide and its subsequent effects on vasodilation and oxygen delivery. The review suggests that beetroot supplementation can be a useful strategy for enhancing athletic performance and supporting cardiovascular function.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8618171/ – This review examines the effects of beetroot juice supplementation on various aspects of physical performance, including endurance, strength, and power. It discusses the mechanisms by which beetroot enhances performance, focusing on nitric oxide production and improved blood flow. The review concludes that beetroot juice can be an effective ergogenic aid for athletes and active individuals.
Supplements Containing Organic Beet
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