Should You Take a Beet Supplement?

Beet supplements have gained popularity for their numerous health benefits. Derived from nutrient-rich beets, these supplements are touted for their potential to improve heart health, enhance athletic performance, and provide various other health advantages. This article will explore the benefits, considerations, and practical aspects of beet supplements to help you decide if they are right for you.

Nutritional Profile of Beets

Beets are packed with essential vitamins and minerals, making them a nutritious addition to any diet. They are particularly rich in folate, which is important for growth and development, and manganese, which supports bone formation and brain function. Other nutrients found in beets include potassium, vitamin C, vitamin B6, iron, and fibre.

Beets also contain unique compounds like nitrates and betalains. Nitrates convert to nitric oxide in the body, helping to relax blood vessels and improve blood flow. Betalains, the pigments responsible for beets’ deep red colour, have antioxidant and anti-inflammatory properties.

While whole beets offer these nutrients naturally, beet supplements provide a concentrated form. This can be especially useful for those who do not enjoy the taste of beets but still want to benefit from their nutrients.

Health Benefits of Beet Supplements

Cardiovascular Health

One of the most well-documented benefits of beet supplements is their positive effect on cardiovascular health. The nitrates in beets help to lower blood pressure by promoting the dilation of blood vessels. Studies have shown that regular consumption of beetroot juice can significantly reduce both systolic and diastolic blood pressure ¹, making it a valuable tool for managing hypertension.

Improved blood flow also supports overall heart health, reducing the risk of heart disease. By enhancing circulation, beets help to ensure that oxygen and nutrients are efficiently delivered throughout the body.

Athletic Performance

Beet supplements are popular among athletes for their ability to enhance performance. The nitrates in beets improve the efficiency of mitochondria, the energy-producing components of cells. This leads to better oxygen use and endurance.

Research has shown that consuming beetroot juice before exercise can boost stamina and reduce muscle soreness ². Athletes who include beet supplements in their routine often experience improved performance in high-intensity activities like running, cycling, and swimming.

Cognitive Function and Brain Health

The benefits of beet supplements extend to brain health as well. Nitrates increase blood flow to the brain, particularly to the frontal lobe, which is responsible for higher-level functions like decision-making and memory.

Studies have found that beetroot juice can enhance cognitive performance ³, especially in tasks requiring quick decision-making and memory recall. This makes beet supplements a potential aid for maintaining cognitive function as we age.

Anti-inflammatory and Antioxidant Properties

Betalains, the pigments in beets, have powerful antioxidant and anti-inflammatory effects. These compounds help reduce inflammation and oxidative stress, both of which are linked to chronic diseases such as heart disease, cancer, and diabetes.

Research indicates that betalains can lower markers of inflammation and protect cells from damage ⁴. This makes beet supplements beneficial for overall health and longevity.

Forms of Beet Supplements

Beet supplements are available in various forms, including powders, juices, capsules, and gummies. Each form has its advantages and disadvantages.

• Powders: These are versatile and can be easily added to smoothies or drinks. They often retain most of the beneficial compounds found in whole beets.
• Juices: Beetroot juice is a popular option for its quick absorption and potent effects. However, it may contain added sugars and less fibre.
• Capsules: Convenient and easy to take, but they may bypass some of the nitrate conversion that begins in the mouth.
• Gummies: Tasty and easy to consume, but often contain added sugars and other ingredients.

Choosing the right form depends on personal preference and specific health goals.

Dosage and Usage

There is no standardized dosage for beet supplements, and recommendations can vary widely. Generally, it is advisable to follow the instructions on the product label or consult with a healthcare provider.

For athletic performance, consuming beet supplements a couple of hours before exercise is typically recommended. To maintain cardiovascular benefits, regular daily consumption may be necessary.

Incorporating beet supplements into your daily routine can be simple. Powders can be mixed into smoothies or drinks, juices can be consumed directly, and capsules or gummies can be taken with meals.

Considerations and Precautions

Potential Side Effects

While beet supplements offer numerous health benefits, there are some potential side effects to be aware of:

• Kidney Stones: Beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals. If you have a history of kidney stones, it’s advisable to consult your healthcare provider before starting a beet supplement.
• Digestive Issues: Some people may experience digestive issues, such as an upset stomach or diarrhea when consuming beet supplements. Additionally, beets can cause urine and stools to appear red or pink, a harmless condition known as beeturia.
• Blood Pressure Interactions: Because beet supplements can lower blood pressure, individuals taking blood pressure medications should consult their healthcare provider to avoid potential interactions or excessively low blood pressure.

Who Should Avoid Beet Supplements?

Certain individuals should exercise caution or avoid beet supplements altogether:

• Individuals with Low Blood Pressure: Since beet supplements can further lower blood pressure, those with hypotension should be cautious.
• People Prone to Kidney Stones: Due to the high oxalate content, those at risk for kidney stones should avoid beet supplements unless advised otherwise by a healthcare provider.
• Medication Interactions: Always consult with a healthcare provider if you are taking medication for blood pressure or other conditions, as beet supplements may interact with these drugs.

Whole Beets vs. Beet Supplements

Whole beets and beet supplements each have their advantages:

• Whole Beets: Consuming whole beets provides dietary fibre and a synergistic nutrient profile that supplements cannot fully replicate. Fibre is essential for digestive health and can help maintain a feeling of fullness.
• Beet Supplements: Supplements offer a convenient and concentrated form of the beneficial compounds found in beets, which is useful for those who do not enjoy the taste of beets or have difficulty incorporating them into their diet.

A balanced approach can include both whole beets and supplements, depending on individual preferences and health goals.

Practical Tips for Choosing Beet Supplements

When selecting a beet supplement, consider the following tips:

• Quality: Choose supplements from reputable brands that offer third-party testing and certification to ensure product integrity.
• Ingredients: Read labels carefully to avoid unwanted ingredients such as added sugars, artificial flavours, or fillers.
• Form: Decide which form (powder, juice, capsule, gummy) suits your lifestyle and preferences. Powders and juices often retain more of the beneficial compounds.
• Dosage: Follow the recommended dosage on the product label or consult with a healthcare provider for personalized advice.

Conclusion

Beet supplements provide a range of health benefits, from improving cardiovascular health and athletic performance to supporting cognitive function and reducing inflammation. While they offer a convenient way to obtain the nutrients found in beets, it is important to be aware of potential side effects and interactions with medications.

For those who enjoy the taste and texture, incorporating whole beets into the diet can provide additional fibre and nutrients. Ultimately, the decision to take a beet supplement should be based on individual health needs and preferences, with guidance from healthcare providers.

By understanding the benefits and considerations of beet supplements, you can make an informed choice about whether they are right for you.

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References

1. Jones, T., Dunn, E. L., Macdonald, J. H., Kubis, P., McMahon, N., & Sandoo, A. (2019). The effects of beetroot juice on blood pressure, microvascular function and large-vessel endothelial function: A randomized, double-blind, placebo-controlled pilot study in healthy older adults. Nutrients, 11(8). https://doi.org/10.3390/nu11081792[↩]
2. Arazi, H., & Eghbali, E. (2021). Possible effects of beetroot supplementation on physical performance through metabolic, neuroendocrine, and antioxidant mechanisms: A narrative review of the literature. Frontiers in Nutrition, 8. https://doi.org/10.3389/fnut.2021.660150[↩]
3. Miraftabi, H., Avazpoor, Z., Berjisian, E., Sarshin, A., Rezaei, S., Domínguez, R., Reale, R., Franchini, E., Samanipour, M. H., Koozehchian, M. S., T. Willems, M. E., Rafiei, R., & Naderi, A. (2021). Effects of beetroot juice supplementation on cognitive function, aerobic and anaerobic performances of trained male taekwondo athletes: A pilot study. International Journal of Environmental Research and Public Health, 18(19). https://doi.org/10.3390/ijerph181910202[↩]
4. Moreno-Ley, C. M., Osorio-Revilla, G., Hernández-Martínez, D. M., Ramos-Monroy, O. A., & Gallardo-Velázquez, T. (2021). Anti-inflammatory activity of betalains: A comprehensive review. Human Nutrition & Metabolism, 25, 200126. https://doi.org/10.1016/j.hnm.2021.200126[↩]