Beet Root Extract
A concentrated source of nitrates, known to enhance athletic performance and support cardiovascular health.
Also known as: Beetroot • Beta vulgaris
Overview
Beet root extract is derived from the beetroot vegetable and is rich in nitrates, which the body converts to nitric oxide. Nitric oxide helps to relax and dilate blood vessels, improving blood flow and lowering blood pressure. This makes beet root extract a popular supplement for athletes looking to improve endurance and for individuals seeking to support their cardiovascular health.
Key Benefits
Enhances Athletic Performance
The nitrates in beet root extract can improve exercise efficiency, allowing athletes to perform better for longer.
Lowers Blood Pressure
By increasing nitric oxide production, beet root extract helps to relax blood vessels, leading to a reduction in blood pressure.
Supports Cognitive Function
Improved blood flow to the brain from beet root extract may help to support cognitive function, particularly in older adults.
Dosage & How to Take
Dosage can vary depending on the form of beet root and the desired effect. For athletic performance, timing is key.
| Purpose | Dose | Notes |
|---|---|---|
| Athletic Performance | 500-1000 mg of extract or 70-140 ml of juice | Taken 1-2 hours before exercise. |
| Blood Pressure Support | 250-500 mg of extract or 70 ml of juice daily | Consistent daily use is recommended. |
Best Time to Take
For general health benefits, beet root extract can be taken at any time of day. For performance, consume 1-2 hours prior to activity.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Powder | High | Athletic performance and general health. | Can be mixed into water or smoothies. |
| Capsules | High | Convenience and taste-free dosing. | A good option for those who dislike the taste of beets. |
| Juice | High | Quick absorption and pre-workout use. | Look for concentrated beet shots for a potent dose. |
Side Effects & Safety
Common
- Beeturia (red or pink urine and stools)
- Stomach upset
Rare
- Kidney stones (in susceptible individuals due to oxalates)
Contraindications
- Individuals with a history of oxalate kidney stones should consult a doctor before using beet root extract.
Interactions
Beet root extract can lower blood pressure, so it may have an additive effect with medications for hypertension.
Both can increase nitric oxide, potentially leading to a drop in blood pressure.
Scientific Research
The Potential Benefits of Red Beetroot Supplementation in Health and Disease.
Beetroot supplementation has been shown to have beneficial effects on blood pressure, athletic performance, and inflammation.
Acute beetroot juice supplementation improves exercise tolerance and cycling performance in trained cyclists.
Beetroot juice supplementation improved time trial performance in trained cyclists.
Food Sources
Products With Beet Root Extract
5 products in our database contain this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.