Beet Root Powder (Beta vulgaris)
Beet Root Powder is a dietary supplement derived from the dried and ground taproot of the beet plant, Beta vulgaris. The vibrant red-purple vegetable is native to the Mediterranean region and is now cultivated worldwide. While traditionally consumed as a food, beetroot has gained significant attention as a functional food and supplement due to its unique concentration of bioactive compounds, particularly inorganic nitrates and betalains [1, 2].
Beet root powder offers a convenient and concentrated way to consume these beneficial compounds. It has a mild, slightly sweet taste and can be easily incorporated into various foods and beverages, such as smoothies, sauces, and baked goods [2].
Nutritional and Chemical Composition
Beetroot is a nutrient-dense food, containing a variety of vitamins, minerals, and potent phytonutrients. The powder form concentrates these components.
| Nutrient Category | Specific Nutrients & Compounds |
|---|---|
| Macronutrients | Carbohydrates, Protein, Dietary Fiber, Fat |
| Vitamins | Vitamin C, Folate (Vitamin B9) |
| Minerals | Potassium, Manganese, Magnesium, Iron, Phosphorus |
| Bioactive Compounds | Inorganic Nitrates, Betalains (Betacyanins like Betanin, and Betaxanthins), Polyphenols, Flavonoids, Saponins |
Sources: Chen et al. (2021) [1], Medical News Today (2023) [2], WebMD [3]
Key Bioactive Compounds
Two compounds are primarily responsible for the health benefits attributed to beetroot:
- Inorganic Nitrates: Beetroot is one of the richest dietary sources of inorganic nitrates (NO₃⁻). Upon consumption, these nitrates are converted in the body to nitrites (NO₂⁻) and then to nitric oxide (NO). Nitric oxide is a crucial signaling molecule that plays a vital role in vasodilation (the widening of blood vessels), which helps improve blood flow and lower blood pressure [1, 3].
- Betalains: These are the natural pigments that give beets their intense red-purple color. The main betalain is betanin. Betalains are powerful antioxidants that have been shown to combat oxidative and nitrative stress, reduce inflammation, and may possess antitumor properties. Their antioxidant capacity is significant, with some studies suggesting it is even higher than that of some anthocyanins found in other red and purple fruits [1, 2].
Health Benefits
The health benefits of beetroot powder are primarily linked to its high nitrate and antioxidant content. The most well-researched areas are athletic performance and cardiovascular health.
Athletic Performance and Muscle Soreness
Beetroot supplementation is popular among athletes for its potential to enhance physical performance. The mechanism is attributed to the increased nitric oxide production, which improves blood flow and oxygen delivery to muscles, enhancing their efficiency.
WebMD states that beetroot juice is Possibly Effective for improving exercise performance during aerobic activities. It may also reduce muscle soreness after intense exercise, such as sprinting or jumping, when consumed for about 48 hours post-exercise [3].
Research from 2021 also supports that nitrates in beetroot may improve athletic performance and lower muscle soreness, though the exact mechanisms are still under investigation [2].
Cardiovascular Health (Blood Pressure and Cholesterol)
The ability of beetroot to lower blood pressure is one of its most studied benefits. Dietary nitrates are converted to nitric oxide, which relaxes and dilates blood vessels, leading to a reduction in blood pressure.
- Blood Pressure: Multiple studies confirm that beetroot juice can lower blood pressure in some individuals. However, its effectiveness can be influenced by factors like age and sex, and it may not be effective for everyone, particularly those already diagnosed with high blood pressure [2, 3].
- Cholesterol: Early research suggests that red beetroot extract may help reduce total cholesterol, LDL (“bad”) cholesterol, and triglycerides in people with heart disease [3].
Antioxidant and Anti-inflammatory Effects
The betalains in beetroot are potent antioxidants that help protect cells from damage caused by free radicals. This action helps combat oxidative stress, which is a key factor in the development of chronic inflammation and diseases like obesity, autoimmune disorders, and diabetes. Betalains may also offer protection for liver and kidney function [1, 2].
Gut Health
Emerging research suggests that the bioactive compounds in beets may have a positive impact on the gastrointestinal system. A 2020 review indicated that these compounds could help modulate the gut microbiota and stimulate the growth of beneficial probiotics [2].
Dosage and Usage
There is no standardized medical dose for beet root powder. The appropriate amount can vary based on the intended use, the concentration of the product, and individual factors.
- General Use: Product labels often suggest doses ranging from 3–6 grams (approximately 1-2 teaspoons) of powder per day [2].
- For Athletic Performance: Doses studied in scientific research include 70–140 mL of beetroot juice daily, often taken a few hours before exercise, or 200 grams of baked beetroot taken 75 minutes prior [3].
- For Muscle Soreness: Studies have used 125-250 mL of beetroot juice per serving for a total of 7-8 servings over two days following exercise [3].
It is crucial to follow the manufacturer’s instructions and consult a healthcare professional before starting supplementation.
Safety and Precautions
Beetroot powder is Likely Safe for most people when consumed in food amounts and Possibly Safe when used in medicinal amounts. However, there are some potential side effects and precautions to consider.
- Beeturia (Red Urine and Stools): A common and harmless side effect is the appearance of pink or red urine or stools. This occurs in a percentage of the population and is not a cause for concern [3].
- Kidney Health: There is a concern that high consumption of beets, which are high in oxalates, might worsen existing kidney disease or contribute to the formation of kidney stones in susceptible individuals. People with kidney disease should be cautious [3].
- Low Blood Pressure (Hypotension): Because beetroot can lower blood pressure, individuals who are already prone to low blood pressure should avoid it to prevent their blood pressure from dropping too low [2].
- Allergies: While rare, allergies to beetroot can occur. Symptoms may include a rash, swelling, coughing, or difficulty breathing. Anyone experiencing these symptoms should seek immediate medical attention [2].
- Pregnancy and Breast-feeding: There is not enough reliable information on the safety of using beet in medicinal amounts during pregnancy or breast-feeding. It is best to stick to normal food amounts [3].
Drug Interactions
- Medications Changed by the Liver: (Moderate Interaction) Beet might alter how quickly the liver breaks down certain medications. This could potentially change the effects and side effects of those drugs. Individuals taking any prescription medication should consult their doctor before using beet root powder as a supplement [3].
