Beet chews have become a popular dietary supplement, lauded for their ability to increase nitric oxide production and support cardiovascular health. However, as with any supplement derived from a potent natural source, it's wise to understand the potential side effects. While generally safe for most individuals, these chews are not without their caveats, particularly for those with specific health concerns.
Common and Harmless Side Effects
For the majority of users, the side effects of beet chews are more of a nuisance than a health risk and often dissipate with continued use or a dosage adjustment.
Beeturia
Perhaps the most visually alarming but benign side effect is beeturia, the condition of having red or pink-colored urine and stool. This is caused by betalain, the powerful pigment responsible for beets' vibrant hue. Not everyone metabolizes this pigment in the same way, so while some users will notice the change, others won't. This effect is completely harmless and will cease once you stop consuming beet products.
Digestive Discomfort
Beetroot contains fiber, and though it is processed into a powder for chews, the concentrated amount can still cause digestive issues for some people. Common symptoms include gas, bloating, or stomach cramps, especially if the supplement is introduced too quickly or taken in large doses. A gradual increase in intake can help the digestive system adjust and minimize this discomfort.
Hypotension (Lowered Blood Pressure)
Beets are well-known for their blood-pressure-lowering effects due to their high nitrate content. While this is a desired benefit for many, it can be a side effect for those with naturally low blood pressure (hypotension). Symptoms like dizziness, lightheadedness, or fatigue can occur. It is critical for individuals prone to low blood pressure to monitor their levels when starting beet chews.
Serious Considerations and Risks
While less common, there are more serious health risks associated with beet chews that warrant caution for certain individuals.
Risk of Kidney Stones
Beet chews are high in oxalates, which are naturally occurring compounds that can contribute to the formation of kidney stones in susceptible individuals. People with a history of calcium oxalate kidney stones or a predisposition to them should either avoid beet chews or consume them sparingly. To mitigate this risk, some experts recommend consuming beet products alongside calcium-rich foods, as calcium can bind to oxalate in the digestive system and aid in its excretion.
Allergic Reactions
Like any food product, beet chews can trigger allergic reactions in some individuals. Although rare, a beet allergy can cause symptoms such as a rash, swelling around the face or throat, itching, nausea, vomiting, or, in severe cases, anaphylaxis. If any severe reactions occur, discontinue use and seek immediate medical attention.
Drug Interactions
Beet chews can potentially interact with certain medications, particularly blood pressure drugs. The nitrate-induced blood-pressure-lowering effect could enhance the action of antihypertensive medications, potentially causing a dangerous drop in blood pressure. Those on blood-thinning medication or with specific health conditions like hemochromatosis (a condition that can lead to iron accumulation) should also consult their physician before starting beet chews.
Potential for High Sugar Content
Some beet chew products can contain high amounts of added sugars, tapioca syrup, or other sweeteners to improve flavor. This can be a concern for individuals watching their sugar intake, such as those with diabetes or those on a low-sugar diet. It's important to read the nutrition label carefully to be aware of the sugar content.
Beet Chews vs. Whole Beets: A Comparison
To better understand the potential side effects, it's helpful to compare the chewable supplement to its whole food counterpart.
| Feature | Beet Chews | Whole Beets |
|---|---|---|
| Nitrate Concentration | Highly concentrated to maximize nitrate delivery. | Contains nitrates, but at lower concentrations than supplements. |
| Fiber Content | Low to moderate fiber content, depending on the extraction method. | High in natural dietary fiber, beneficial for digestion. |
| Oxalate Concentration | Can be concentrated, posing a risk for kidney stone formers. | Contain oxalates, but typically less concentrated than in supplements. |
| Added Sugars | Often contain added sugars or sweeteners for palatability. | No added sugars; a naturally sweet and nutritious whole food. |
| Convenience | Easy to take on-the-go and provides a consistent dose. | Requires preparation and cooking, less convenient for daily supplementation. |
Who Should Be Cautious with Beet Chews
- Individuals with a personal or family history of calcium oxalate kidney stones.
- People who have hypotension (low blood pressure).
- Those taking blood pressure medication or blood thinners.
- Pregnant or breastfeeding women, as insufficient data exists on the safety of medicinal amounts during these periods.
- Individuals with specific medical conditions like hemochromatosis or Wilson disease.
Conclusion
While the marketing for beet chews often focuses on their health benefits, such as improved circulation and exercise performance, being aware of potential side effects is crucial. For the vast majority of people, these side effects are mild, predictable (like beeturia), and easily managed by moderating dosage. However, individuals with certain pre-existing conditions, particularly a history of kidney stones or low blood pressure, must exercise caution and consult a healthcare provider before use. The key to safely enjoying the benefits of beet chews lies in understanding your own health needs and the supplement's specific properties.
For more information on the health benefits and risks of beet supplements, you can review expert guidance on trusted health portals like Drugs.com or Cleveland Clinic. Ultimately, a balanced approach and professional medical advice are your best defenses against unwanted side effects.
