Daily beetroot supplements: Benefits and risks
Regular consumption of beetroot supplements has become popular, driven by research highlighting potential health advantages. The key active ingredient is dietary nitrate, which the body converts into nitric oxide (NO). Nitric oxide helps relax and widen blood vessels, leading to increased blood flow and oxygen delivery throughout the body. This process contributes to many of the reported benefits, but it also underscores why daily intake requires a balanced approach. While the evidence for certain benefits is growing, potential drawbacks and individual considerations must be weighed carefully.
Potential health benefits of daily beetroot supplementation
- Improved athletic performance: Increased nitric oxide can boost stamina and endurance, especially in aerobic exercise, by allowing muscles to work more efficiently. Some athletes time their intake several hours before an event to maximize the effect.
- Lowered blood pressure: The vasodilation effect of nitric oxide can lead to a significant reduction in systolic and diastolic blood pressure in some individuals with hypertension. For those with pre-hypertension, it may also help to prevent the condition from worsening.
- Enhanced cognitive function: By promoting better blood flow to the brain, nitrates in beets may support cognitive function, including memory and decision-making, especially as we age. Studies have noted increased blood flow to the brain's frontal lobe following nitrate-rich supplementation.
- Anti-inflammatory effects: Beetroot contains potent anti-inflammatory antioxidants called betalains, which can help combat oxidative stress and inflammation. Chronic inflammation is a factor in many long-term diseases, so managing it is key for overall wellness.
- Support for gut health: Both whole beets and some powders retain fiber, which is crucial for healthy digestion. This fiber acts as a prebiotic, feeding beneficial bacteria in the gut microbiome.
Risks and side effects of daily beetroot intake
While beneficial, a daily beetroot regimen is not without potential downsides. The concentration of certain compounds in supplements can be a concern, and certain medical conditions warrant caution.
- Kidney stone risk: Beetroot is high in oxalates, compounds that can bind with calcium and contribute to the formation of kidney stones in susceptible individuals. Those with a history of kidney stones should be particularly mindful of their daily intake.
- Hypotension: For people with already low blood pressure, the blood-pressure-lowering effect of nitrates could cause issues like dizziness or fainting.
- Beeturia and colored stools: The betalain pigments in beetroot can cause urine and stool to turn reddish or pink. While harmless, this can be alarming if you are not expecting it.
- Gastrointestinal upset: High concentrations, particularly in concentrated supplement forms, can sometimes cause bloating, gas, or stomach cramps in some people.
- Nutrient absorption interference: High oxalate levels can also interfere with the absorption of other nutrients, such as calcium, over time.
Beetroot Supplements vs. Whole Beets: A comparison
| Feature | Beetroot Supplements (Powder/Capsules) | Whole Beets (Raw/Cooked) |
|---|---|---|
| Nitrate Content | Often highly concentrated to deliver a specific amount for performance benefits. | Lower concentration, delivered gradually along with other nutrients. |
| Fiber Content | Can retain some fiber, especially if freeze-dried, but often less than whole beets. | Excellent source of dietary fiber, promoting slower absorption and better digestion. |
| Sugar Content | Varies by product; some powders have low sugar, while juices can be higher. | Contains natural sugars, which are absorbed slowly due to the high fiber content. |
| Convenience | Highly convenient; easily added to drinks or taken as capsules. | Requires preparation (peeling, cooking, etc.), less convenient for a quick dose. |
| Bioavailability | Processing can affect how well the body absorbs some nutrients, while others are highly concentrated. | Natural form with all nutrients intact, absorbed steadily by the body. |
| Quality Control | Not regulated by the FDA in the US, so quality and potency vary significantly between brands. | Generally consistent nutritional profile, subject to variations based on growing conditions. |
The verdict: Moderation and consultation are key
For the average healthy person, consuming beetroot supplements daily in moderate amounts is generally safe. However, it is not a magic bullet and should not replace a balanced, nutrient-rich diet. Concentrated supplements can amplify both the benefits and the risks associated with beetroot, making moderation critical.
It is strongly advised to consult a healthcare provider before starting any new daily supplement, especially if you have pre-existing health conditions like kidney disease, low blood pressure, or a history of kidney stones. A doctor can help determine an appropriate and safe daily approach tailored to your individual health profile, ensuring you reap the benefits without unwelcome side effects. For many, incorporating whole beets into their diet a few times a week may be a safer and more balanced approach to enjoying its health-promoting properties. Healthline on the benefits of beets offers additional information on balancing whole food intake.
Conclusion
Daily beetroot supplementation can be a viable strategy for enhancing athletic performance, managing blood pressure, and supporting overall health, particularly due to its high nitrate and antioxidant content. However, its high oxalate concentration means that individuals with a history of kidney stones or low blood pressure must proceed with caution and medical guidance. While the temporary side effect of beeturia is benign, more serious digestive and metabolic issues can arise from excessive intake. Ultimately, a balanced approach that includes consultation with a healthcare professional and prioritizing a varied diet with whole foods is the safest path forward.
