The concept of a 'serving' for total beets can be confusing because it refers to two distinct product types: the proprietary supplement line from Force Factor and natural, whole beets. While both leverage the power of beetroot, their standardized dosages and intake recommendations differ significantly. For the Total Beets supplement, dosage is clearly outlined on the product's nutrition label, often specifying a certain number of capsules, tablets, or scoops of powder. In contrast, the serving for natural, whole beets is based on standard dietary guidelines for vegetables, often measured in cups or by weight.
Serving Sizes for Total Beets Supplements
Force Factor offers Total Beets in multiple formats, and the serving size varies by product. It's crucial to check the specific product label for accurate dosage instructions.
Total Beets Original Powder
For the Total Beets Original Powder, the serving size is typically one scoop (around 5 grams). This powder is designed to be mixed with water or another beverage. It contains a blend of beetroot powder and nitrates, along with other ingredients aimed at boosting nitric oxide production and circulation. The benefit of this format is a high concentration of active ingredients in a small volume.
Total Beets Tablets or Capsules
Other formulations are available in pill form, such as tablets or vegetable capsules. The serving size for these versions is often higher, requiring multiple units per day. For example, some tablets might suggest taking four per day with food, while capsules may require three. The concentration and blend of ingredients, which often include B vitamins and grape seed extract, determine the specific serving size.
Total Beets Soft Chews
For those who prefer a chewable option, Force Factor also offers Total Beets soft chews. The serving size is usually one or two chews, providing a convenient, on-the-go option with a different texture and flavor profile.
Understanding Serving Sizes for Natural Beets
When consuming whole beets, the serving size is measured differently. Natural beets provide dietary nitrates alongside fiber, vitamins, and minerals. Several sources offer guidelines for what constitutes a serving.
Cooked Beets
- One-half cup (75-80g) of cooked beetroot is often considered a standard serving of vegetables. This is a manageable amount that provides a good nutritional boost.
Raw Beets
- One cup (136g) of raw, sliced beets is another common measurement for a serving. Raw beets can be grated and added to salads or slaws.
- Approximately one medium-sized beet can yield about half a cup of chopped cubes, meaning you might need two medium beets for a full one-cup serving.
Beet Juice
- For beet juice, a serving is typically around 8 ounces (or 250ml). Athletes sometimes consume up to two cups to enhance performance, but a daily serving is usually smaller.
Total Beets Supplement vs. Natural Beets
| Feature | Total Beets Supplement | Natural Beets (Cooked/Raw) |
|---|---|---|
| Convenience | Highly convenient, pre-measured dosage | Requires preparation (peeling, cooking, chopping) |
| Active Ingredient Concentration | High concentration of nitrates (often standardized) | Nitrates naturally present, concentration varies by beet type and preparation |
| Nutritional Profile | May include added vitamins (e.g., B6, B12), grape seed extract, and other amino acids | Rich in vitamins (folate, C), minerals (manganese, potassium), and fiber |
| Form | Powder, tablets, capsules, or chews | Whole vegetable, juice |
| Taste | Flavored to mask earthy beet taste (e.g., açaí berry) | Earthy, sweet flavor |
| Fiber Content | Low to none, depending on the product | High fiber content, important for digestive health |
Benefits of Regular Beet Consumption
Regardless of whether you choose a supplement or whole food, regular consumption of beets offers several proven health benefits:
- Lower Blood Pressure: The nitrates in beets convert to nitric oxide in the body, which helps relax and widen blood vessels, leading to lower blood pressure. This effect is temporary, so regular intake is necessary for sustained benefits.
- Improved Athletic Performance: Increased nitric oxide levels can also enhance exercise efficiency and stamina, boosting oxygen use and endurance, especially for high-intensity activities. For maximum effect, consume a nitrate-rich source a couple of hours before exercise.
- Digestive Health: Whole beets are an excellent source of fiber, which promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
- Anti-Inflammatory Effects: Beets contain betalains, potent pigments with anti-inflammatory properties that can help reduce inflammation markers in the body.
- Brain Health: Enhanced blood flow from nitrates also benefits the brain, potentially improving cognitive functions like decision-making and memory, particularly in older adults.
Maximizing Your Beetroot Intake
To get the most out of your beetroot intake, consider the form and preparation method. While supplements offer a concentrated dose for specific purposes like athletic performance, whole beets provide a broader spectrum of nutrients, including essential fiber.
- Minimize Nutrient Loss: Avoid boiling beets if you want to maximize their nitrate content, as nitrates are water-soluble. Roasting or steaming are better options.
- Vary Your Diet: It is best to incorporate a variety of healthy foods. Rotate your intake of beets with other vegetables to ensure a broad range of vitamins and minerals.
- Watch for Potential Side Effects: Be aware of beeturia, the harmless red or pink discoloration of urine and stool that can occur after consuming beets. Individuals prone to kidney stones should also be mindful of their intake due to the oxalate content.
Conclusion
Knowing what a serving of Total Beets is is essential for optimizing its benefits, whether you choose a convenient supplement or the nutrient-rich whole vegetable. The key distinction lies in the concentration and supporting ingredients; a scoop of Total Beets powder delivers a targeted dose of nitrates, while a half-cup of cooked beets offers a comprehensive nutritional package including fiber. Ultimately, the best approach depends on your specific health goals and lifestyle, but regular consumption in either form provides significant benefits for heart health, athletic performance, and overall well-being. Always consult a healthcare professional before making significant dietary changes, especially if you have pre-existing conditions.
