Beta Vulgaris (Beets): Natures Performance Enhancer

By Kyle G. Beckley
NFSC 345 Dietary Supplements and Functional Foods

Abstract
Dietary nitrate is a beneficial compound contained in all vegetables, but especially high
concentrations are found in the plant species Beta vulgaris, otherwise known as the beet. Recent
research suggests that dietary nitrate supplementation in the form of beetroot juice, not only
decreases blood pressure , but also reduces the amount of oxygen needed during exercise, thus
enhancing athletic performance (Coleman 2012). Before the body can utilize dietary nitrates
from the food source, they must be reduced to nitrites, and then into the available nitric oxide
form. In the digestion process, which begins in the mouth, about one quarter of the ingested
nitrate enters salivary circulation, where it is reduced to nitrite via bacterial nitrate reductases
from symbiotic anaerobic bacteria on the surface of the tongue (Coleman 2012). When nitrites
are swallowed, they are reduced due to the acidic pH environment of the stomach, or they will be
absorbed in the gastrointestinal tract and recirculated as nitrite (Coleman 2012). Once the process
of dietary nitrate reduction has occurred, the nitric oxide mechanism essentially instructs the
blood vessels to relax. It is this relaxing, or expanding of the blood vessels that is referred to as
vasodilation. Vasodilators are prescribed commonly for the prevention and treatment of various
states of hypertension, largely because they prevent the muscles in artery walls from tightening,
lessening the workload of the heart therefore decreasing blood pressure. Athletes are an
additional population that commonly utilize nitrate-derived vasodilators, for the similar purpose
of lessening the workload on the heart and enhancing O2 delivery, which enables them to
perform a given workload for a greater period before reaching fatigue (Chang, Choi, Lee, Kimm,
Jung, Nho, Stebbins, 2015). This review will seek to understand the specific physiological
effects of nitric oxide production from beet supplementation, and the implications its
oxygenating and blood pressure reducing properties could have for athletes. Numerous
conclusive research studies have illustrated the causative correlation of nitric oxide
supplementation and increased physical performance, but few studies have narrowed their
research to analyze nitrates exclusively from beets. Nevertheless, it could be hypothesized that
an increase in blood flow, along with increased oxygenation to muscles, paired with a more
substantial muscle contractility, should allow for a greater energy production and thus a boost in
athletic performance. Being that beets are among the most nutritionally dense sources of nitrates
responsible for these beneficial health effects, it could also be hypothesized that beet
supplementation could serve as an effective alternative to commonly consumed performance
enhancing supplements. The intention of this paper is to gain an understand of the physiological
responses induced when athletes ingest dietary nitrates from beets, and to reach a professional
opinion as to whether or not beet supplementation can be considered safe and effective in
increasing exercises performance.
Introduction
Beets are rooted in a rich and diverse cultural history that dates back to at least 2000
years ago, off the coasts of Europe, the Middle East, and Africa. The beet thrived in these
nutrient rich coastal regions, where it served many unique purposes to various cultures, yet the
first beetroot was not cultivated for human consumption until around the mid 1500s (Avey
2014). The beet greens were commonly consumed, the root however was revered for its
medicinal applications. It was also utilized as a colored dye and even as a popular aphrodisiac in

many cultures. We now know they were not experiencing a placebo effect, high levels of
tryptophan, betaine, and boron contained in beets are responsible for the improved production of
sex hormones (Avey 2014).
Currently beets are being seriously recognized and considered for multiple purposes in
the prevention and treatment of many currently prevalent chronic illnesses. Many clinical
studies are beginning to and have already illustrated this. For example, researchers at Joslin
Diabetes Center are hopeful that a metabolite contained in beets could reduce insulin resistance,
in addition to conclusive evidence from past studies that has already demonstrated multiple
separate mechanisms of action that have combative properties against diabetes and
cardiovascular disease (Communications, J 2014). Many studies have also highlighted the
benefits obtained from dietary nitrates in beets, which will be observed further in this review.
Essentially dietary nitrates have been correlated with many beneficial health implications; one
being it lowers blood pressure, thereby helping to protect the heart (Coleman 2012). It is the
beets potent combination of synergistic health functions that imply its use as a highly effective
alternative functional food.
Discussion of Benefits and Evidence Based Efficacy
This member of the Amaranthaceous family is a relative of other commonly consumed
crops like chard, spinach, and quinoa. The anatomy of a beet can be broken into four separate
sections, divided by the leaves, stem, the bulb, and the taproot. The primary nutritional benefits
are due to its high composition of fiber, vitamins, minerals, metabolites, and unique plant derived
anti-oxidants (Tredwell). Nutrient distribution and concentrations vary within each section, but
the majority of associated health benefits are correlated with all edible portions of the plant.
However, the plant is most well-known for its red bulb that grows and stores energy underneath
the ground. This trademark deep red root, is due to the red and yellow indole-derived class of
pigments, known as betalains (Dieter,Vogt,Schliemann).
Betalains are pigments in the order caryophyllales that replace anthocyanin compounds,
which are typically the class of pigments responsible for red colored fruits and vegetables. There
are two categories of betalain pigments, betacyanins and betaxanthins. Betacynains are
characterized by their red and violet color, whereas betaxanthins are found in less common
cultivars such as the golden beet, because of their orange and yellow pigments. Before scientific
research showed otherwise, it was assumed betalains were related to the family of anthocyanins,
the pigment responsible for giving most plants their red color. We now know the many
differentiating and defining properties of these two pigments , and that betalains are the higher
order within the family of anthocyanins, although they have never been found together within the
same species (Dieter, Vogt, Schliemann). A key functional component that characterizes
betalains from anthocyanins, is its high nitrogen content, which is found specifically in the
betanin pigment of the betalains (Robinson). These nitrates have been directly associated with a
wide range of beneficial health implications. Within the beet plant, concentrations of nitrates will
favor locations where the most betanin (red) pigmentation is present. This is in the taproot and
bulb, green leaves and stems above the soil surface also contain nitrates, but not comparable to
concentrations contained in the beetroot (Bradford, Lawrence, Pucher,).
Research has proven that dietary nitrate supplementation in the form of beetroot juice, not
only decreases blood pressure , but also reduces the amount of oxygen needed during exercise,
thus enhancing athletic performance (Coleman 2012). According to research from (Bryan, Hord,

Tang) , dietary provision of nitrates and nitrites from vegetables and fruit may contribute to the
blood pressure-lowering effects of the Dietary Approaches to Stop Hypertension (DASH) diet.
As we know, nitrate consumption has many beneficial health implications for serious disease
states as a preventative and alternative medicine. But it can also provide a vast array of benefits
for an average healthy person, as a part of their everyday balanced diet. In fact, many health and
fitness enthusiasts now consider beets a super food, the nitrate mechanism being primarily
responsible for this.
Nitric oxide is already a common household ingredient for many athletes, both
recreational and competitive, although an expensive one. It is commonly purchased in preworkout formulas, which contain a cocktail of ingredients but generally contain a base recipe of
essential amino acids, NO2, and a source of caffeine. However, many athletes perceive that
nitric oxide is the secret ingredient in these supplements that really promotes a more productive
training session. Arnold Shwazzenegar even coined a term known as the pump, which
essentially describes the euphoria of vasodilation that athletes experience during intense exercise.
Recently, beets have gained attention as the go to source of vasodilation for athletes, looking for
whole food and natural alternatives to poorly regulated and synthesized supplements. According
to the review, Nitrate Ingestion: A review of the Health and Physical Performance Effects,
athletic performance enhancement and ergogenic effects are most likely due to the metabolic
conversion of dietary nitrate dietary nitrate (NO3), to a biologically active form of nitrite (NO2)
and then to available nitric oxide. Dietary nitrate supplementation (NO3) in the form of beet
root juice has also demonstrated modest benefits pertaining to cardiovascular health, such as
reducing blood pressure , enhancing blood flow, and elevating the driving pressure of O2 in the
microcirculation to areas of hypoxia or exercising tissue (Clements, Lee, Bloomer 2014).
An additional study, Effects of chronic dietary nitrate supplementation on the hemodynamic
response to dynamic exercise clearly illustrated the nitrates in beets directly enhancing physical
performance. The study subjects included 14 males who completed a 15 day trial of beet root
supplementation, and black currant juice was used for the placebo control. Multiple bodily
functions were assessed, including blood pressure, mean arterial pressure, endothelial function,
and rest during progressive cycling exercise. The study found that the beetroot supplementation
increased plasma nitric oxide from 83.8 13.8 to 167.6 13.2 M (Chang, Choi, Lee, Kimm,
Jung, Nho, Stebbins, 2015). Another important relative observation was that the beet root
supplementation increased brachial artery diameter (pre: 12.3 1.6%; post: 17.8 1.9%).
Findings from the study concluded that chronic supplementation lowers blood pressure and
vascular resistance both during exercise and at rest, partially due to the enhancement of
endothelium-induced vasodilation in contracting skeletal muscle. The authors conclusion is this
study implies that beet root supplementation can act as a dietary nutraceutical capable of
enhancing O2 delivery and reducing work of the heart, such that exercise can be performed at a
given workload for a longer period of time before the onset of fatigue (Chang, Choi, Lee, Kimm,
Jung, Nho, Stebbins, 2015).

Conclusion
After further reviewing the properties of beets and the particular purported benefits, one
can conclude its safety and efficacy as a functional food. Dietary nitrate from beetroots clearly

have substantial nitric oxide including blood pressure reduction, inhibition of platelet
aggregation, and vasoprotective activity. The primary mechanism of action being dietary nitrates
that are reduced to nitric oxide once ingested, producing vasodilation effects that can contribute
to the prevention of many illnesses, particularly benefiting cardiovascular health. The
vasodilation effects of dietary nitrates are also increasingly popular amongst competitive and
recreational athletes. This is because of increased blood flow, along with increased oxygenation
to muscles, paired with a more substantial muscle contractility that allows for a greater energy
production and thus a boost in athletic performance. There are currently many nitric oxide
supplements on the market; however they are often expensive and not regulated by the FDA like
foods are, compromising safety and reliability for the consumer. Substantial scientific research
has shown that nitrates derived from the beetroot, can enhance nitric oxide production efficiently
as or even more so than any other dietary source. The nitrates found in beets are due specifically
to a unique betanin compound of the betalian pigments that is found rarely in any other plant
species.
Safety
Research has indicated very few side effects or toxicity limits of beet root
supplementation, implying its generally safe for all consumers. The main concern of betalain
consumption is attributed to a symptom called beeturia, wich is caused by an individuals
inability to metabolize the nitrates, leading to the red coloring being present in stool and urine.
More safety concerns are present in the consumption of the beet greens, which contain high
amounts of oxalates that may induce kidney damage and cause low calcium levels (Mitchell,
2001).
Professional Recommendation
As a nutritionist, I would recommend that every population should incorporate a
minimum of a few cups of beetroot and greens into their weekly diet. The nutrients in beets are
more susceptible to degradation from long cooking times, the ideal cooking time would be 15
minutes steaming, otherwise consume in raw juice form. A special recommendation for athletes
seeking enhanced physical performance is to consume 300-1200 ml of raw juice about 2.5 hours
before intense physical activity or smaller doses continually throughout the day. Although
generally safe, all populations should consult with a health care professional before
supplementing beets into their diet.
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