Beet: Benefits, Side Effects and Dosage

Beetroot, or simply "beet," has emerged as a vibrant star in the world of functional foods. Not only does it add color to our plates, but it also offers a powerhouse of nutrients, bioactive compounds, and potential health benefits. From heart health to athletic performance, beetroot's unique constituents—like nitrates and betalains—are at the core of its growing reputation. Yet, as with any supplement or natural remedy, it's important to understand both the potential upsides and any risks, as well as how much to take for optimal results. This article delves into the evidence on beetroot’s benefits, side effects, and recommended dosages.

Benefits of Beet

Beetroot is more than just a colorful root vegetable. Over recent years, it’s been studied for its wide-ranging health benefits, including support for cardiovascular health, metabolic balance, exercise performance, and even anti-inflammatory and anticancer effects. Let’s explore what makes beetroot such a unique superfood.

Benefit	Mechanism/Effect	Population/Use Case	Source(s)
Blood Pressure	Vasodilation via nitric oxide	Hypertensive and normotensive	1 3 5
Exercise Endurance	Improved muscle efficiency	Athletes, active individuals	2 5 6 8 10
Antioxidant Action	Betalain & polyphenol activity	General population	1 4 9
Anti-inflammatory	Cytokine reduction, betalains	Osteoarthritis, chronic conditions	1 4 9
Glycemic Control	Reduced post-meal glucose	Diabetes, metabolic syndrome	3
Renal Health	Reno-protective effects	People with renal disorders	3
Anticancer Potential	Inhibition of cell proliferation	Breast, colon, liver, bladder cancers	4

Table 1: Key Benefits of Beetroot

Cardiovascular Health and Blood Pressure

Beetroot is rich in inorganic nitrates. When consumed, these nitrates are converted to nitric oxide (NO) in the body, a molecule that helps dilate blood vessels and improve blood flow. This vasodilatory effect is particularly beneficial for reducing blood pressure—both in people with hypertension and even those with normal blood pressure 1 3 5. Consistent intake can be a natural, food-based way to support heart health.

Exercise Performance and Muscle Function

Athletes and fitness enthusiasts have gravitated towards beetroot for its performance-enhancing effects. Multiple studies show that beetroot juice supplementation can improve exercise endurance, delay fatigue, and increase muscle efficiency, particularly during high-intensity or intermittent exercise 2 5 6 8 10. This is attributed to:

• Improved oxygen delivery to muscles
• Faster phosphocreatine resynthesis
• Enhanced muscle power output

For those doing repeated sprints or endurance sports, beetroot-derived nitrates can provide a tangible (though sometimes modest) edge.

Antioxidant and Anti-inflammatory Effects

Beetroot is a potent source of betalains and polyphenols—natural antioxidants that help neutralize harmful free radicals and reduce oxidative stress 1 4 9. This antioxidant action translates into anti-inflammatory benefits as well. For example, studies in people with osteoarthritis report reductions in pain and inflammation markers after just 10 days of betalain-rich beet extract supplementation 9. Betalains may also contribute to overall chronic disease prevention.

Metabolic and Glycemic Support

Regular beetroot juice consumption has been linked to improved glycemic control, specifically by reducing the post-meal spike in blood glucose 3. This makes it potentially valuable for people with diabetes or those at risk of metabolic syndrome.

Renal Health

Emerging evidence suggests beetroot may offer reno-protective benefits: reductions in mortality and improvements in kidney function parameters among people with renal disorders have been observed 3. While more research is required, this points to another promising area for beetroot's utility.

Anticancer Properties

Betalains and specific flavonoids in beetroot can inhibit the proliferation of various cancer cell lines, including breast, liver, colon, and bladder cancers 4. These compounds appear to work by:

• Inducing apoptosis (programmed cell death) in cancer cells
• Downregulating genes associated with tumor survival and angiogenesis
• Enhancing the effects and reducing the toxicity of some conventional anticancer drugs

While this is mostly based on laboratory and early-stage studies, it highlights beetroot's multi-targeted potential.

Side Effects of Beet

Although beetroot is generally safe for most people, it’s not without side effects or risks—particularly when consumed in large quantities or as concentrated supplements. It's important to be aware of these, especially if you have certain health conditions or are considering regular supplementation.

Side Effect	Description/Mechanism	At-risk Groups/Notes	Source(s)
Beeturia	Red/pink urine or stool	Benign, common	5
GI Upset	Stomach discomfort, diarrhea	High doses, sensitive users	5
Nitrate Overload	Excess nitrate, potential NOCs	Large/regular consumers	5
Kidney Concerns	Caution in kidney disease	Those with renal impairment	3 5
Hypotension	Lowered blood pressure	Individuals on BP meds	1 3 5
Allergic Reaction	Rare, rash or itching	Sensitive individuals	5

Table 2: Common Side Effects and Risks of Beetroot

Beeturia and Stool Discoloration

A harmless but surprising effect of eating beets or drinking beet juice is beeturia—the passage of pink or red urine or stools. This is due to beetroot pigments and is not a cause for concern 5. However, it can be mistaken for blood, so awareness is important!

Gastrointestinal Discomfort

Some users report stomach cramps, bloating, or diarrhea, especially with high doses of beetroot juice or supplements 5. If you’re new to beets, start with small amounts and monitor your tolerance.

Nitrate Overconsumption and N-nitroso Compounds

Beetroot’s high nitrate content is a double-edged sword. While moderate amounts are beneficial, excessive intake may increase the formation of N-nitroso compounds (NOCs)—a group of chemicals with carcinogenic potential 5. Research on the negative effects is still limited, but it’s a reminder not to overdo supplementation.

Risks for People with Kidney Conditions

While some studies suggest potential reno-protective effects, beets are also high in oxalates, which can increase the risk of kidney stones in susceptible individuals 3 5. People with a history of kidney stones or chronic kidney disease should consult their doctor before using beetroot supplements.

Blood Pressure and Medication Interactions

Because beetroot can lower blood pressure, those already on antihypertensive medication or prone to low blood pressure (hypotension) should monitor their levels closely 1 3 5. There’s a risk of blood pressure dropping too low.

Allergic Reactions

Rarely, individuals may experience allergic reactions, including rashes or itching, after consuming beetroot 5. Always discontinue use if you notice any signs of allergy.

Dosage of Beet

Knowing how much beetroot to consume—and in what form—is essential for maximizing benefits and minimizing risks. Research has looked at both dietary (whole beet, juice) and supplemental (extracts, concentrates) forms, with varying dosages depending on the desired effect.

Form/Protocol	Typical Dose Range	Use Case / Effect	Source(s)
Beetroot Juice	140–280 ml (8.4–16.8 mmol nitrate)	Blood pressure, exercise	6 8
Beetroot Extract	35–100 mg twice daily	Anti-inflammatory, OA symptoms	9
Chronic Intake	70 ml (5–6 mmol nitrate) 2× daily x 3–6 days	Fatigue resistance, exercise	10
Acute Intake	250–500 ml, 2.5–3 h pre-exercise	Endurance, performance boost	2 6 8 10
Whole Beetroot	1–2 medium beets/day	General health support	1 3

Table 3: Beetroot Dosage Protocols

Beetroot Juice: Acute vs. Chronic Supplementation

For exercise and cardiovascular benefits, most studies use beetroot juice at doses of 140–280 ml, providing approximately 8.4–16.8 mmol of nitrate. Peak effects—such as elevated plasma nitrite and improved exercise efficiency—are typically seen 2–3 hours after ingestion 6 8. For chronic supplementation, 70 ml (about 5–6 mmol nitrate) twice daily over 3–6 days has been shown to improve fatigue resistance in repeated sprints 10.

• Acute (Single Dose): 250–500 ml, 2.5–3 hours before physical activity 2 6 8 10
• Chronic (Multiple Days): 70 ml twice daily (total 140 ml), for at least 3–6 days 10

Beetroot Extracts

For anti-inflammatory effects, such as relief from osteoarthritis discomfort, betalain-rich beet extracts at 35–100 mg twice daily have shown benefit within 10 days 9.

Whole Beets

Consuming 1–2 medium-sized beets per day is a practical dietary approach for general health, delivering a moderate amount of nitrates and antioxidants without risking excessive intake 1 3.

Individual Variation and Safety Considerations

• Start with lower doses and increase gradually to gauge tolerance.
• Those with kidney disease, low blood pressure, or who are pregnant should consult a healthcare provider before starting supplementation.
• There is no established “upper limit” for beetroot nitrate intake, but exceeding 16.8 mmol nitrate/day via supplements is not recommended based on current evidence 6.

Special Notes for Athletes

Performance benefits may be more pronounced in recreational or moderately trained athletes compared to elite competitors 7 8. Not all studies show improvements in well-trained individuals, suggesting variability in response.

Conclusion

Beetroot is a versatile, evidence-backed functional food with a range of health and performance benefits. However, as with any bioactive food or supplement, mindful use and individualization are key.

Summary of Main Points:

• Cardiovascular Benefits: Beetroot’s nitrates can significantly lower blood pressure and support vascular health 1 3 5.
• Exercise Performance: Beetroot juice may improve endurance, delay fatigue, and boost muscle efficiency, especially in high-intensity or repeated-sprint situations 2 5 6 8 10.
• Antioxidant & Anti-inflammatory: Betalains and polyphenols provide robust antioxidant and anti-inflammatory effects, with potential anticancer properties 1 4 9.
• Metabolic & Renal Support: Regular intake may support glycemic control and offer kidney protection in certain populations 3.
• Side Effects: Most are mild (beeturia, GI upset), but excess intake can pose risks, especially for those with kidney concerns or on blood pressure medications 3 5.
• Dosage: Effective doses range from 140–280 ml beetroot juice, or 70 ml twice daily for athletes; 35–100 mg twice daily for betalain extract; 1–2 whole beets for general wellness 6 9 10.

As research continues to unravel beetroot’s full potential, it remains a safe, natural option for those seeking to boost their health or athletic performance—so long as it’s consumed in moderation and with awareness of individual needs.