Jones-Carson J, Vazquez-Torres A, van der Heyde HC, Warner T, Wagner RD, Balish E. Gamma delta T cell-induced nitric oxide production enhances resistance to mucosal candidiasis. Nat Med. 1995;1(6):552–7. In contrary to the most common conclusion, emphasizing the exclusive role of NO 3 on the hypotensive effect of beetroot, a recent meta-analysis highlighted the potential NO 3 independent blood pressure lowering effect and postulated a dose-dependent relationship between inorganic NO 3 and its hypotensive effect [ 47]. There are other studies in agreement with this investigation, which have indicated a similar microvascular, vasodilator property following the consumption of NO3- rich beetroot juice, compared to a NO3- depleted placebo, within a period of 24 days [ 28]; hence, it is suggested that bioactive components other than NO3, may mediate dilatory responses among both beverages [ 6]. Phosphoric acid and citric acid are predominant in beetroot juice, followed by oxalic acid and malic acid. Subsequently, shikimic acid, the precursor for the synthesis of aromatic amino acids such as phenylalanine, tyrosine and tryptophan, and betalains, are detected in high concentrations in organic and conventional farming beets, while citric acid, malic acid, and fumaric acid are also observed, but at lower concentrations [ 39]. Malic acid is present at the highest concentrations in beetroot formulations, including juice, chips, powder, and cooked vegetables, followed by citric acid and ascorbic acid [ 18]. Vegetables are important components of a balanced diet due to their constituents, comprising many bioactive compounds. These compounds, termed functional nutrients, provide benefits for the promotion and maintenance of human health [ 1, 2]. Epidemiological studies have demonstrated that dietary nitrate (NO 3 −) from certain vegetables can provide a physiological substrate for the production of nitric oxide (NO) which, in turn, supports cardiovascular function, causes vasodilation, and decreases blood pressure [ 3, 4, 5, 6]. Beetroots are rich in OAs, similar to most plants, where these acids are used to cope with nutrient deficiencies, metal detoxification, and tolerance, and pathogens, as well as endophytic and symbiotic-microbe interactions operating at the root-soil interface [ 36]. Humans can also benefit from the ingestion of these compounds.

Ascorbic acid, known as vitamin C, is a potent antioxidant also present in beetroot formulations ( Table 2). Ascorbic acid contents found in cereal bars (1.55 ± 0.21 mg/g) and chips (0.53 ± 0.04 mg/g) are higher than in citrus fruits (0.53 mg/g), i.e., orange and lemon, which are considered good sources of vitamin C but present similar amounts to those reported in beetroot chips [ 48]. Ascorbic acid is a powerful antioxidant, able to donate a hydrogen atom, generating the ascorbyl-free radical to protect biomolecules from damage caused by oxidative compounds generated in cell metabolism or following exposure to xenobiotic compounds [ 49]. Vitamin C functions as a cofactor for monooxygenase and dioxygenase enzymes involved in the degradation or detoxification of toxins and pollutants [ 50]. In a recent study, researchers gave participants 70 ml of either nitrate-rich beetroot juice or a nitrate-depleted placebo juice. The blood pressure of those in the test group decreased by 5.2 millimeters of mercury (mm Hg) more than that of those in the placebo group after just 30 minutes. However, the effect of the concentrated beetroot juice subsided within 24 hours.All distinct beetroot formulations, presenting particular physicochemical characteristics and nutritional composition, have been rated in clinical trials, to evaluate their health effects on distinct populations. Beetroot formulated as fresh concentrated juice or fermented juice, bread, powder, chips or crunchy slices, gel, and cereal-bar have all been used to supplement healthy and/or unhealthy volunteers [ 1, 3, 20, 21].

Some OAs are involved in the beneficial effect promoted by certain foods against oxidative stress, aiding in chronic and degenerative conditions, including cardiovascular diseases [ 40]. Moreover, various commercial organic and conventional beetroot juices, are reported to contain total sugar, vitamin C and total flavonoids within a range of 1.73–7.85 g, 10.75–20.36 mg, and 2.02–2.36 mg (per 100 g), respectively [ 12]. Betalains make up to ~ 70–100% of phenolic composition of beetroot, limited to 0.8–1.3 g/L of fresh beetroot juice (about 60% betacyanins and 40% betaxanthins) [ 1].If you enjoyed this article and want to find out more about sports supplements, then read the new edition of my book Sports Supplements – Which nutritional supplements really work And the best part of all of this is that research hasn’t found any negative effects. “Well, your pee might be a funny color, but that’s about it,” Antonucci says. “You do a shot, maybe you get 20 to 30 seconds off your time or maybe you don’t; the only thing you’ve lost is the cost of the product.” But runners should try it in training first, Jones warns; “a small minority can suffer gut issues,” he says. (I actually didn’t take a shot the morning of the race because I didn’t want to mess with my stomach.) In some studies, drinking about 2 cups of beet juice daily or taking nitrate capsules lowered blood pressure in healthy adults. In other words, “nitric oxide improves your cardiorespiratory endurance—your heart and breathing endurance, or your long-term endurance—by decreasing the oxygen needed to do what you were already doing, especially in a situation, like running, where oxygen is in pretty limited supply,” explains Lauren Antonucci, R.D.N., a nutrition consultant for the New York Road Runners and director of Nutrition Energy.

Pour the beetroot juice into a glass, and immediately drink it or place it in the refrigerator to chill. Shepherd AI, Wilkerson DP, Fulford J, Winyard PG, Benjamin N, Shore AC, et al. Effect of nitrate supplementation on hepatic blood flow and glucose homeostasis: a double-blind, placebo-controlled, randomized control trial. Am J Physiol Gastrointest Liver Physiol. 2016;311(3):G356–G64. N2 - The aim of the current study was to determine the effects of dietary nitrate ingestion on parameters of sub- maximal and supramaximal exercise and time trial (TT) performance in trained kayakers. Eight male kayakers completed four exercise trials consisting of an initial discontinuous graded exercise test to exhaustion and three performance trials using a kayak ergometer. The performance trials were composed of 15 min of paddling at 60% of maximum work rate, five 10-s all-out sprints, and a 1 km TT. The second and third trials were preceded by ingestion of either 70 ml nitrate-rich concentrated beetroot juice (BR) or tomato juice (placebo [PLA]) 3 hr before exercise using a randomized crossover design. Plasma nitrate (PLA: 33.8 ± 1.9 ?M, BR: 152 ± 3.5 ?M) and nitrite (PLA: 519.8 ± 25.8, BR: 687.9 ± 20 nM) were higher following ingestion of BR compared with PLA (both p < .001). VO2 during steady-state exercise was lower in the BR trial than in the PLA trial (p = .010). There was no difference in either peak power in the sprints (p = .590) or TT performance between conditions (PLA: 277 ± 5 s, BR: 276 ± 5 s, p = .539). Despite a reduction in VO2, BR ingestion appears to have no effect on repeated supramaximal sprint or 1 km TT kayaking performance. A smaller elevation in plasma nitrite following a single dose of nitrate and the individual variability in this response may partly account for these findings. Beetroot-cereal bars present the highest total OA content (9.19 ± 0.71 mg/g) compared to chips (5.34 ± 0.35 mg/g), gel (4.17 ± 0.35 mg/g), and juice (2.84 ± 0.7 mg/g) ( Table 2). Six distinct OAs including citric, ascorbic, malic, fumaric, succinic, and oxalic acids have been quantified in the beetroot-cereal bar, whereas succinic acid and oxalic acid have been found only in beetroot-cereal bars, both derived from the cereals added during bar formulation, while citric acid, ascorbic acid, malic acid, and fumaric acid are found in beets and present in all beet-derivatives. Malic acid and citric acid are the most abundant in beet formulations [ 1] ( Table 2). The overall OA content found in some beetroot product interventions is close to those found in the most dense-dietary sources of OAs, such as kefir (≈12.0 mg/mL) and milk (≈5.0 mg/mL) [ 37]. Guldiken B, Toydemir G, Nur Memis K, Okur S, Boyacioglu D, Capanoglu E. Home-processed red beetroot ( Beta vulgaris L.) products: changes in antioxidant properties and bioaccessibility. Int J Mol Sci. 2016;17(6):858.

How to Use Beetroot Juice

Beet juice may also help your stamina when you exercise. In one study, people who drank beet juice for 6 days had better stamina during intense exercise. Beet Juice Nutrition

Duncan C, Dougall H, Johnston P, Green S, Brogan R, Leifert C, et al. Chemical generation of nitric oxide in the mouth from the enterosalivary circulation of dietary nitrate. Nat Med. 1995;1(6):546–51. Several beetroot formulations have been designed and tested according to the group population to be supplemented, to produce convenient and attractive dietary NO 3 − sources to stimulate NO production and promote beneficial health effects [ 11, 12, 18, 19]. A dietary intake superior to 6.3 mmol is necessary to increase NO levels and blood pressure reductions in both healthy individuals and those presenting cardiovascular diseases (CVD)-risk factors. Lara J, Ogbonmwan I, Oggioni C, Zheng D, Qadir O, Ashor A, et al. Effects of handgrip exercise or inorganic nitrate supplementation on 24-h ambulatory blood pressure and peripheral arterial function in overweight and obese middle age and older adults: a pilot RCT. Maturitas. 2015;82(2):228–35. Curtis KJ, O'Brien KA, Tanner RJ, Polkey JI, Minnion M, Feelisch M, et al. Acute Dietary Nitrate Supplementation and Exercise Performance in COPD: A Double-Blind, Placebo-Controlled, Randomised Controlled Pilot Study. PloS one. 2015;10(12):e0144504.Clifford T, Howatson G, West D, Stevenson E. The potential benefits of red beetroot supplementation in health and disease. Nutrients. 2015;7(4):2801–22. As a counterpoint, despite elevations in plasma NO 2 concentration, no significant decrease of blood pressure has been admitted in diabetic patients supplemented with 250 mL beetroot juice for 2 weeks. The reason for this discrepant result is unclear but may reflect the study methodology, related to concomitant medications or aberrant vascular physiology in diabetic patients [ 28]. A large body of epidemiological evidence and meta-anal Wruss J, Waldenberger G, Huemer S, Uygun P, Lanzerstorfer P, Müller U, et al. Compositional characteristics of commercial beetroot products and beetroot juice prepared from seven beetroot varieties grown in Upper Austria. J Food Compos Anal. 2015;42:46–55.