The labels on beet root capsules often claim benefits such as enhanced athletic performance, improved blood pressure, and better digestive and immune system function. However, these claims prompt a degree of skepticism. According to Cydney McQueen, PharmD, a clinical professor at the University of Missouri-Kansas City School of Pharmacy and an expert on dietary supplements, the most effective way to gain health benefits from beets is by consuming them directly rather than through supplements or special juices.
Research highlights that beets are abundant in antioxidants, which help neutralize free radicals. Free radicals, produced by the body through various functions and external exposures like pollution and radiation, can damage healthy cells through oxidative stress, potentially leading to aging and related chronic diseases. Antioxidants from foods, particularly colorful fruits and vegetables, can prevent this damage. Notably, whole beets are suggested to be twice as effective in neutralizing free radicals compared to other produce, ranking them among the top ten antioxidant vegetables.
Betalain, a natural pigment giving beets their magenta color, is associated with their antioxidant and anti-inflammatory properties and has been the focus of research for cancer prevention. Though promising anticancer activity in lab rats and human cancer cells has been observed, the path to proving beets’ effectiveness in preventing or treating cancer in humans remains lengthy. McQueen advises maintaining a diet rich in diverse fruits and vegetables, as those who do generally have a lower cancer risk.
Beets are also rich in nitrates, which convert to nitric oxide and aid in blood vessel relaxation, consequently improving blood flow and reducing blood pressure. Some studies have shown beetroot juice can lower heart rate and blood pressure shortly after consumption, although effects may vary based on age and other factors. Additionally, beets may aid in better blood sugar regulation post-meal, as indicated by a small study, and have shown potential in reducing cholesterol in animal studies.
Due to their potential for enhancing blood flow, beets have attracted attention for their possible impact on athletic performance. Various studies have explored beetroot juice’s effects on endurance and exercise tolerance, particularly in elite athletes. Improvements were observed in certain cases, though benefits seem limited to cardiovascular exercises and might only be discernible among world-class athletes.
Furthermore, improved blood flow from beet consumption may benefit cognitive skills. Some research suggests beetroot supplements aid memory consolidation, although increased nitric oxide levels do not necessarily correlate with enhanced cognitive abilities.
Ultimately, while there is limited evidence supporting the effects of beet supplements, consuming beets as a whole food is preferred due to the added fiber and overall nutritional benefits, with some caution for individuals at risk of kidney stones.