Beet
OTHER NAME(S): Beet Greens, Beet Juice, Beet Leaves, Beetroot, Beetroot Juice, Beet Leaves, Betarraga, Betterave à Sucre, Betterave Jaune, Betterave Rouge, Betteraves, Fodder Beet, Garden Beet, Green Beet, Mangel, Mangold, Red Beet, Scandinavian Beet, Sugarbeet, Yellow Beet, Beta vulgaris, Beets, Sugar Beet, Remolacha, Betterave
Overview
Beet (Beta vulgaris) is a flowering plant. Beet root and beet leaves are eaten as a vegetable and also used as medicine.
Beet contains chemicals that might reduce swelling and cholesterol. Beet can also increase levels of a chemical called nitric oxide in the body. Nitric oxide can affect blood vessels, possibly reducing blood pressure and making it easier to exercise.
People use beet most often for athletic performance and for reducing muscle soreness after exercise. It is also used for liver diseases, high blood pressure, and other conditions, but there is no good scientific evidence to support these other uses.
Uses
Possibly Effective for
- Athletic performance. Drinking beetroot juice might improve exercise performance during aerobic activities in some people. But it's not clear how much beetroot juice is needed to see any benefit. And any benefit in elite athletes might be very small.
- Muscle soreness caused by exercise. Drinking beetroot juice a few times a day for about 48 hours after exercise might reduce muscle soreness after sprinting or jumping.
Possibly Ineffective for
- A lung disease that makes it harder to breathe (chronic obstructive pulmonary disease or COPD). Drinking beetroot juice does not seem to improve the ability to exercise in people with COPD.
There is interest in using beet for a number of other purposes, but there isn't enough reliable information to say whether it might be helpful.
Side Effects
When taken by mouth: Beet is commonly consumed in foods. Beet and beetroot juice are possibly safe for most people when taken in larger amounts, short-term.
Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that large doses of beet might cause low calcium levels and kidney damage. But this hasn't been shown to happen.
Precautions
When taken by mouth: Beet is commonly consumed in foods. Beet and beetroot juice are possibly safe for most people when taken in larger amounts, short-term.
Beet can make urine or stools appear pink or red. But this is not harmful. There is concern that large doses of beet might cause low calcium levels and kidney damage. But this hasn't been shown to happen.
Pregnancy and breast-feeding: There isn't enough reliable information to know if beet is safe to use as a medicine when pregnant or breast-feeding. Stay on the safe side and stick to food amounts.
Kidney disease: Eating too many beets might make kidney disease worse.
Interactions
Moderate Interaction
Be cautious with this combination
- Medications changed by the liver (Cytochrome P450 3A4 (CYP3A4) substrates) interacts with BeetSome medications are changed and broken down by the liver. Beet might change how quickly the liver breaks down these medications. This could change the effects and side effects of these medications.
Minor Interaction
Be watchful with this combination
- Medications changed by the liver (Cytochrome P450 1A2 (CYP1A2) substrates) interacts with BeetSome medications are changed and broken down by the liver. Beet might change how quickly the liver breaks down these medications. This could change the effects and side effects of these medications.
Dosing
Beet root and beet leaves are commonly eaten as food. As medicine, beetroot juice has most often been used by adults in doses of 70-140 mL by mouth daily for 21 days. Beet is also available in many other forms, including beetroot extract, beetroot powder, beetroot gel, freeze-dried beet leaf, and baked beetroot. Speak with a healthcare provider to find out what type of product and dose might be best for a specific condition.
References
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- Rasica L, Porcelli S, Marzorati M, et al. Ergogenic effects of beetroot juice supplementation during severe-intensity exercise in obese adolescents. Am J Physiol Regul Integr Comp Physiol. 2018;315(3):R453-R460.
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- de Castro TF, de Assis Manoel F, Figueiredo DH, Figueiredo DH, Machado FA. Effects of chronic beetroot juice supplementation on maximum oxygen uptake, velocity associated with maximum oxygen uptake, and peak velocity in recreational runners: a double-blinded, randomized and crossover study. Eur J Appl Physiol. 2019;119(5):1043-1053.
- Rokkedal-Lausch T, Franch J, Poulsen MK, et al. Chronic high-dose beetroot juice supplementation improves time trial performance of well-trained cyclists in normoxia and hypoxia. Nitric Oxide. 2019;85:44-52.
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