According to Healthline, beetroot is rich in essential vitamins and minerals such as folate, manganese, copper, potassium, magnesium, vitamin C, vitamin B6, and iron. A 2020 report in Nutrition and Metabolism revealed that beetroot contains several biologically-active phytochemicals, including betalains, flavonoids, polyphenols, saponins, and inorganic nitrate, which can have beneficial effects. This vibrant vegetable is also low in calories, making it a nutritious addition to salads and other dishes.
However, not everyone appreciates the taste of beetroot. For those individuals, a suitable alternative to enjoy the benefits of beetroot is through supplements in the form of powder, pills, or gummies. Gummies, in particular, are favored by many because they are easy to consume, taste better, and have a more pleasant aroma, as noted by WebMD. They offer a convenient way to ensure consistent supplementation over the long term.
Several specific areas have been studied regarding the health benefits of beetroot.
Blood pressure
One potential benefit of consuming beetroot gummies is the ability to lower elevated blood pressure.
A 2013 review published in The Journal of Nutrition found that drinking 250 milliliters of beetroot juice for four weeks reduced blood pressure by 8/4 millimeters of mercury (mmHg), which compares favorably with the 9/5 mmHg average reduction associated with a single prescription blood pressure medication. Researchers speculated that this could be due to the nitrate content of the vegetable, which may lower blood pressure by helping blood vessels dilate.
A 2014 study published in the journal Hypertension found similar results, with individuals drinking 250 milliliters of beetroot juice daily experiencing a significant reduction in blood pressure.
Additionally, a 2019 study in Hypertension showed that small amounts of beetroot or inorganic nitrate may help protect against salt-induced high blood pressure in rats. This led the researchers to suggest that adding these substances to salty foods might be an effective way to mitigate the blood pressure-raising effects in humans.
Diabetes
A 2014 study in the Journal of Nutritional Science suggests that the phytochemicals present in beetroot could assist with glucose and insulin regulation. This specific study examined how beetroot juice affects blood sugar after meals. Researchers discovered that drinking 225 milliliters of beetroot juice significantly suppressed blood sugar in participants following a meal. However, the authors noted that the study subjects did not have diabetes, so further research is necessary to prove that beetroot can assist individuals with this condition.
Dr. Pakhi Sharma of PhableCare indicates that beetroot contains betalain and neo betanin, which help reduce blood sugar and improve insulin sensitivity. She further notes that it contains alpha-lipoic acid, which may help reduce nerve and eye damage that can occur when blood sugar remains excessively high. However, a 2012 article in the International Journal of Endocrinology states that the benefits of alpha-lipoic acid may only be present when injected, rendering oral beetroot supplements ineffective for this purpose.
High cholesterol and triglycerides
Consuming beetroot may help maintain heart health by reducing harmful lipids like low-density lipoprotein (LDL) cholesterol and triglycerides. Additionally, it may raise “good” high-density lipoprotein (HDL) cholesterol, as noted by Livestrong.
A 2015 study in the Journal of Pharmacy and Nutrition Sciences found that beetroot juice supplementation led to significant improvements in HDL cholesterol levels in participants after 15 days, along with a reduction in LDL levels.
A 2020 study in the Medical Laboratory Journal showed that young female soccer players experienced increased HDL — along with reduced triglycerides, total cholesterol, and LDL — after consuming beetroot juice.
However, it is not yet confirmed that this supplement can aid in lowering high cholesterol. A 2021 meta-analysis in Current Problems in Cardiology concluded that, overall, beetroot juice does not appear to be an effective method for altering lipid profiles. When researchers pooled the results of all studies conducted before December 2020, they found that beetroot juice consumption had no significant effect on any of the variables studied.
Athletic performance
A 2021 review in Frontiers in Nutrition examined beetroot as a natural source of nitrate, which may enhance athletic performance. The authors explained that nitrate is metabolized into nitrite and then nitric oxide. Nitric oxide can act as a regulator of certain cellular functions and cause blood vessels to dilate, increasing blood flow. It is believed to improve athletic performance by increasing oxygen, glucose, and other nutrients needed to fuel muscles. This compound plays a key role in anabolic hormones and regulates the release of certain neurotransmitters and stress hormones produced during exercise. The authors concluded that supplementation with nitrate-rich beetroot can create several beneficial effects that ultimately enhance athletic training and performance.
Other compounds found in beetroot can also have positive effects. For instance, betalains possess antioxidant and anti-inflammatory properties. Additionally, phenolics like caffeic acid, epicatechin, and rutin offer protection against DNA, protein, and lipid damage.
Cancer prevention
A 2021 review in the Journal of Cancer Prevention summarized the current understanding of beetroot as a functional food for cancer prevention. The review indicated that beetroot extracts and betanin pigments in the plant were effective in preventing experimentally-induced cancer. Additionally, the flavonoids and polyphenolic compounds present in beetroot displayed anti-inflammatory and antioxidant properties. However, how it might protect against cancer is not yet understood, as no studies have specifically addressed this question. Researchers have not examined whether it might help with cancer-related symptoms, such as fatigue or quality of life.
The authors also noted that further study is needed regarding the safety of beetroot supplementation for individuals receiving cancer treatments. They cited a case report where a woman developed methotrexate intoxication after consuming beetroot during treatment. The researchers further stated that beetroot supplementation might be problematic for certain populations, including pregnant women, people with metabolic syndrome or diabetes, or those at risk for kidney stones. They recommended additional research into its safety before it can be recommended for use in cancer patients.
