Beet gummies are a popular supplement designed to make consuming the beneficial compounds of the root vegetable more convenient and palatable. These chewable supplements are marketed to individuals seeking improved athletic performance, better circulation, and heart health support without the earthy taste of fresh beets or juice. The central question is whether these processed supplements can deliver the same physiological benefits demonstrated in clinical studies that typically use concentrated beet juice. Evaluating their effectiveness requires understanding the active ingredients, their mechanism, and the typical dosage found in the gummy format.
Understanding How Beet Compounds Work
The primary benefit of beets is attributed to their high concentration of dietary nitrates. When consumed, these nitrates are absorbed in the upper gastrointestinal tract and circulate in the bloodstream. Approximately 25% of this circulating nitrate is actively taken up by the salivary glands and concentrated in saliva.
The critical step occurs in the mouth, where bacteria on the tongue convert the nitrate into nitrite. The nitrite-rich saliva is then swallowed, and in the acidic environment of the stomach, it is further reduced to nitric oxide (NO).
Nitric oxide is a potent vasodilator, signaling the smooth muscle cells surrounding blood vessels to relax. This relaxation causes the blood vessels to widen, which facilitates increased blood flow and reduces the resistance against which the heart must pump.
Evidence for Health and Athletic Performance
Nitric oxide production is the foundation for the health benefits observed in clinical research, which has largely focused on concentrated beet juice. A consistent finding relates to cardiovascular health, specifically the lowering of blood pressure. Studies show that daily consumption of nitrate-rich beet products can reduce both systolic and diastolic blood pressure, with some meta-analyses reporting an average drop in systolic pressure of about 4.5 mmHg in hypertensive individuals.
This effect is relevant for those with elevated blood pressure, as a reduction of even a few points is clinically significant for reducing the risk of heart disease. The improved blood flow also extends to athletic performance. Research indicates that beet supplementation can act as an ergogenic aid, enhancing endurance exercise performance by improving the efficiency of oxygen use in muscles.
The effective dose for performance enhancement is generally achieved by consuming 200 to 1,000 milligrams of nitrate approximately two to three hours before exercise. The evidence for improved performance is strongest for endurance activities and may be less pronounced in elite, highly trained athletes.
Comparing Gummy Potency to Whole Beets
The primary challenge with beet gummies is the difference in active ingredient concentration compared to the whole food or its concentrated juice. Clinical trials demonstrating clear benefits utilize a nitrate dose ranging from 200 mg to 1,000 mg per serving. By contrast, a review of various beetroot supplements found that the highest nitrate dose provided by a daily serving was often significantly lower, with one product containing only 169 mg.
Many commercial gummies use simple beetroot powder, which may have a highly variable nitrate content depending on the growing conditions. Furthermore, the small size of a gummy often limits the volume of powder or extract that can be included. This makes it difficult to achieve the clinically relevant nitrate dose without consuming an impractical number of gummies.
The gummy format also introduces non-beneficial components. To achieve a palatable taste and texture, beet gummies frequently contain added sugars or artificial sweeteners, which can counteract broader health goals. Unlike whole beets, the gummy manufacturing process removes the valuable dietary fiber found naturally in the root vegetable.