Beet chews are a popular dietary supplement created by concentrating the nutrients found in the root vegetable Beta vulgaris. They are typically made from dehydrated beetroot powder or extract, blended into a convenient, palatable soft chew. This format delivers the beneficial compounds without the earthy taste often found in juice or powder forms.
The appeal of these chewable supplements lies in their portability and ease of consumption, making them a simple addition to a daily wellness routine. Beet chews offer a concentrated dose of the vegetable’s natural phytochemicals.
Understanding the Primary Functional Compounds
The primary biological activity of beet chews is attributed to two distinct categories of compounds: dietary nitrates and betalains. These compounds work through different physiological mechanisms to support health within the body.
Dietary nitrates are inorganic compounds found abundantly in beets and other leafy green vegetables. Once consumed, these nitrates are absorbed into the bloodstream and then processed through a unique biological pathway. Salivary bacteria convert the ingested nitrate into nitrite, which is then converted further within the body.
The resulting nitrite is a precursor to a molecule known as nitric oxide (NO). This conversion process, known as the nitrate-nitrite-nitric oxide pathway, is a secondary method for the body to generate NO. The production of nitric oxide is particularly relevant for the circulatory system, as it acts as a signaling molecule.
Betalains represent the second group of significant compounds and are responsible for the vibrant red and purple color of the beet. These nitrogen-containing pigments function as powerful antioxidants and modulate the body’s inflammatory response. Betalains help neutralize unstable molecules called free radicals, preventing them from causing cellular damage throughout the body. The combined mechanisms of the nitrate pathway and the betalain’s protective actions underpin the health benefits associated with beet chews.
Impact on Circulation and Physical Performance
The primary benefit of beet chews is the support they offer to the cardiovascular system, stemming from the nitric oxide generated via the dietary nitrate pathway. Nitric oxide signals the smooth muscle cells surrounding blood vessels to relax, causing a widening known as vasodilation. Vasodilation reduces the resistance to blood flow within the arteries. This action helps support healthy blood pressure levels, particularly systolic blood pressure. For this circulatory support to be consistent, regular, daily consumption is generally required, as the effects of a single dose are temporary.
The same mechanism responsible for vascular health also contributes significantly to improved physical performance. By promoting vasodilation, the beet compounds facilitate a more efficient delivery of oxygen and nutrients to the working muscles. This enhanced oxygenation is thought to reduce the overall oxygen cost required for muscle contraction during exercise.
This reduction in the oxygen needed to perform a given task translates into improved efficiency and increased stamina. Studies have indicated that the benefits are particularly noticeable in endurance activities and in non-elite athletes. Improved performance is also observed in high-intensity activities that require short bursts of power, such as repeated sprints.
Furthermore, the betalains in beet chews contribute to exercise recovery through their anti-inflammatory effects. Strenuous physical activity causes temporary inflammation and oxidative stress in muscle tissue.
This moderation of inflammation may help accelerate the restoration of muscle function and lessen the perception of muscle soreness following an intense workout. The combination of improved oxygen delivery and faster recovery makes beet chews a popular supplement for active individuals.
Recommended Usage and Safety Considerations
For consumers looking to incorporate beet chews into their routine, the typical daily serving recommendation is one to two chews. Manufacturers often suggest a maximum intake of around four chews per day to ensure safe consumption. The timing of consumption can be flexible, with many individuals taking them as a daily maintenance supplement.
Individuals who are focused on maximizing physical performance often time their intake to coincide with their training schedule. The peak concentration of nitric oxide in the blood generally occurs approximately two to three hours after consuming a nitrate-rich product. Therefore, consuming a serving in the hours leading up to a workout may maximize the ergogenic effects.
One of the most common and harmless side effects of consuming beet chews is beeturia, the appearance of red or pink discoloration in the urine or stool. This phenomenon is caused by the body excreting the red betalain pigments without fully breaking them down.
Some individuals may experience mild gastrointestinal upset, such as bloating or gas, especially when first introducing the chews to their diet. Certain populations should exercise caution and consult a healthcare provider before starting a beet supplement.
This caution applies particularly to individuals taking medications for blood pressure control, as the vasodilating effect of the nitrates could potentially cause blood pressure to drop too low. Additionally, beetroot contains oxalates, which can contribute to the formation of calcium-oxalate kidney stones in susceptible people. Those with a history of this condition should moderate their intake or discuss alternatives with a doctor.