Betalains

Betalains are reddish-purple pigments in beetroot, including betanin and vulgaxanthin, with antioxidant activity 10x higher than tocopherol. A double-blind crossover trial (n=22 triathletes) found betalain-rich concentrate (100mg/day for 6 days) improved 10km time trial by 2.6% without increasing heart rate or RPE. Another crossover study (n=28 cyclists) showed 7-day supplementation modestly improved 30-min power output and exercise efficiency. Mechanistically, betalains scavenge ROS, activate Nrf2, and inhibit oxidative stress. NOTE: For blood pressure effects, nitrate (not betalains) appears primarily responsible—betalain bioavailability is low (0.3-0.9%). Betalains cause harmless pink/red urine (beeturia).

Quick Answer

What it is

Key findings

Grade C: 5-10km Time Trial (Running Performance)
Grade C: Exercise Recovery Markers (Muscle Recovery)
Grade C: Power Output (Cycling Performance)

Safety

No specific caution or interaction language was detected in the current summary/outcome notes.

ℹ️ Quick Facts: Betalains

Quick Facts: Betalains

Best Evidence:Grade C
Conditions Studied:4
Research Outcomes:4
Key Effect:Running Performance

Outcomes by grade:

4 conditions · 4 outcomes

Detailed Outcomes

5-10km Time Trial

50-100mg BRC for 6-7 days improved 5-10km time by 2-3%; lower HR, RPE, and blood lactate (PMID: 29910288)

2 studies35 participants

small↑Improves

Exercise Recovery Markers

CK and LDH returned to baseline 24h post-exercise only with BRC; beetroot juice attenuated muscle damage (PMID: 26537365)

2 studies43 participants

small↑Improves

Power Output

7-day BLN (100mg/day) improved average absolute power vs placebo without increasing plasma NOx (PMID: 30155761)

1 study28 participants

small↑Improves

Systolic BP

Betalains alone do not appear responsible for beetroot BP effects - nitrate is the active component

2 studies50 participants

none

Evidence by Condition

Best grade per condition (each condition may have multiple outcomes)

CRunning Performance

1 outcome · 2 studies

↑5-10km Time TrialImproves

CCycling Performance

1 outcome · 1 study

↑Power OutputImproves

CMuscle Recovery

1 outcome · 2 studies

↑Exercise Recovery MarkersImproves

DHigh Blood Pressure

1 outcome · 2 studies

Systolic BP

Research Citations (8)

Betanin as a multipath oxidative stress and inflammation modulator: a beetroot pigment with protective effects on cardiovascular disease pathogenesis

Crit Rev Food Sci Nutr (2022)

PMID: 32960870

Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity

Food Sci Nutr (2021)

PMID: 34760270

Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the Literature

Antioxidants (Basel) (2021)

PMID: 34055855

Effect of 1-week betalain-rich beetroot concentrate supplementation on cycling performance and select physiological parameters

Eur J Appl Physiol (2018)

PMID: 30155761

Betalain-rich concentrate supplementation improves exercise performance and recovery in competitive triathletes

Appl Physiol Nutr Metab (2017)

PMID: 28177705

Betalain-Rich Concentrate Supplementation Improves Exercise Performance in Competitive Runners

Sports (Basel) (2016)

PMID: 29910288

The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise

Eur J Appl Physiol (2016)

PMID: 26537365

Betalains--a new class of dietary cationized antioxidants

J Agric Food Chem (2001)

PMID: 11714300

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