Supplement
Betalains are the red-violet and yellow pigments in beetroot and a few other plants, and they act as antioxidants in the body. In small trials, runners finished 5-10km efforts about 2-3% faster with a lower heart rate and perceived effort, and muscle damage markers returned to baseline within a day after exercise. The evidence is limited, though, and the blood pressure benefits of beetroot seem to come from its nitrate rather than betalains.
- Updated
- How we grade
- 8 studies cited
- Best evidence
- Grade C
- Conditions studied
- 4
- Outcomes
- 4
- Graded outcomes
- 0031
Evidence by condition
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| 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) | Improves (the measure goes up) | Small effect | 35 people |
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Power Output 7-day BLN (100mg/day) improved average absolute power vs placebo without increasing plasma NOx (PMID: 30155761) | Improves (the measure goes up) | Small effect | 28 people |
Muscle Recovery
- Exercise Recovery Markers: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Exercise Recovery Markers CK and LDH returned to baseline 24h post-exercise only with BRC; beetroot juice attenuated muscle damage (PMID: 26537365) | Improves (the measure goes up) | Small effect | 43 people |
High Blood Pressure
- Systolic BP
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Systolic BP Betalains alone do not appear responsible for beetroot BP effects - nitrate is the active component | NoneNo effect | 50 people |
Key findings
- 5-10km Time TrialImproves (the measure goes up)
- Power OutputImproves (the measure goes up)
- Exercise Recovery MarkersImproves (the measure goes up)
Shop Betalains
Third-party tested Betalains products. The evidence above is limited, so read it before you buy.
- Grade C
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Studies cited
8 studies from PubMed
- Betanin as a multipath oxidative stress and inflammation modulator: a beetroot pigment with protective effects on cardiovascular disease pathogenesis
- Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activity
- Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the Literature
- Effect of 1-week betalain-rich beetroot concentrate supplementation on cycling performance and select physiological parameters
- Betalain-rich concentrate supplementation improves exercise performance and recovery in competitive triathletes
- Betalain-Rich Concentrate Supplementation Improves Exercise Performance in Competitive Runners
- The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise
- Betalains--a new class of dietary cationized antioxidants