How do I take TheBeets Beetroot capsules?
Swallow TheBeets beetroot capsules whole with a full glass of water, following the dosage on your specific product’s Supplement Facts label
(typically 1 to 3 capsules daily, totaling 1,000 mg–2,000 mg of beetroot powder).
Key Best Practices
- Timing for Exercise: Take them 1 to 2 hours before a workout if taking them for athletic performance or nitric oxide production, giving your digestive system time to process the nitrates.
- Take with Food or Water: Taking capsules alongside a light meal or snack helps prevent stomach discomfort if you are prone to mild nausea from concentrated dietary nitrates.
- Avoid Antiseptic Mouthwash: Nitrates in beetroot rely on beneficial bacteria in your mouth to convert into nitric oxide. Using strong antiseptic or antibacterial mouthwash right before or after ingestion reduces this benefit.
- Alternative Intake: If swallowing pills is difficult, open the capsules and mix the beetroot powder directly into water, juice, or a smoothie.
- Note: Concentrated beetroot can cause beeturia—a benign condition where urine or stool temporarily turns reddish or pinkish. It is harmless, but consult a doctor if you take blood pressure medications, as beetroot can naturally lower blood pressure.
How does TheBeet Beetroot capsules improve blood flow and endurance?
Dietary nitrates (NO3–) in beetroot enhance physical performance and circulation primarily through the
Nitrate–Nitrite–Nitric Oxide pathway.
When you consume beetroot juice or whole beets, inorganic nitrate is rapidly absorbed in the upper gastrointestinal tract.
Concentrated nitrate is then secreted into your saliva, where anaerobic bacteria on the back of the tongue convert it into nitrite
(NO2–). Once swallowed, this nitrite enters the bloodstream, where tissues in low-oxygen environments convert it into Nitric Oxide (NO)—a signaling molecule vital for cardiovascular function.
1. Vasodilation and Improved Blood Flow
Nitric oxide signals the smooth muscle cells surrounding your blood vessels to relax. This widening process (vasodilation) yields several physiological benefits:
- Decreased Systemic Vascular Resistance: Blood vessels widen, allowing blood to flow with less resistance, which temporarily lowers both resting and exertional blood pressure.
- Targeted Delivery to Type II Muscle Fibers: Nitric oxide reduction is particularly active in hypoxic (low-oxygen) and acidic environments. Fast-twitch muscle fibers receive enhanced oxygen and nutrient delivery.
2. Enhanced Athletic Endurance and Efficiency
Beyond widening blood vessels, nitric oxide directly improves how efficiently muscles generate energy during exercise:
- Reduced Oxygen Cost of Exercise: Nitrates improve mitochondrial efficiency, lowering oxygen needed for ATP production.
- Improved Calcium Handling: Nitrates help maintain muscle contraction strength by preserving calcium ion processing, delaying fatigue.
- Extended Time to Exhaustion: Reduced oxygen requirement and metabolic strain help athletes sustain effort longer.
Practical Supplementation Guidelines
- Optimal Timing: Peak circulating nitrate levels occur 2–3 hours after ingestion. Consume beetroot juice or supplementation within this window prior to training or racing.
- Effective Dose: Clinical studies typically use 300–500 mg of inorganic nitrate (equivalent to ~500 ml of standard beet juice or a concentrated 70 ml beet shot).
- Important Caveat: Avoid antibacterial mouthwash or chewing gum after beetroot consumption, as they kill oral bacteria needed to reduce nitrate to nitrite.
What are the main health benefits of beetroot?
- Lowers Blood Pressure: High levels of dietary nitrates are converted into nitric oxide in the body, which relaxes and dilates blood vessels to improve circulation and reduce blood pressure.
- Enhances Athletic Performance: Nitric oxide improves mitochondrial efficiency, helping muscles use oxygen more effectively during exercise and delaying fatigue.
- Fights Inflammation: Beets contain betalains, pigments with strong anti-inflammatory and antioxidant properties that help protect cells from oxidative damage.
- Supports Digestive Health: A daily dose of beetroot provides dietary fiber, supporting smooth digestion and gut health.
