The Science of Nitrates and Nitric Oxide
Nitric oxide (NO) is a crucial signaling molecule in the human body, playing a key role in vasodilation—the relaxation and widening of blood vessels [1.2.1, 1.2.6]. This process helps to improve blood flow, lower blood pressure, and enhance the delivery of oxygen and nutrients to muscles [1.5.1, 1.5.3]. While the body can produce nitric oxide through the L-arginine pathway, an alternative route, known as the nitrate-nitrite-nitric oxide pathway, has gained significant attention [1.4.4, 1.4.5].
This pathway relies on the consumption of dietary nitrates, which are abundant in vegetables like leafy greens and, most famously, beets [1.2.1, 1.2.2]. Here’s how it works:
- Ingestion: You consume nitrate-rich foods like beets or a beetroot supplement like Super Beets [1.4.3].
- Conversion to Nitrite: After absorption, up to 25% of the circulating nitrates are taken up by the salivary glands and concentrated in saliva. Commensal bacteria on the tongue then reduce these nitrates to nitrites (NO2−) [1.4.2, 1.4.3].
- Conversion to Nitric Oxide: When this nitrite-rich saliva is swallowed, the acidic environment of the stomach, along with various enzymes and compounds in the body, converts the nitrites into nitric oxide (NO) [1.4.2, 1.4.3].
This entire process provides a natural way to increase in-vivo nitric oxide availability, which is associated with improved cardiovascular health and athletic performance [1.2.2, 1.5.5].
Does Super Beet Contain Enough Nitrates?
Super Beets is a popular brand of beetroot supplement, available as a powder or chew, made from non-GMO, U.S.-grown beets [1.3.3, 1.3.5]. The manufacturer, HumanN, claims that one serving provides the nitrate equivalent of three whole beets [1.8.4]. While the exact nitrate amount is not always listed, a study analyzing various beet juice products found that Superbeets and its athletic counterpart, BeetElite, had a higher nitrite content compared to many other products [1.3.1]. However, the same study noted that the nitrate content can vary significantly between different products and even different lots of the same product [1.2.3]. Research suggests that a minimal dose of about 5 mmol of nitrate is needed to enhance exercise performance, a threshold that only a few commercial products consistently meet [1.2.3].
Health Benefits Linked to Beetroot and Nitric Oxide
Numerous studies have linked the dietary nitrates in beetroot to tangible health benefits, which Super Beets aims to provide in a concentrated form.
Cardiovascular Support
The most well-documented benefit is the impact on blood pressure. The vasodilation caused by increased nitric oxide reduces the strain on the heart, allowing blood to flow more easily [1.2.6, 1.5.3]. A meta-analysis of multiple trials confirmed that beetroot juice (BRJ) significantly reduces clinical systolic blood pressure in individuals with hypertension [1.5.4]. Many users of Super Beets report positive effects on their blood pressure readings [1.8.3].
Enhanced Athletic Performance
Athletes often use beetroot supplements to boost stamina and performance. By improving oxygen and nutrient delivery to skeletal muscles, nitric oxide can reduce the oxygen cost of exercise [1.5.5, 1.5.6]. This may allow an individual to exercise for longer durations or at a higher intensity [1.5.5]. Studies have shown that beetroot supplementation can improve time to exhaustion and enhance energy expenditure during high-intensity intervals [1.2.5]. It's particularly noted for improving endurance, with some studies showing participants could work out up to 16% longer [1.5.3].
Comparison of Nitric Oxide Boosters
Beetroot powder is not the only supplement marketed for boosting nitric oxide. L-citrulline and L-arginine are amino acids that are also popular choices. Here's a brief comparison:
| Feature | Super Beet (Beetroot Powder) | L-Citrulline/L-Arginine | Whole Beets |
|---|---|---|---|
| Primary Mechanism | Provides dietary nitrates for the nitrate-nitrite-NO pathway [1.4.3]. | Act as precursors in the L-arginine-NO synthase pathway [1.6.1]. | Same as beetroot powder, but less concentrated [1.9.2]. |
| Active Ingredients | Non-GMO beetroot powder (fermented and non-fermented) [1.3.4]. | L-citrulline, L-arginine [1.3.4]. | Natural dietary nitrates [1.2.1]. |
| Form | Powder, chews, capsules [1.3.3, 1.3.5]. | Capsules, powder [1.3.4]. | Whole vegetable, juice [1.9.2]. |
| Convenience | High. Easy to mix or consume. | High. Capsules are easy to take. | Lower. Requires preparation (cooking, juicing). |
| Cost-Effectiveness | Can be more expensive than other forms [1.8.1]. | Varies by brand, but often cost-effective. | Generally the most affordable option. |
Potential Side Effects and Considerations
Beetroot supplements like Super Beets are generally considered safe for most people when taken at recommended doses [1.7.4]. However, some potential side effects exist:
- Beeturia: Pink or red discoloration of urine and stools. This is harmless but can be alarming if unexpected [1.7.2, 1.7.4].
- Kidney Stones: Beets are high in oxalates, which can contribute to the formation of kidney stones in susceptible individuals [1.7.3].
- Low Blood Pressure: Because of its blood-pressure-lowering effects, people already on medication for hypertension or those prone to low blood pressure should consult a doctor before use [1.7.2, 1.8.4].
- Digestive Discomfort: Some users may experience bloating or indigestion, particularly with high doses [1.7.3, 1.7.5].
It is also worth noting that the taste of beetroot powder is often described as 'earthy' and may be unpleasant to some users [1.8.1, 1.8.2].
Conclusion
So, does Super Beet boost nitric oxide? The scientific evidence strongly supports the underlying mechanism. By providing a concentrated source of dietary nitrates from beets, Super Beets leverages the body's natural nitrate-to-nitric-oxide conversion pathway [1.4.3, 1.2.6]. This increase in nitric oxide is linked to proven benefits such as lower blood pressure and enhanced athletic performance [1.5.4, 1.2.5]. While the nitrate content can vary and the taste may not appeal to everyone, Super Beets and similar beetroot supplements stand as a scientifically plausible means of supporting cardiovascular health and exercise capacity through increased nitric oxide production.
For more information on the benefits of beetroot, you can visit The Potential Benefits of Red Beetroot Supplementation in Health and Disease.
