Beet juice supplementation has been all the rage in the running community the last few years. It’s easy to see why – it’s totally natural, healthy, and when you down a shot of beet juice it has quite a punch! It makes you feel like you’ve really done something significant.

Now, I’m a fan of beets. Not only are they adorable, but they are rich in antioxidants, folate, manganese and fiber. Research is strongly in favor of beets as an ally in prevention of high blood pressure and heart disease and is being investigated as a possible protector against dementia as well.

Beet juice contains nitrates (not to be confused with nitrites which are used to preserve meats). These nitrates can be used by the body to increase nitric oxide (NO), which dilates blood vessels (called vasodilation) and improves oxygen consumption. Beets are pretty darn awesome for many reasons, this being just one. That increase in vasodilation and NO production is why beets have a beneficial impact on hypertension, cardiovascular risk and athletic performance.

A study on male soccer players showed beet juice supplementation not only increased sprint speed but kept heart rate lower during exertion. With an increased ability to utilize oxygen, exercise becomes easier. While there’s no absolute in science, numerous studies seem to support the role of beet juice in sports performance among well-trained and recreational athletes.

It is, however, crucial to note that as of 2018 – only 2 studies on beet juice included women, and neither of these studies reported women’s hormonal status. A woman’s estrogen levels significantly impacts dilation and constriction of blood vessels and has significant impacts in day-to-day activity.  Endothelial-derived nitric oxide synthase, which controls BP response and promotes relaxation of blood vessels, is HEAVILY influenced by estrogen, so a woman’s hormonal status and whether or not she is on hormonal birth control is important to know.

1 study in early 2019 looked at endurance and resistance training on women taking oral birth control (OBC). The conclusion of this well-controlled study is that there was no performance effect despite vasodilation response. Supplementing with beet juice nitrates had no effect on time trials, aerobic capacity, or power output for women.

The supplement industry makes its recommendations based upon research that has been done on men. Men have more blood volume, hemoglobin, and lean mass than women which also impacts vasodilation response and endothelial response to beet juice, hormone differences aside.

For these reasons, and the fact estrogen increases vasodilation and can lower blood pressure, we cannot use research on beet juice done on men and apply it to women.  What is observed in the field is that women who are supplementing with beet juice nitrates experience excess vasodilation and more orthostatic hypotension if supplementing with beet juice, whether they are on oral birth control or cycling naturally. This can lead to increased dizziness and fainting.

I caution all my active women about the beet juice craze and encourage them to be mindful of how they feel, especially when they hit the post-ovulation, high hormone phase of their cycle. If she is taking oral contraceptive pills, I advise against beet juice supplementation altogether. It’s just not worth the risk, given that preliminary research shows women can’t expect the same results as men do.

Have you tried beet juice? What’s your experience been?

To explore developmental neurotoxicity of environmental bisphenol A (BPA) exposure for infants and children, rats were exposed to differing levels of BPA during early life were tested to determine if BPA inhibited brain development.  Researchers observed that both the lowest and highest exposed groups needed more frequent ‘lessons’ and longer times to learn than the control group which was not exposed to BPA.

Additionally, 5-HT levels were decreased (this is a precursor to serotonin) in both sexes and male rats also experienced a decrease in the neurotransmitter (NT) GABA and an increase in glutamic acid and acetylcholine. GABA is an inhibitory NT that produces feelings of calm and relaxation. Glutamic acid and acetylcholine are an important part of brain plasticity and learning/memory. Learning and memory disruption is also seen in primate studies.

We can’t translate rats to humans, but we also cannot be intentionally exposing human infants to specific doses of a known pollutant to ascertain certainty.  However, initial observational research shows that human children are likely impacted. 

Because chronic low doses are as impactful as high doses you don’t have to be living near a plastic plant to be concerned. Every day exposure is enough to cause problems, and research is loaded with multiple associations observed in conjunction with everyday exposure such as infertility, behavior and memory issues, hormonal disruption, and even estrogen-related cancers.

Where do we get exposed to ingesting BPA?

• • canned foods
  • Foods wrapped in plastic
  • printed receipts
  • feminine hygiene products
  • dental filling sealants
  • takeout coffee cups
  • Plastic Bulk bins

Eliminating chronic plastic exposure is a challenge. Clearing your home of plastics and bringing your own glass or metal containers for food and beverage can reduce exposure significantly. While BPA-free products are on the rise, this doesn’t mean any other plastic is safer. Assume it is not. Other plasticizers are linked with hormonal disruption and any new plastic they come out with will have unknown effect for decades as there is no requirement for long-term safety testing with these chemicals. Eliminating plastic from our lives is a years’ long process, so be patient and consistent and you will make a significant dent in your exposure.

Additionally, a diet high in vegetables (you knew I would get here eventually) will provide you with valuable fiber to facilitate the excretion of these compounds and prevent them from being reabsorbed and stored in the body. Polyphenols, a class of numerous plant compounds found in veggies, fruits, herbs, and spices, may actually reduce the damaging effects of multiple plastic compounds by reducing DNA damage and cellular stress.

A healthy diet rich with adequate protein and abundant in produce will be the best diet to support the body’s ability to detoxify and eliminate not just BPA, but other toxicants as well. Saunas and exercise, which increase sweating, may also be a route of BPA elimination. While the number of chemicals we are exposed to continues to rise, our lifestyle can give our system the best chances to reduce impact. Additionally, genetic testing to assess whether or not there are specific detoxification enzymes which are inhibited may provide additional information as to how you can specifically optimize your ability to breakdown and eliminate pollutants and toxicants.

Zhang, H., Kuang, H., Luo, Y., Liu, S., Meng, L., Pang, Q., & Fan, R. (2019). Low-dose bisphenol A exposure impairs learning and memory ability with alterations of neuromorphology and neurotransmitters in rats. Science of The Total Environment, 697, 134036.

Hong, S. B., Hong, Y. C., Kim, J. W., Park, E. J., Shin, M. S., Kim, B. N., … & Cho, S. C. (2013). Bisphenol A in relation to behavior and learning of school‐age children. Journal of child psychology and psychiatry, 54(8), 890-899.

Deb, P., Bhan, A., Hussain, I., Ansari, K. I., Bobzean, S. A., Pandita, T. K., … & Mandal, S. S. (2016). Endocrine disrupting chemical, bisphenol-A, induces breast cancer associated gene HOXB9 expression in vitro and in vivo. Gene, 590(2), 234-243.

Żwierełło, W., Maruszewska, A., Skórka-Majewicz, M., Goschorska, M., Baranowska-Bosiacka, I., Dec, K., … & Gutowska, I. (2019). The influence of polyphenols on metabolic disorders caused by compounds released from plastics-review. Chemosphere, 124901.

Hodges, R. E., & Minich, D. M. (2015). Modulation of metabolic detoxification pathways using foods and food-derived components: a scientific review with clinical application. Journal of nutrition and metabolism, 2015.

Genuis, S. J., Beesoon, S., Birkholz, D., & Lobo, R. A. (2012). Human excretion of bisphenol A: blood, urine, and sweat (BUS) study. Journal of Environmental and Public Health, 2012.

Read more:

Mother Jones, 2014: That Takeout Coffee Cup May Be Messing With Your Hormones

World Health Organization, 2011: Toxicological and Health Impacts of Bisphenol, A.