Beet Gummies: Benefits and Risks

Recently, beet gummies have become increasingly popular in the supplement world and on social media. These gummies, made from beetroot, have several health benefits. In this blog post, we take a closer look at the benefits of beet gummies, focusing on scientifically proven facts. We will also answer whether there are any risks or side effects associated with taking beet gummies.
Natasha Puttick

Natasha Puttick

Graduate medical student at Barts and London.

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What are Beet Gummies?

Beet gummies are a supplement based on the vegetable Beetroot, which has a number of nutritional benefits including a high density of vitamins and minerals [1]. However, some people find the taste and texture of beetroot unpalatable and for them beet gummies may be an attractive way of enjoying the benefits with none of the flavour! Gummies in particular often have sugar or other flavourings added to make them tasty and may be useful for people with conditions that make them highly sensitive to new tastes or textures.

What is the nutritional value of Beet gummies?

Beet gummies are made from Beetroot has a number of touted health benefits including being high in vitamins and minerals, while still being low in calories and fat. Additionally, they are a good source of key nutrients such as copper, manganese and folate [2]. Folate or B9 is a vitamin with a key role in heart health, growth and neural tube development - making it particularly important for pregnant women. Manganese aids with bone formation and copper is an important mineral in the synthesis of some neurotransmitters.

What are the benefits of taking Beet gummies?

A number of benefits such as improved heart health, liver function and athletic performance have been suggested for taking beet gummies with varying support for these claims [3]

Consumption of beetroot and its derivatives such as Beet Gummies have been suggested to:

  • Reduce blood pressure. A 2013 review suggested that drinking beetroot juice for four weeks reduced blood pressure by 8/4 mmHg, with researchers speculating that it could be due to the nitrate content of Beetroot, which might help vasodilation [4]
  • Aid with insulin control. A 2014 study suggested that phytochemicals found in beetroot could aid with insulin and glucose regulation, however the study subjects did not have diabetes so further research would be needed to support this [5].
  • Several studies have suggested that dietary nitrates (as found in Beets) could be associated with improved athletic performance. This may be due to improvements in the efficacy of mitochondria which aid the cellular energy production [2].
  • Beets contain betalains which contain numerous anti-inflammatory properties, which could positively affect many areas of health as chronic inflammation is associated with conditions such as cancer, liver disease and obesity [2].
  • Improve brain health through vasodilation of blood vessels in the brain, in particular to the frontal lobe, an area associated with memory and higher functioning [5].

However, it should be considered that it is not clear that all the benefits of beetroot consumption can be carried over to gummies. For example, fibre content is a key benefit of beetroot consumption, and is likely to exist in far lower levels in gummies.

What are the risks of taking Beet gummies?

There are few risks associated with taking beet gummies, however as with any new supplement it may be useful to discuss with your doctor before consumption. Beet gummies could make urine or feces red or pink, however this is not known to be harmful [1]. There has been some concern that beet consumption could be associated with kidney damage and low calcium levels, however this has not been demonstrated in humans. In relation to pregnancy and breastfeeding it is best to speak to your care advisor and stick to food-safe amounts. One possible concern with the gummy form of beet is its high sugar content and for this reason, it is worth considering the ingredients of any supplement you take. Additionally, unless the supplement you are taking is standardised for nitrate levels, it may contain too little to have any notable affect, which is not a risk so much as an expensive waste [6]!

Beet gummies pros and cons summary

Beetroot itself is a source of many vitamins and minerals, and though they have numerous potential benefits, most people do not eat enough to experience this. For this reason, taking beet gummies may be a solution that is quick and easy way to gain these advantages. However, the amount of nitrates and other bioactive compounds will vary depending on the source for these gummies. Thus when looking make sure to check for standardisation of nitrates levels if you are aiming for this benefit.

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Natasha Puttick

Natasha Puttick

Natasha is a medical student at Barts and the London school of Medicine and Dentistry, with an interest in the social determinants of health. She graduated from the University of Oxford with a BA in Human Sciences and has obtained two publications. Her most recent work investigating clinical vaccine trials has been published in BMJ Public Health.