Thank you for sharing this! I’m a 45 yo marathon runner and I’ve been ignoring beet root supplements because I thought they were better for men and showed less efficacy for women. I am going to try this out now as I train for Boston in April!
Yes they eventually do but that shouldn't stop us from looking for ways to improve our quality of life when we are here. Not only that, so little research has been done on midlife people it really is a shame.
I am one of those "older" people who have definitely felt a shift in my exercise routine. Protein, strength training were most widely recommended and I have started strength training in addition to cardio. I wasn't familiar with the blood flow theory and will continue to monitor. Thanks for bringing this to our attention.
Is this the same as zeta potential? I wonder how doing things to support greater zeta potential and EZ water in the body would impact this (red/near infrared light therapy, grounding, etc)
In the first study you mentioned, it appears that five women in their 20s were compared to five women in their 60s. This seems to be a pretty small sample size. I’m curious what effects were found for the male subject comparison?
How about the second study? I may have missed it, but I don’t see a mention of the sample size, authors, citation.
I link to studies in the piece that you can click on (link above). It's very clear, though, that as women age they are prone to endothelial dysfunction and these studies highlight the importance and I hope to see larger trials because this area has been neglected.
But I’ve always understood that nitrites were carcinogenic - or precursors to carcinogens, at the very least - and so to be avoided at all costs. For that reason, nitrites are prohibited in organic salamis etc in the EU. Please confirm - Are nitrites carcinogenic? Are none of them? Are nitrites in preserved meats bad, but ones in green veg e.g. kale entirely healthful, including non-carcinogenic?
That's a good question. Below is a copy and past from something I wrote that helps explain it.
Processed meats contain added nitrates and nitrites to help preserve them and maintain their pink hue. In 2015, the World Health Organization reported that processed meats – hot dogs, bacon, cured meats – contribute to cancer, with nitrates thought to play a role. When most of us think of nitrates, we think about cancer causing nitrates in processed meat. Although structurally there is no difference in the nitrates in cured meats vs. vegetables, it’s what they turn into that makes the difference. First, about 5% of nitrates turn into nitrites. During digestion in processed meats, amino acids and heme enable nitrates and nitrites to form N-nitroso compounds (NOCs), which cause cancer. Only about 5% of nitrates in the diet come from processed meats.
Soil and water contain nitrates vital for plant growth. Vegetables contribute over 85% dietary intake of nitrate, much more than that in processed meats. A key point is that antioxidants (Vitamin C and E) and polyphenols in plant foods suppress the formation of NOCs, which is a key reason vegetables don’t carry the same risk. Processed meats also have preformed NOCs that have found to be more of an issue than NOCs formed during digestion.
Actually a cold plunge does the opposite and increases vasoconstriction. I believe the benefits occur over time but it isn't recommended for those with cardiac issues.
Anecdotally, I ( male , 50 yo) have started to notice a benefit of whole body red light before a free weight or a circuit workout. Similar to the be sweet study where red light/ nir transiently increases NO. I can lift heavier and recovery seems to be better.
Thank you for sharing this! I’m a 45 yo marathon runner and I’ve been ignoring beet root supplements because I thought they were better for men and showed less efficacy for women. I am going to try this out now as I train for Boston in April!
Thanks Meg! Let me know how it goes. And good luck with the Boston marathon!
Thanks for sharing this. Do you know if beetroot juice helps with weight loss and/or body composition (the expanding waistline)?
In theory but so far research is sparse and inconclusive https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-beetroot-and-nitrate-supplementation-on-body-composition-a-gradeassessed-systematic-review-and-metaanalysis/949832E60B3818D6D849353FC0B117FE
It’s called aging. Parts wear out.
Yes they eventually do but that shouldn't stop us from looking for ways to improve our quality of life when we are here. Not only that, so little research has been done on midlife people it really is a shame.
Following this to learn more
Do you have any affiliation with any of the beetroot juice companies? Just wondering.
No, I don't. I did host a giveaway awhile back and Beet-It donated product. I'm independent and don't work with any companies.
Interesting! Who funded the beet studies? Were they independent or funded by a company?
Beet-It supplied product but I don't think funded studies. They are in many studies.
Nicely done 👏🏻. We need more voices like yours, advocating for more research in the areas of women’s health!
Thank you! And, yes, we do!
Might kvass work?
I've never heard of it.
It's an Eastern European fermented beet drink
I am one of those "older" people who have definitely felt a shift in my exercise routine. Protein, strength training were most widely recommended and I have started strength training in addition to cardio. I wasn't familiar with the blood flow theory and will continue to monitor. Thanks for bringing this to our attention.
Thanks Rhonda! It’s definitely a missing component.
I started taking the Beet-It before workouts. Too early to tell if it makes a difference, but will keep you posted.
Thanks! Please do!
Is this the same as zeta potential? I wonder how doing things to support greater zeta potential and EZ water in the body would impact this (red/near infrared light therapy, grounding, etc)
I s never heard of it! Will have to look it up.
The Midwestern Doctors stack the Forgotten Side of medicine has some great in depth articles on it!
Crack of down or crack of dawn?
Crack of dawn....just changed it. Thanks for the catch.
In the first study you mentioned, it appears that five women in their 20s were compared to five women in their 60s. This seems to be a pretty small sample size. I’m curious what effects were found for the male subject comparison?
How about the second study? I may have missed it, but I don’t see a mention of the sample size, authors, citation.
Yes it is small. So is the second one with 24 postmenopausal women. https://journals.physiology.org/doi/full/10.1152/ajpregu.00150.2024
I link to studies in the piece that you can click on (link above). It's very clear, though, that as women age they are prone to endothelial dysfunction and these studies highlight the importance and I hope to see larger trials because this area has been neglected.
But I’ve always understood that nitrites were carcinogenic - or precursors to carcinogens, at the very least - and so to be avoided at all costs. For that reason, nitrites are prohibited in organic salamis etc in the EU. Please confirm - Are nitrites carcinogenic? Are none of them? Are nitrites in preserved meats bad, but ones in green veg e.g. kale entirely healthful, including non-carcinogenic?
Your response on this VERY much appreciated.
That's a good question. Below is a copy and past from something I wrote that helps explain it.
Processed meats contain added nitrates and nitrites to help preserve them and maintain their pink hue. In 2015, the World Health Organization reported that processed meats – hot dogs, bacon, cured meats – contribute to cancer, with nitrates thought to play a role. When most of us think of nitrates, we think about cancer causing nitrates in processed meat. Although structurally there is no difference in the nitrates in cured meats vs. vegetables, it’s what they turn into that makes the difference. First, about 5% of nitrates turn into nitrites. During digestion in processed meats, amino acids and heme enable nitrates and nitrites to form N-nitroso compounds (NOCs), which cause cancer. Only about 5% of nitrates in the diet come from processed meats.
Soil and water contain nitrates vital for plant growth. Vegetables contribute over 85% dietary intake of nitrate, much more than that in processed meats. A key point is that antioxidants (Vitamin C and E) and polyphenols in plant foods suppress the formation of NOCs, which is a key reason vegetables don’t carry the same risk. Processed meats also have preformed NOCs that have found to be more of an issue than NOCs formed during digestion.
Okay, thank you. Just ate a large plateful of kale & tomorrow I’m hitting the rocket.
Check out the work of Dr. Stacy Sims. You could listen to her on Huberman or DOAC
I’ve read her book and follow her. Thanks!
Hey! Would a cold plunge help with vascular circulation? This might be a dumb question!
Actually a cold plunge does the opposite and increases vasoconstriction. I believe the benefits occur over time but it isn't recommended for those with cardiac issues.
Anecdotally, I ( male , 50 yo) have started to notice a benefit of whole body red light before a free weight or a circuit workout. Similar to the be sweet study where red light/ nir transiently increases NO. I can lift heavier and recovery seems to be better.
Red light is another way to boost NO. I haven't seen any studies on it before exercise. Thanks for sharing!
Ye me neither, it was on the old to do list to see if there was any primary lit in it. Will lyk if I find any