One of his former undergraduate students, Meredith Petrie, was the lead author on the paper. This is the first experiment to test the combined effects of exercise and beetroot juice on functional brain networks in the motor cortex and secondary connections between the motor cortex and the insula, which support mobility, Rejeski said.

The study included 26 men and women age 55 and older who did not exercise, had high blood pressure, and took no more than two medications for high blood pressure.

Three times a week for six weeks, they drank a beetroot juice supplement called Beet-It Sport Shot one hour before a moderately intense, minute walk on a treadmill. Half the participants received Beet-It containing mg of nitrate; the others received a placebo Beet-It with very little nitrate.

Beets contain a high level of dietary nitrate, which is converted to nitrite and then nitric oxide NO when consumed. NO increases blood flow in the body, and multiple studies have shown it can improve exercise performance in people of various ages.

It goes to the areas of the body which are hypoxic, or needing oxygen, and the brain is a heavy feeder of oxygen in your body," said Rejeski.

When you exercise, the brain's somatomotor cortex, which processes information from the muscles, sorts out the cues coming in from the body.

Exercise should strengthen the somatomotor cortex. So, combining beetroot juice with exercise delivers even more oxygen to the brain and creates an excellent environment for strengthening the somatomotor cortex.

Post-exercise analysis showed that, although the study groups has similar levels of nitrate and nitrite in the blood before drinking the juice, the beetroot juice group had much higher levels of nitrate and nitrite than the placebo group after exercise. If you have diabetes, beets are a delicious, healthy addition to your diet.

Read more to learn about the possible health benefits of beets. Numerous drinks may enhance your memory, concentration, and brain function. Here are 15 brain-boosting juices and beverages.

Thousands of different vegetables are grown worldwide, allowing you to add variety to your meals. Here are 18 unique and healthy vegetables. Find out what the research says about beet juice for the treatment of erectile dysfunction ED.

From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason. Here are 13 of….

Want to up your workout game, or just looking to lower your blood pressure? Beets have your back. While some foods can help you build muscle, others can make it more challenging.

New research suggests that eating a plant-based diet may reduce sexual health side effects such as erectile dysfunction and urinary incontinence in…. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Everything to know about the Health Benefits of Beets.

Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Daisy Coyle, APD and Rachael Ajmera, MS, RD — Updated on June 5, Nutrients and calories Blood pressure Good for athletes Anti-inflammatory Digestive health Brain health Anti-cancer Energy balance How to eat Recipe tips: Juice and other uses FAQ Bottom line Some benefits of eating beets may include lower blood pressure and better athletic performance, among others.

Share on Pinterest. Many nutrients and few calories. Could help keep your blood pressure in check. Can improve athletic performance. May help fight inflammation. May improve digestive health.

Explore our top resources. May support brain health. May have some anti-cancer properties. May help balance energy intake. Delicious and easy to use. Recipe tips. Frequently asked questions. The bottom line. Just one thing Try this today: My favorite way to enjoy beets is by swapping them in for other root vegetables when making homemade chips.

Was this helpful? How we reviewed this article: History. Jun 5, Written By Daisy Coyle, Rachael Ajmera, MS, RD. Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT. Nov 11, Written By Daisy Coyle, Rachael Ajmera, MS, RD. Share this article. Read this next. Medically reviewed by Katherine Marengo LDN, R.

Are Pickled Beets Good for You? By Alina Petre, MS, RD NL. Beetroot and Diabetes: Should You Eat Them? Nitrites can be converted into NO during low oxygen availability, which mostly occurs in skeletal muscle during exercise.

NO is something your body needs: it regulates blood flow, neurotransmission, immunity, muscle contraction, mitochondrial respiration as well as the balance of glucose and calcium. NO relaxes the muscles by widening blood vessels when it spreads through underlying muscle cells in the arterial walls.

This affects how efficiently cells use oxygen -- efficient oxygen use is a very good thing -- and this is one of the reasons why beetroot juice can be used to support sport performance. Beetroot juice also contains other excellent nutrients that are great on their own and also act in conjunction with nitrates in beets 3 , such as:.

Your brain is pretty important, too. Think back to the last time you were exhausted and tried to run a 5k or complete an obstacle course. Beetroot juice benefits the brain, as well.

One study investigated whether beetroot juice would increase blood flow to the brain and enhance brain function. Beetroot juice was consumed for 7 days, with a bike sprint test administered at the end during which subjects simultaneously completed cognitive tests to evaluate accuracy and quickness of decision-making.

Despite no difference in response accuracy, the beetroot juice improved both sprint performance and speed of making decisions. The study concluded that the dietary nitrate found in beetroot juice can enhance repeated sprint performance and may reduce the decline in cognitive function, which influences reaction time.

Sounds like a pretty compelling reason to have a glass. This study of a group of runners suggests that eating whole beetroot may be as effective in improving running performance as juice.

Not all exercise is created equal, and different activities require different fuel. Fast-twitch muscle fibers — used in burst movements and which fatigue more quickly — may be more affected by nitrates than the slow-twitch muscle fibers used in sustained endurance exercise.

As for fitness level, it turns out that highly-trained people could have higher blood nitrite values than those who are less trained, which means they might see less of a response to a typical dose of beetroot juice.

How much beetroot juice should you drink? Consuming more beetroot juice does have an effect on blood nitrite levels, but there is less of a return for enhancing performance. According to Jones, beetroot juice could yield great effects if taken short-term before competition, from days and up to 15 days.

But for acute effects, it should be consumed hours before competition. Where can you buy beetroot juice? Want even more hacks? Download this guide of 9 ways to enhance endurance training now!

Sweet and tangy pickled beets are a popular snack, side, and salad topping. This article explains whether pickled beets are good for you. If you have diabetes, beets are a delicious, healthy addition to your diet.

Read more to learn about the possible health benefits of beets. Numerous drinks may enhance your memory, concentration, and brain function.

Here are 15 brain-boosting juices and beverages. Thousands of different vegetables are grown worldwide, allowing you to add variety to your meals. Here are 18 unique and healthy vegetables.

Find out what the research says about beet juice for the treatment of erectile dysfunction ED. From carrots to potatoes to onions, root vegetables have long been enjoyed as a delicious part of a healthy diet — and for good reason.

Here are 13 of…. Want to up your workout game, or just looking to lower your blood pressure? Beets have your back. While some foods can help you build muscle, others can make it more challenging.

New research suggests that eating a plant-based diet may reduce sexual health side effects such as erectile dysfunction and urinary incontinence in…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect.

Nutrition Evidence Based Everything to know about the Health Benefits of Beets. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Daisy Coyle, APD and Rachael Ajmera, MS, RD — Updated on June 5, Nutrients and calories Blood pressure Good for athletes Anti-inflammatory Digestive health Brain health Anti-cancer Energy balance How to eat Recipe tips: Juice and other uses FAQ Bottom line Some benefits of eating beets may include lower blood pressure and better athletic performance, among others.

Share on Pinterest. Many nutrients and few calories. Could help keep your blood pressure in check. Can improve athletic performance. May help fight inflammation. May improve digestive health. Explore our top resources. May support brain health.

May have some anti-cancer properties. May help balance energy intake. Delicious and easy to use. Recipe tips. Frequently asked questions. The bottom line. Just one thing Try this today: My favorite way to enjoy beets is by swapping them in for other root vegetables when making homemade chips.

Was this helpful? How we reviewed this article: History. Jun 5, Written By Daisy Coyle, Rachael Ajmera, MS, RD.

Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT. Nov 11, Written By Daisy Coyle, Rachael Ajmera, MS, RD. Share this article. Read this next. Medically reviewed by Katherine Marengo LDN, R. Are Pickled Beets Good for You? Beets contain a high level of dietary nitrate, which is converted to nitrite and then nitric oxide NO when consumed.

NO increases blood flow in the body, and multiple studies have shown it can improve exercise performance in people of various ages. It goes to the areas of the body which are hypoxic, or needing oxygen, and the brain is a heavy feeder of oxygen in your body," said Rejeski.

When you exercise, the brain's somatomotor cortex, which processes information from the muscles, sorts out the cues coming in from the body. Exercise should strengthen the somatomotor cortex.

So, combining beetroot juice with exercise delivers even more oxygen to the brain and creates an excellent environment for strengthening the somatomotor cortex.

Post-exercise analysis showed that, although the study groups has similar levels of nitrate and nitrite in the blood before drinking the juice, the beetroot juice group had much higher levels of nitrate and nitrite than the placebo group after exercise.

The study was supported by the Translational Science Center of Wake Forest and received funding from the National Institutes of Health. The research team included Paul J. Laurienti and Jonathan H. Burdette of the Department of Radiology; Anthony P. Kim-Shapiro of the Department of Physics; and James L.

Bring into this equation the fact that older people tend to have lower nitric oxide production - which is associated with poorer vascular and cognitive health - and there is a potential link between beetroot consumption and these healthy ageing parameters.

The purpose of the current placebo-controlled, cross-over dietary intervention study was to determine which co-occurring clusters of bacteria in the oral microbiome are sensitive to nitrate intake, which co-occurring bacteria correlate with cognitive and physiological traits, and which nitrate-sensitive bacteria represent key biomarkers, and thus probiotic targets, for enhancing cardiovascular and cognitive health.

The oral microbiome compositions were compared between conditions using non-metric multidimensional scaling NMDS ordination based on Bray-Curtis dissimilarity, coupled with t-tests and Benjamini-Hochberg false discovery rate correction. This analysis revealed a shift in the oral microbial community between the two groups.

Notably, the nitrate supplementation increased the abundances of 10 species, while decreasing the abundances of 14 others. The researchers ran tests to identify clusters of oral bacteria that tend to thrive together in similar conditions and they note a "remarkable consistency" in the clustering of oral microbiota irrespective of age and ethnicity of the subject.

The researchers also found that systolic blood pressure dropped on average by five points mmHg after nitrate supplementation. The report therefore concludes this intervention may have potential to help delay the progression of cardiovascular and cognitive decline. Professor Vanhatalo stressed that more research is needed to confirm the findings and see whether similar effects are found in other groups.

Interestingly, nitrate supplementation may be more important for older adults — it has been shown that nitric oxide production in the body decreases with age and this decline contributes to brain aging and dysfunction. It has been shown that diminished blood flow to the brain can contribute to cognitive impairment, reduced processing speed, and subsequent dementia.

For this reason, the benefits of supplementation with beetroot juice or other nitrate-rich foods may be even more pronounced in the older population. In another article by Dr. For a four-day period, study participants were randomized to receive one of two diets: either a low nitrate diet, or a high nitrate diet with beetroot juice supplements.

On the final day, all individuals received an MRI to determine cerebral blood flow. It was found that those in the high-nitrate group had better perfusion to areas of the brain known to be important for executing complex tasks and solving problems.

While both studies were small in size, these results show that beets have the potential to improve brain health, with the greatest benefit in older populations. Facebook Twitter Pinterest.

Cooking up Cognition — Is cooking really good for the soul? Just A Spoonful Of EVOO The Brain Benefits of Extra-Virgin Olive Oil.

Cognitive Benefits of Extra Virgin Olive Oil EVOO. Thank you! Your subscription has been confirmed. You'll hear from us soon. Four successive increases or decreases in SBP ± 1 mmHg that corresponded with appropriate changes in RRI ± 5 ms were identified Parati and Mancia, The time delay between SBP and RRI was set to 1 beat Gross et al.

Sequences were determined separately for Up-BRS i. Data were analyzed using PRISM software version 8, GraphPad Software, La Jolla, CA, USA. We used linear mixed-effects models to compare absolute mean values during Oscillatory-LBNP at PRE-BRJ and POST-BRJ.

Linear mixed-effects models were also used to compare absolute mean values during Static-LBNP at PRE-BRJ and POST-BRJ. No statistical comparisons were made between LBNP protocols.

Within LBNP protocols, we used two-tailed paired t -tests to determine if indices of dynamic CA and cBRS differed between PRE-BRJ and POST-BRJ. Individual p -values are reported where possible. There were no differences between conditions at Baseline. Mean arterial pressure, PETCO 2 , and MCAv were not different between PRE-BRJ and POST-BRJ during Oscillatory-LBNP Figures 3A—C.

CVCi was lower in POST-BRJ vs. Figure 2. Linear mixed-effect models were used to compare mean values within a given variable. Figure 3. Indices of dynamic CA during Oscillatory-LBNP are presented in Table 1.

Coherence was greater at POST-BRJ in the VLF band 0. Gain was lower at POST-BRJ in the LF band 0. Table 1. Blood pressure, cerebral artery blood velocity, and indices of cerebral autoregulation indices of dynamic cerebral autoregulation during oscillatory lower-body negative pressure before and 3 h after beetroot juice BRJ consumption.

Blood pressure and cBRS data during Oscillatory-LBNP are presented in Table 2. RRI was greater at PRE-BRJ vs. Table 2. Blood pressure and cardiovagal baroreflex sensitivity values during oscillatory lower-body negative pressure before and 3 h after beetroot juice BRJ consumption.

Baseline values and values during every minute of Static-LBNP are presented in Figures 4 , 5. Heart rate was greater in POST-BRJ vs.

Stroke volume and cardiac output were not different between PRE-BRJ and POST-BRJ Figures 4B, C. Mean arterial pressure, and PETCO 2 were not different between PRE-BRJ and POST-BRJ Figures 5A, B. Linear mixed-effects models revealed a main effect of time for MCAv, but multiple comparisons did not reveal where specific differences occurred Figure 5C.

Linear mixed-effects models revealed a main effect of condition for CVCi, but multiple comparisons did not reveal where specific differences occurred Figure 5D. Figure 4. Figure 5. Indices of static CA during Static-LBNP are presented in Table 3.

Coherence, phase, and gain were not different between PRE-BRJ and POST-BRJ in the VLF 0. Table 3. Blood pressure, cerebral artery blood velocity, and indices of static cerebral autoregulation during static lower-body negative pressure before and 3 h after beetroot juice BRJ consumption. Blood pressure and cBRS data during Static-LBNP are presented in Table 4.

Systolic, diastolic, and mean arterial pressure during Static-LBNP were not different between PRE-BRJ vs. Table 4. Blood pressure and cardiovagal baroreflex sensitivity during static lower-body negative pressure before and 3 h after beetroot juice BRJ consumption.

We investigated the acute effects of BRJ on CA and cBRS during oscillatory and static LBNP challenges in healthy, young adults. Beetroot juice did not alter mean arterial pressure during supine rest. Blood pressure has previously been shown to decrease following acute and chronic dietary nitrate supplementation primarily BRJ , with more pronounced reductions observed in systolic vs.

diastolic blood pressure Webb et al. However, others have reported no change in blood pressure after acute Lansley et al. Therefore, the observation that BRJ did not lower blood pressure in our study is likely due to studying healthy young adults and not the timing of our LBNP protocols.

We also observed no change in resting MCAv or CVCi from pre- to post-BRJ ingestion. Thus, it appears that BRJ consumption did not change cerebral vascular tone because PETCO 2 and blood pressure were also not influenced by BRJ. Currently, there is a paucity of investigations in healthy, young adults regarding the acute effects of dietary nitrates on cerebral artery blood velocity and blood flow.

A diet high in nitrates increased cerebral perfusion to the frontal lobe, but did not alter global cerebral perfusion in older adults Presley et al. Seven-days of dietary nitrate supplementation BRJ or sodium nitrate did not alter MCAv in healthy men and women Fan et al.

Thus, a single bolus of dietary nitrates via BRJ does not appear to alter resting peripheral or cerebral hemodynamics in healthy, young adults. More work is needed regarding the dose and frequency of dietary nitrate ingestion on blood pressure and cerebral blood velocity regulation.

Although the oscillatory LBNP protocol was not designed to elicit cardiovascular decompensation, all participants tolerated the oscillatory LBNP protocol before and after BRJ. Throughout the six cycles of oscillatory LBNP, we did not observe differences in the mean arterial pressure, PETCO 2 , and MCAv responses between PRE- and POST-BRJ Figures 3A—C.

Despite no statistical differences in the mean arterial pressure and MCAv responses to oscillatory LBNP, there were differences in some transfer function analysis indices of dynamic CA. In the VLF band, coherence was greater following BRJ Table 1 , which suggests a stronger relation between blood pressure and MCAv fluctuations.

Despite a stronger relation, VLF phase and gain did not change after BRJ ingestion Table 1. Thus, the cerebral arterioles buffered VLF oscillations in blood pressure similarly pre- and post-BRJ.

A decrease in LF gain has been reported following 7-days of sodium nitrate supplementation in men, but not women, at rest Fan et al. Although we did not examine sex differences, we controlled for menstrual cycle to avoid the potential confounding factor of estrogen on endothelial NOS activity McNeill et al.

It is possible that the decrease in LF gain following dietary nitrate ingestion is an improvement in CA. But, it must be considered that the LF band 0. Future work should aim to determine if acute BRJ consumption alters CA during a LF dynamic blood pressure challenge e.

We also assessed CA during a constant pressure perturbation to lend insight on the static control of cerebral blood flow and blood pressure. Interestingly, this participant tolerated static LBNP following BRJ.

Regardless, mean arterial pressure throughout the 7 min of LBNP was not different between pre and post-BRJ Figure 5A. We observed a similar response in PETCO 2 , as BRJ did not alter PETCO 2 during LBNP compared to pre-ingestion.

Utilizing an FiCO 2 of 0. More pronounced reductions in PETCO 2 may have occurred during LBNP if we did not add CO 2 to the inspirate. Despite reductions in mean arterial pressure and PETCO 2 , MCAv was maintained throughout LBNP at pre- and post-BRJ ingestion Figure 5C.

These mean values suggest that cerebral autoregulatory capacity was not altered by BRJ ingestion. Indices of static CA via transfer function analysis support the results of the analyses on the mean data as coherence, phase, and gain did not differ in any frequency band from PRE- to POST-BRJ Table 3.

Evidence is scant regarding the acute effects of dietary nitrate on CA during a sustained and acute hypotensive stimulus. It is difficult to compare our results to this investigation as aerobic exercise poses a different challenge to cerebral vascular resistance and blood flow compared to LBNP.

Our data align more with Horiuchi et al. CA in the internal carotid artery ICA was not altered using the thigh-cuff deflation technique that induces a rapid decrease in blood pressure. Although we also observed no change in CA, the vessel of interest ICA vs. MCA , analysis technique rate of regulation vs.

transfer function analysis , mode of test thigh cuff deflation vs. O-LBNP , and BRJ dose 4 days of supplementation vs.

acute and volume were different. Nevertheless, our healthy participants maintained CA function following the acute ingestion of BRJ. Utilizing the sequence method, we hypothesized that cBRS would decrease i.

Contrary to our hypothesis, we observed no change in Up-Up or Down-Down cBRS after BRJ during static or oscillatory LBNP. During oscillatory LBNP, we observed no change in blood pressure between conditions, but RRIs decreased from pre to post-BRJ Table 2.

Yet, blood pressure and cBRS during the static LBNP protocols were not different between conditions Table 4. Although we did not observe a change in cardiovagal baroreflex sensitivity following BRJ consumption, the acute administration of a nitric oxide donor did increase baroreceptor sensitivity in rabbits Matsuda et al.

Our findings likely differ from others due to the inorganic nitrate administered, time of testing post-administration, and how baroreflex sensitivity was measured e. There are several methodological considerations that should be taken into account when interpreting our data. First, we removed the transcranial Doppler ultrasound probe between testing sessions.

This may alter the signal between testing time points. However, we utilized standard insonation techniques set forth by Willie et al. Second, we did not establish baseline dynamic CA while participants were breathing room air.

Lower body negative pressure increases ventilation Koehle et al. The mild hypercapnic gas was inhaled for 5 min of supine baseline to allow for a new stable PETCO 2 and baseline to be achieved prior to LBNP initiation.

It has previously been reported that hypercapnia impairs dynamic CA, but this has been shown when PETCO 2 is 5 mmHg greater than resting baseline Aaslid et al.

We speculate that CA was not impaired due to the modest increases in PETCO 2 that likely did not alter MCA diameter Verbree et al. Nevertheless, PETCO 2 did not differ during supine rest, oscillatory LBNP, or static LBNP before or after BRJ consumption.

Second, we did not have a placebo condition to more clearly determine the effects of BRJ ingestion on CA that may be influenced by time alone i. Daily fluctuations in CA are poorly understood, but it appears that spontaneous autoregulation remains stable during the daytime hours 8 am—8 pm in healthy individuals Guo et al.

All of our experimental visits took place within this time frame. Third, we did not measure plasma nitrate or nitrite to determine the magnitude of increase after consuming mL of BRJ. Using the same dose of a commercially available BRJ mL of Biotta , Casey et al. Thus, it is very likely that circulating nitrites were elevated in our study.

Fourth, we did not randomize the LBNP protocols. There is a possibility that prolonged inhalation of hypercapnic gas may have influenced LBNP protocols differently. However, it was not our objective to compare CA or cBRS responses between LBNP protocols. Finally, females were tested during the early follicular phase to control for the influence of sex hormones on endothelial NOS activity Miller and Duckles, ; Duckles and Miller, It is currently unclear if there is an interaction between menstrual cycle, dietary nitrates, and CA.

Sex differences have been observed in CA, but this does not appear to be affected by menstrual cycle phase Favre and Serrador, However, Fan et al. However, others have observed no sex differences in CA at rest and following 7 days of dietary nitrate supplementation Fan et al.

Fan et al. In summary, during an oscillatory blood pressure challenge, we observed an increase in VLF coherence, which may indicate a stronger linear relation between blood pressure and middle MCAv following BRJ ingestion.

However, transfer gain and phase were not altered within this frequency band, indicating that there was no change in cerebral autoregulatory capacity.

After BRJ, we did observe a slight reduction in LF gain during Oscillatory-LBNP. It is unclear if this is indicative of improved dynamic CA since the blood pressure oscillations were induced at a very low frequency. Indices of CA did not change during constant LBNP which indicates that static CA is not acutely altered with BRJ.

Lastly, BRJ did not alter cBRS during dynamic and static LBNP in healthy, young adults. Therefore, a single mL bolus of BRJ does not appear to acutely improve dynamic or static CA or cBRS during LBNP in healthy, young adults. The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation.

The studies involving human participants were reviewed and approved by the Institutional Review Board at the University at Buffalo. All authors listed have made a substantial, direct, and intellectual contribution to the work, and approved it for publication.

We thank the participants for their time and commitment to this study. We also thank students who assisted with data collection. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

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