The Synergistic Cardiometabolic Health Benefits of Beets, Lion’s Mane Mushrooms, and Beta-Glucan

Beets (Beta vulgaris), Lion's Mane mushrooms (Hericium erinaceus), and beta-glucan (a naturally occurring soluble fiber) are gaining increasing attention in nutritional science for their unique contributions to health and their potential synergistic effects on cardiovascular, cognitive, immune, and metabolic health. This review explores the evidence-based benefits of these three compounds and their applications in functional nutrition.

1. Beets: Cardiovascular, Cognitive, and Antioxidant Support

Beets are rich in nitrates, betalains, and polyphenols. Dietary nitrates in beets are converted into nitric oxide (NO), a molecule that promotes vasodilation and improves endothelial function. Numerous studies have demonstrated the role of beetroot juice in lowering blood pressure and improving exercise performance.

• A systematic review by Siervo et al. (2013) concluded that dietary nitrate supplementation from beets can significantly reduce systolic and diastolic blood pressure in adults.

• Bailey et al. (2009) found that beetroot juice improved exercise tolerance and reduced oxygen cost during physical activity in healthy individuals.

Beets are also high in betalains, which exhibit strong antioxidant and anti-inflammatory properties. Betalains help protect cells from oxidative stress, which plays a critical role in chronic disease development (Clifford et al., 2015).

2. Lion's Mane Mushroom: Neuroprotective and Cognitive Enhancer

Lion's Mane mushroom contains bioactive compounds such as hericenones and erinacines, which stimulate the synthesis of Nerve Growth Factor (NGF), essential for the growth, maintenance, and survival of neurons.

• A randomized controlled trial by Mori et al. (2009) showed that elderly patients with mild cognitive impairment who consumed Lion's Mane for 16 weeks had significantly improved cognitive function compared to the placebo group.

• A review by Friedman (2015) highlighted the mushroom's anti-inflammatory, antioxidant, and neuroregenerative properties, suggesting its potential in managing neurodegenerative diseases such as Alzheimer's and Parkinson's.

Lion's Mane may also positively influence mood and anxiety through its effects on neuroplasticity and reduction of neuroinflammation (Nagano et al., 2010).

3. Beta-Glucan: Immune, Cardiovascular, and Metabolic Benefits

Beta-glucan is a soluble fiber found in oats, barley, mushrooms, and yeast. It is best known for its immune-modulating properties and cholesterol-lowering effects.

• A meta-analysis by Whitehead et al. (2014) confirmed that consuming at least 3 grams of oat beta-glucan per day can reduce LDL cholesterol by 5-10%.

• Vetvicka and Vetvickova (2007) demonstrated beta-glucan's ability to activate immune cells such as macrophages, neutrophils, and NK cells, enhancing both innate and adaptive immunity.

• Beta-glucan also improves glycemic control by slowing carbohydrate absorption and increasing satiety, which is beneficial for people with insulin resistance or type 2 diabetes (Tiwari & Cummins, 2011).

Conclusion

Beets, Lion's Mane mushrooms, and beta-glucan each offer distinct yet complementary benefits, including enhanced cardiovascular function, cognitive support, immune modulation, and metabolic balance. Their inclusion in functional foods or targeted supplementation strategies can support holistic health, particularly in populations at risk for chronic disease, cognitive decline, or immune dysfunction.

References

• Siervo, M. et al. (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition, 143(6), 818-826.

• Bailey, S.J. et al. (2009). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology, 107(4), 1144-1155.

• Clifford, T. et al. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801-2822.

• Mori, K. et al. (2009). Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment: a double-blind placebo-controlled clinical trial. Phytotherapy Research, 23(3), 367-372.

• Friedman, M. (2015). Chemistry, nutrition, and health-promoting properties of Hericium erinaceus (Lion's Mane) mushroom fruiting bodies and mycelia and their bioactive compounds. Journal of Agricultural and Food Chemistry, 63(32), 7108-7123.

• Nagano, M. et al. (2010). Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomedical Research, 31(4), 231-237.

• Whitehead, A. et al. (2014). Cholesterol-lowering effects of oat beta-glucan: a meta-analysis of randomized controlled trials. American Journal of Clinical Nutrition, 100(6), 1413-1421.

• Vetvicka, V., & Vetvickova, J. (2007). Immunostimulating properties of glucans: Their use in cancer and infectious diseases. JANA, 10(2), 25-31.

• Tiwari, U., & Cummins, E. (2011). Meta-analysis of the effect of beta-glucan intake on blood glucose and insulin responses. Nutrition Journal, 10, 42.