Beetroot / Dietary Nitrates
Dietary nitrates convert to nitric oxide, enhancing oxygen delivery to muscles — a top-5 evidence-based ergogenic aid.
Beetroot is rich in dietary nitrates that convert to nitric oxide in the body, enhancing blood flow and oxygen delivery to muscles. It's one of the top 5 evidence-based ergogenic aids, particularly effective for endurance activities lasting 4-30 minutes.
Dietary nitrates convert to nitric oxide in the body
Reduces oxygen cost of exercise
Widens blood vessels for better flow
How Beetroot works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
400-500mg nitrates (or 500ml beetroot juice)
Loading: Can 'load' for 3-6 days before competition for enhanced effects
Take with food
| Form | Type |
|---|---|
| 💊Concentrated beetroot shots (70ml) | Recommended |
| 💊Beetroot juice (500ml) | Alternative |
| 🧪Beetroot powder | Alternative |
| 💊Whole beets | Alternative |
Concentrated shots are most practical and consistent. 500ml juice provides ~400mg nitrates. Powder can be mixed into smoothies. Avoid cooking beets as heat reduces nitrates.
Minimum: 1 days
Optimal: 1 days
Cycling: Not required
Note: Peak nitric oxide levels occur 2-3 hours post-ingestion. Can also be taken daily for cumulative benefits. Avoid mouthwash as it kills oral bacteria needed for nitrate conversion.
Improved time to exhaustion and time trial performance
Modest reduction in blood pressure
Beetroot pigments color urine and stool
Some experience stomach upset
Beets are food; concentrated supplements less studied
Not banned; legal ergogenic aid
Both lower blood pressure; additive effect
May enhance blood pressure lowering
Tip: Normal and harmless; not blood
Tip: Take with food; try different form
Different mechanisms for performance enhancement
Beetroot for endurance, creatine for power
Both improve high-intensity exercise performance
Enhanced endurance through different pathways
Different mechanisms for endurance
Cordyceps for ATP, beetroot for nitric oxide
Both boost nitric oxide through different pathways
Maximized nitric oxide production and blood flow
Top studies from 40+ peer-reviewed papers
Senefeld JW et al. • Sports Medicine (2025)
“Dietary nitrate supplementation benefits exercise performance across multiple meta-analyses.”
Wang Y et al. • Nutrients (2025)
“Professional athletes showed muscular strength benefits while non-athletes had aerobic endurance improvements.”
Domínguez R et al. • Journal of the International Society of Sports Nutrition (2025)
“Creatine supplementation demonstrated ergogenic benefits for competitive swimmers, although the evidence supporting the use of this supplement is still limited.”
Wu D et al. • Frontiers in immunology (2025)
“This systematic review confirms that the efficacy of dietary polyphenols is significantly composition-specific.”
Jurek JM et al. • Nutrients (2025)
“Further research is needed to validate these effects and ensure their safety in MASLD management.”
What would you like to do next?
Ashwagandha
7.5/10Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
Arginine
9/10Primary substrate for nitric oxide production — dilates blood vessels to improve circulation, exercise performance, and cardiovascular health.
CoQ10
9/10Enhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
Citrulline Malate
7.5/10Combines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
Tap node to isolate • Pinch to zoom • Tap edge for research