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Beetroot / Dietary Nitrates
Dietary nitrates convert to nitric oxide, enhancing oxygen delivery to muscles — a top-5 evidence-based ergogenic aid.
What the evidence says
Beetroot appears to help in 16 of 19 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2009–2026 with a typical study size of 37 participants.
Based on 98 studies · 23 meta-analyses · 49 RCTs · 15,465 total participants
Confidence
HighWhat the studies found
By outcome
Beetroot has an evidence score of 7.5/10 — strong evidence based on 98 indexed studies, including 20 meta-analyses. Dietary nitrates convert to nitric oxide, enhancing oxygen delivery to muscles — a top-5 evidence-based ergogenic aid.
The commonly studied dose of Beetroot is 400-500mg nitrates (or 500ml beetroot juice). Research points to an estimated optimal dose around 515mg nitrates, with a minimum effective dose near 300mg nitrates. Individual response varies — start low and adjust.
The best time to take Beetroot is in the morning. Taking it with food is preferred. Beetroot provides dietary nitrate that is converted to nitric oxide via the enterosalivary pathway.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
You can get beetroot from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
400 mg per cup
1 cup (~250 mL) raw or commercial juice ≈ 350–450 mg nitrate. Endurance research typically uses 6.4 mmol (~400 mg) ~2 hr pre-exercise.
250 mg per cup
1 cup cooked (~170 g). Roasting concentrates the nitrate more than boiling.
Based on meta-analysis of 2000+ subjects showing 515-1017mg effective range. Effects more pronounced in hypoxic conditions and fatigue states. Individual response varies significantly between athletes vs non-athletes.
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
Beetroot is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are red/pink urine and stool, GI discomfort. Use caution if any of these apply to you: Kidney stones (high oxalate content); Already very low blood pressure.
CoQ10
Likely helpsEnhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
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