Dietary Nitrate (Beetroot) Supplementation and Aerobic Exercise Performance: A Systematic Review and Meta-analysis
Hoon MW, et al.
High-confidence evidence from multiple solid studies
Summary
A meta-analysis of 7 RCTs examining the effect of dietary nitrate (primarily beetroot juice) supplementation on aerobic exercise performance. Results showed significant improvement in time-trial performance (effect size d=0.79), though effects tended to attenuate in trained athletes.
Key findings
- 1
Beetroot-derived nitrate supplementation significantly improved time-trial performance (effect size d=0.79)
- 2
Peak effects observed 2–3 hours post-ingestion when nitric oxide production is maximized
- 3
Effects were more pronounced in recreationally active individuals; trained athletes showed attenuated responses
- 4
Equivalent nitrate doses from synthetic vs. beetroot sources produced comparable effects
Last checked: 2026-06-24