Beetroot (Dietary Nitrate)
Dietary nitrate found abundantly in beetroot is reported to be converted in the body via nitrite to nitric oxide (NO), promoting vasodilation and improved oxygen utilization efficiency. Multiple studies have shown modest benefits for aerobic and endurance performance, including improvements in VO2max and time-trial completion. Effects tend to be more pronounced in recreational to intermediate-level athletes than in elite competitors.
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Effects reported in research
Some studies report reduced time-trial completion times in endurance events such as running and cycling
Improvements in VO2max and reduced oxygen consumption at the same exercise intensity (enhanced exercise economy) have been observed
Vasodilation via nitric oxide (NO) production may promote increased blood flow and oxygen delivery to working muscles
Recreational to intermediate-level athletes tend to experience more pronounced benefits compared to elite competitors
Dosage & timing
- Typically 300–600 mg of dietary nitrate, consumed 2–3 hours before exercise.
- Can be taken as beetroot juice (approximately 500 ml) or concentrated extract (shot form).
- Some studies also suggest benefits from multi-day supplementation protocols.
Cautions
- •Caution is advised when combining with other nitrate-rich foods or NO-boosting supplements (e.g., citrulline, arginine), as blood pressure may drop.
- •Individuals with low blood pressure or those taking antihypertensive medications should exercise particular caution.
- •Gastrointestinal symptoms (abdominal discomfort, diarrhea) have been occasionally reported.
- •Pink or red discoloration of urine and stool may occur but is harmless (beeturia).
- •Those with G6PD deficiency should avoid use.
- •Always consult a physician or qualified healthcare professional before starting any supplementation.
Supporting research
Last checked: 2026-06-26