General Dosage
300-500mg dietary nitrate daily (equivalent to ~2 cups juice or 5-7g powder)
Maximum dose: No established upper limit for dietary nitrate from beet root; doses up to 800mg nitrate studied safely
Beet Root Dosage Guide
SC
DJP
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Dosage Recommendations
General recommendation: 300-500mg dietary nitrate daily (equivalent to ~2 cups juice or 5-7g powder)
Timing: 2-3 hours before exercise for performance benefits; any time for blood pressure support
Dosage by Condition
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Blood pressure | 300-500mg dietary nitrate daily for 4+ weeks | Strong |
| Exercise performance | 400-500mg nitrate 2-3 hours before exercise | Strong |
| General cardiovascular health | 300mg dietary nitrate daily | Moderate |
| Antioxidant support | 5-7g beet root powder daily | Moderate |
Upper limit: No established upper limit for dietary nitrate from beet root; doses up to 800mg nitrate studied safely
Timing & Absorption
2-3 hours before exercise for performance benefits; any time for blood pressure support
Can be taken with or without food.
References
- Siervo M, Lara J, Ogbonmwan I, Mathers JC (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition. DOI PubMed
- Dominguez R, Cuenca E, Mate-Munoz JL, et al. (2017). Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes. A systematic review. Nutrients. DOI PubMed
- Bonilla Ocampo DA, Paipilla AF, Marin E, Vargas-Molina S, Petro JL, Perez-Idarraga A (2018). Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review. Biomolecules. DOI PubMed