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Beet Root Dosage Guide

Evidence:Strong
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

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

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

Blood pressure
300-500mg dietary nitrate daily for 4+ weeksStrong
Exercise performance
400-500mg nitrate 2-3 hours before exerciseStrong
General cardiovascular health
300mg dietary nitrate dailyModerate
Antioxidant support
5-7g beet root powder dailyModerate

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.

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References

  1. Meta-analysisSiervo 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
  2. ReviewDominguez 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
  3. ReviewBonilla 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
  4. RCTNederveen JP, Mastrolonardo AJ, Xhuti D, Di Carlo A, et al. (2023). Novel Multi-Ingredient Supplement Facilitates Weight Loss and Improves Body Composition in Overweight and Obese Individuals: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.. Nutrients. DOI PubMed
  5. RCTMumford PW, Kephart WC, Romero MA, Haun CT, et al. (2018). Effect of 1-week betalain-rich beetroot concentrate supplementation on cycling performance and select physiological parameters.. European journal of applied physiology. DOI PubMed
  6. RCTBailey SJ, Fulford J, Vanhatalo A, Winyard PG, et al. (2010). Dietary nitrate supplementation enhances muscle contractile efficiency during knee-extensor exercise in humans.. Journal of applied physiology (Bethesda, Md. : 1985). DOI PubMed
  7. Frape DL, Jones AM (1995). Chronic and postprandial responses of plasma insulin, glucose and lipids in volunteers given dietary fibre supplements.. The British journal of nutrition. DOI PubMed