Skip to main content
SupplementScience
Beetroot / Dietary Nitrate supplement
Sports Nutrition / Vasodilator

Beetroot / Dietary Nitrate: Benefits, Dosage, Forms & Research

Sports Nutrition / Vasodilator

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

TL;DR — Quick Answer

Beetroot juice providing 6-8 mmol (400-500 mg) dietary nitrate taken 2-3 hours before exercise reduces oxygen cost of submaximal exercise by 3-5% and improves time trial performance by 1-3% (Jones, 2014). Effects are strongest in recreational athletes and high-altitude or hypoxic conditions.

Key Facts

What it is
A rich dietary source of inorganic nitrate, converted to nitric oxide via the nitrate-nitrite-NO pathway
Primary benefits
  • Reduces oxygen cost of submaximal exercise
  • Improves endurance and time trial performance
  • Lowers blood pressure acutely and chronically
  • Enhances muscle contractile efficiency
Typical dosage
6-8 mmol nitrate (about 500 mL beetroot juice or concentrated shot)
Evidence level
Strong
Safety profile
Generally Safe

What the Research Says

Beetroot juice is one of the most thoroughly studied ergogenic aids in endurance sports. The nitrate-nitrite-NO pathway provides an oxygen-independent route to nitric oxide production that complements the classical L-arginine pathway. Research consistently shows beetroot reduces the O2 cost of exercise and improves endurance performance by 1-3%. Notably, effects are more pronounced in recreational athletes than elite athletes, possibly because elite athletes already have optimized NO production. The blood pressure benefits add a significant health dimension beyond athletic performance.

Benefits of Beetroot / Dietary Nitrate

  • Endurance performance — a meta-analysis (McMahon et al., 2017) of 76 studies found dietary nitrate supplementation significantly improved time to exhaustion and time trial performance, particularly in recreationally active individuals
  • Oxygen efficiency — Bailey et al. (2009) demonstrated beetroot juice reduced oxygen cost of moderate-intensity exercise by 5% and extended time to exhaustion by 16%, effectively improving exercise economy
  • Blood pressure — Siervo et al. (2013) meta-analysis found inorganic nitrate and beetroot juice reduced systolic blood pressure by 3-10 mmHg, comparable to some antihypertensive drugs
  • High-altitude and hypoxic performance — the nitrate-nitrite-NO pathway becomes more active under hypoxic conditions, making beetroot particularly effective at altitude
Did you know?

Beetroot juice is one of the most thoroughly studied ergogenic aids in endurance sports.

Forms of Beetroot / Dietary Nitrate

FormBioavailabilityBest For
Concentrated Beetroot Juice Shot (e.g., Beet It)HighMost researched format — standardized 6.4 mmol nitrate per 70 mL shot; convenient pre-workout
Beetroot Juice (500 mL)HighWhole-food option — requires larger volume; nitrate content varies by batch
Beetroot PowderModerateConvenient for mixing; nitrate content varies widely between brands — look for standardized products

Dosage Recommendations

General recommendation: 6-8 mmol nitrate (equivalent to one concentrated 70 mL beetroot shot or ~500 mL juice) taken 2-3 hours before exercise

Timing: Peak plasma nitrite occurs 2-3 hours after ingestion; time accordingly before training or competition

Dosage by Condition

ConditionRecommended DoseEvidence
Endurance performance6-8 mmol nitrate, 2-3 hours pre-exerciseStrong
Blood pressure reduction250-500 mL beetroot juice dailyStrong
Sprint/high-intensity performance6-12 mmol nitrateModerate

Upper limit: 12 mmol nitrate per day; higher doses offer diminishing returns and may cause GI issues

Side Effects and Safety

Safety profile: Generally Safe

Potential Side Effects

  • Beeturia (red/pink discoloration of urine) — harmless and very common
  • Red discoloration of stools — harmless
  • Mild GI discomfort, especially with concentrated shots on empty stomach
  • Temporary drop in blood pressure — use caution if already hypotensive

Drug & Supplement Interactions

  • Antihypertensive medications — additive blood pressure lowering effect
  • PDE5 inhibitors — may potentiate hypotension through enhanced NO pathway
  • Antibacterial mouthwash — kills oral bacteria needed for nitrate-to-nitrite conversion; avoid mouthwash 2-3 hours before and after beetroot ingestion
Check Beetroot / Dietary Nitrate interactions with other supplements →
BenefitsDosage GuideSide EffectsTypes & FormsResearchFAQ

Related Conditions

Blood Pressure

Related Supplements

Nitric OxideCitrulline MalateElectrolytes

Frequently Asked Questions

Does beetroot juice work for elite athletes?

The evidence is mixed for elite athletes. Most positive studies involve recreational or moderately trained individuals. Elite athletes may already have maximized their NO production pathways, reducing the marginal benefit. However, some studies show benefits even in trained athletes, particularly in hypoxic conditions or at altitude. A 1-2% improvement may still be meaningful in elite competition.

Why should I avoid mouthwash when taking beetroot?

The nitrate-nitrite-NO pathway critically depends on oral bacteria to convert nitrate to nitrite. Antibacterial mouthwash kills these bacteria, blocking the first step of the conversion pathway and significantly reducing the performance and blood pressure benefits. Avoid mouthwash for at least 2-3 hours around beetroot ingestion.

How quickly does beetroot juice lower blood pressure?

Acute blood pressure reduction occurs within 2-3 hours of ingestion, peaking at 3-6 hours. Chronic daily supplementation over 2-4 weeks produces sustained reductions of 3-10 mmHg systolic. The meta-analysis by Siervo et al. (2013) found these effects comparable to first-line antihypertensives in magnitude.

References

  1. (). The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults: a systematic review and meta-analysis. Sports Medicine. DOI
  2. (). Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology. DOI
  3. (). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition. DOI