General Dosage
6-8 mmol nitrate (equivalent to one concentrated 70 mL beetroot shot or ~500 mL juice) taken 2-3 hours before exercise
Maximum dose: 12 mmol nitrate per day; higher doses offer diminishing returns and may cause GI issues
Beetroot / Dietary Nitrate Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
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
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Endurance performance | 6-8 mmol nitrate, 2-3 hours pre-exercise | Strong |
| Blood pressure reduction | 250-500 mL beetroot juice daily | Strong |
| Sprint/high-intensity performance | 6-12 mmol nitrate | Moderate |
Upper limit: 12 mmol nitrate per day; higher doses offer diminishing returns and may cause GI issues
Timing & Absorption
Peak plasma nitrite occurs 2-3 hours after ingestion; time accordingly before training or competition
Can be taken with or without food.
References
- McMahon NF, Leveritt MD, Pavey TG (2017). The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults: a systematic review and meta-analysis. Sports Medicine. DOI PubMed
- Bailey SJ, Winyard P, Vanhatalo A, et al. (2009). 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 PubMed
- 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