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
Evidence:Strong
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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
Endurance performance
6-8 mmol nitrate, 2-3 hours pre-exerciseStrong
Blood pressure reduction
250-500 mL beetroot juice dailyStrong
Sprint/high-intensity performance
6-12 mmol nitrateModerate
| 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
- Meta-analysisMcMahon 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
- RCTBailey 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
- 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