Beetroot (Dietary Nitrate)
Commonly used for
Heart HealthAthletic PerformanceStamina
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What is it? / Overview
Dietary nitrates increase nitric oxide production improving blood flow and reducing the oxygen cost of exercise. Benefits are greatest during endurance activities.
How is it used? / Administration
Form: Beetroot juice or standardized nitrate concentrate
Typical dose studied: 300–600 mg nitrate (typically 400–800 mL beetroot juice equivalent)
Timing: 2–3 hours before endurance exercise
Avoid antibacterial mouthwash around supplementation — it reduces nitrate conversion.
How well does it work? / Evidence
✓ Well-established
Who should avoid it?
Avoid with: Kidney stones / Nephrolithiasis
Interacts with: Blood pressure medications — monitor
Already taking it? Use consistently before key sessions if beneficial.
Research & references
Jones AM. Dietary Nitrate and Exercise Performance. Senefeld JW et al. Meta-analysis on beetroot. IOC Consensus on Sports Supplements.
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