Nitrates (beetroot juice) B
Moderately improves endurance; the response varies considerably between individuals
Citable fact
«Nitrates (beetroot juice)» — evidence level B. Dosage: 6-13 mmol of nitrate per day (about 400-800 mg) 2-3 hours before exercise or as a course of 3-7 days. The form is beetroot juice or a nitrate salt. Source: PMID 42445795, permanent link to the source in the list below.
How it works
Nitrate is reduced in the mouth and in tissues to nitric oxide, which increases mitochondrial efficiency and reduces the oxygen cost of exercise at the same power output.
Dosage and intake
6-13 mmol of nitrate per day (about 400-800 mg) 2-3 hours before exercise or as a course of 3-7 days. The form is beetroot juice or a nitrate salt.
2-3 hours before exercise. Chronic loading for several days gives an effect no worse than a single dose.
Forms
Beetroot juice and sodium nitrate have been studied. Data on chewing gums and "nitrate" bars are limited, and antibacterial mouthwash may reduce the effect.
What is confirmed
- Meta-analysis: a small but statistically significant improvement in aerobic performance, on average 2-3%
- Reduced oxygen cost of submaximal exercise (higher efficiency)
- A possible increase in time to exhaustion during exercise at 60-70% of maximal oxygen consumption
- An effect on anaerobic performance and strength has not been confirmed
Adverse effects and limitations
- The response varies greatly: in some people there is practically no effect
- Red-pink urine and stool, staining of the tongue
- Headache, bloating and lowered blood pressure in sensitive people are possible
- Concentrated nitrate salts are easy to overdose compared with juice
Interactions
- Vasodilating drugs, including nitrates and PDE-5 inhibitors, may cause marked hypotension
- Antibacterial mouthwashes and antiseptics suppress the bacteria needed to reduce nitrate and weaken the effect
Who must not use it
- Under 18 years: There are few data; routine use is not recommended.
- Pregnancy and lactation: Not recommended: high nitrate doses in pregnancy have not been studied.
- hypotension
- taking nitrates or PDE-5 inhibitors
- exacerbation of GI disease
Sources
- Effectiveness of beetroot juice on aerobic and anaerobic exercise performance: systematic review and meta-analysis · Cai C, Huang P, Cheng X · Frontiers in nutrition, 2026 · PMID 42445795
- Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations · Vitale K, Getzin A · Nutrients, 2019 · PMID 31181616
- The Top 5 Can't-Miss Sport Supplements · Antonio J, Pereira F, Curtis J · Nutrients, 2024 · PMID 39408214
See also
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