Beetroot (Dietary Nitrate)
- Effective dose
- 370–740 mg
- Evidence
- 4/5· Strong
Last updated June 1, 2026
What it is
Beetroot is a concentrated dietary source of inorganic nitrate, which the body converts through nitrite into nitric oxide. This pathway improves blood flow and reduces the oxygen cost of exercise, supporting endurance and muscular efficiency.
Benefits
An acute dose of at least 6 mmol (about 370 mg) of nitrate, taken 2-3 hours before exercise, can improve time-to-exhaustion and muscular endurance, with effects most pronounced in non-athletes. There is little added benefit beyond roughly 12 mmol (740 mg).
When to take it
Take 2-3 hours before exercise for acute use; chronic daily intake over 3 or more days may enhance the effect.
Side effects
Generally safe; may cause harmless red discoloration of urine or stool and occasional mild gastrointestinal upset.
Sources
Products containing Beetroot (Dietary Nitrate)
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