Beetroot / dietary nitrate
Nitrate-rich concentrate that supports nitric oxide, blood flow and endurance performance.
We recommend this on the evidence alone — we have no retailer partnership for it. Buy it wherever you like, and stick to the dose and form above.
What the evidence says
Meta-analyses of exercise trials show small but repeatable gains in endurance performance, plus modest reductions in resting blood pressure in adults with elevated readings.
How it works
Beetroot contains high concentrations of inorganic nitrate, which the body converts into nitrite and subsequently nitric oxide. Nitric oxide acts as a signaling molecule that promotes vasodilation, which involves the widening of blood vessels to enhance blood flow and oxygen delivery to tissues.
What you may get out of it
Improved Muscular Efficiency
Dietary nitrates may reduce the oxygen cost of submaximal exercise, allowing the body to perform more work for the same amount of energy expenditure.
Endurance Performance
Evidence suggests that increased nitric oxide availability can extend the time to exhaustion during aerobic activities such as running or cycling.
Blood Pressure Support
The vasodilatory effects of nitrate-rich foods are associated with modest reductions in resting blood pressure, particularly in individuals with elevated baseline readings.
What the research consistently shows
Cardiovascular Outcomes
Systematic reviews of randomized controlled trials consistently indicate that dietary nitrate supplementation leads to a reliable reduction in systolic and diastolic blood pressure. These effects are generally more pronounced in individuals with higher initial blood pressure and those not taking antihypertensive medications.
Exercise Performance
Meta-analyses of exercise science literature suggest that beetroot juice provides a small but statistically significant improvement in endurance. The benefit is most observable in recreational athletes or those performing steady-state aerobic tasks, while elite athletes may experience less dramatic changes due to higher baseline efficiency.
How to take it
For optimal results, consume dietary nitrate approximately two to three hours before physical activity, as this aligns with the peak concentration of nitrite in the blood. It is commonly taken as a concentrated juice shot or powder. Users should avoid using antibacterial mouthwash or gum immediately after consumption, as oral bacteria are necessary to convert nitrate into its active form.
Realistic expectations
Acute benefits for exercise performance can often be felt within hours of a single dose. For blood pressure management, consistent daily intake over two to four weeks is usually required to see measurable changes. Results tend to be most significant for those with lower fitness levels or those who do not regularly consume nitrate-rich vegetables.
What it doesn't do
Beetroot is not a substitute for prescribed blood pressure medication and may not provide a significant performance boost for high-intensity, short-duration sprinting. It may cause harmless temporary changes in the color of urine or stools. Individuals currently taking medications for blood pressure or erectile dysfunction should consult a professional due to potential additive effects on vessel dilation.
This information is for educational purposes only and does not constitute medical advice or a recommendation for treatment. Synthesized by AI from established research on this category, with no fabricated citations or statistics.
⚠ Safety
Talk to your doctor or pharmacist before starting if you take any of the following:
- bp meds
⚕ This is general wellness information, not medical advice. It does not replace consultation with a healthcare professional. If you take prescription medication, are pregnant, or have a medical condition, talk to your doctor before starting new supplements.