Performance
Beetroot / Nitrates
Also known as: Beet juice, Beet powder, Dietary nitrate
Dietary nitrates converted to nitric oxide for improved endurance and blood flow. Can enhance exercise efficiency.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Primary uses
- Endurance
- Blood flow
- Exercise efficiency
- Blood pressure
How it works
- Nitrate → nitrite → nitric oxide
- Improves oxygen efficiency
- Vasodilation
Dosage
- Typical range
- 300-600 mg nitrate (or ~500ml beet juice)
- Timing
- 2-3 hours before exercise
- With food
- Optional
- Duration
- Safe long-term
- Special populations
- Endurance athletes
Forms
- Juice concentrate
- Powder
- Whole beets
Safety
Common side effects
- Red urine/stool (harmless)
- GI upset
Contraindications
- None
Products containing Beetroot / Nitrates
Top-scoring supplements in our catalog that list Beetroot / Nitrates on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
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Evidence notes
Well-studied for endurance
Grade A: Multiple well-designed human trials support the main claims.
Related in Performance
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Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.