Performance

Beetroot / Nitrate

Also known as: Beetroot extract, Dietary nitrate

Evidence

Dietary nitrates convert to nitric oxide. Improves oxygen efficiency.

Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.

Find the best Beetroot / Nitrate supplements — free

See Beetroot / Nitrate products scored on dose & form, then track your intake in the app.

Open app →

Primary uses

Endurance
Oxygen efficiency
Blood flow

How it works

Converts to nitric oxide via bacteria
Improves mitochondrial efficiency
Reduces oxygen cost of exercise

Dosage

Typical range: 300-600mg nitrate or 500ml beetroot juice
Timing: 2-3 hours before exercise
With food: Either
Duration: Acute effects, daily dosing builds effect
Special populations: Endurance athletes

Forms

Beetroot juice
Powder
Capsule

Safety

Common side effects

Red urine/stool (harmless)
GI upset

Contraindications

None known

Products containing Beetroot / Nitrate

Top-scoring supplements in our catalog that list Beetroot / Nitrate on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.

MegaFood

Blood Builder

See all products →

Evidence notes

Strong evidence for endurance performance

Grade A: Multiple well-designed human trials support the main claims.

Related in Performance

Check a full stack

Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.

Open the checker

Where does Beetroot / Nitrate fit in your stack?

Answer two questions and get a stack graded on research — every ingredient scored on the evidence behind it, not the marketing.

Build my stack

2 questions · free · no account needed to start

Also on iPhone — get the free app

📬 Get new guides in your inbox

Evidence-based supplement guides, no spam

We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.

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.