Performance
Beetroot / Nitrate
Also known as: Beetroot extract, Dietary nitrate
A
Evidence
Dietary nitrates convert to nitric oxide. Improves oxygen efficiency.
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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.
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Evidence notes
Strong evidence for endurance performance
Grade A: Multiple well-designed human trials support the main claims.
Related in Performance
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