Endurance
Beetroot Extract (Dietary Nitrate)
Also known as: Beet root juice · Dietary nitrate · Beta vulgaris extract
One of the most robust ergogenics for endurance performance, particularly at moderate intensities. Reduces the oxygen cost of exercise by 3–5%.
Effective Dose
400–500mg nitrate (≈500ml beetroot juice)
per clinical evidence
Evidence Level
Strong
Endurance
Mechanism
Nitrate → nitrite → nitric oxide pathway
primary action
Best For
Endurance performance
Altitude adaptation, Blood pressure
This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.
What Is Beetroot Extract (Dietary Nitrate)?
Beetroot is exceptionally rich in dietary nitrate (NO₃⁻), which is converted by oral bacteria to nitrite and then to nitric oxide in the circulation, particularly under hypoxic conditions. This increases NO bioavailability via an oxygen-independent pathway — complementary to the l-arginine/eNOS pathway exploited by citrulline.
How It Works: The Science
Salivary bacteria (Veillonella and Actinomyces species) reduce NO₃⁻ to NO₂⁻ on the tongue. NO₂⁻ enters circulation and is converted to NO in tissues, particularly under hypoxia. NO enhances mitochondrial efficiency (reduces oxygen cost of phosphorylation), improves muscle blood flow, and enhances calcium sensitivity of contractile proteins.
Primary Mechanism
Nitrate → nitrite → nitric oxide pathway
Evidence-Based Benefits
Dosage Guide
Effective Dose
400–500mg nitrate (≈500ml beetroot juice)
400–500mg inorganic nitrate (≈500ml commercially sold beetroot juice or ~2–3 shots of concentrated beet shots) 2–3 hours before exercise. Do not use antibacterial mouthwash before exercise — it kills the oral bacteria that convert nitrate to nitrite. Standardised extract (powder) offers convenience but nitrate content must be verified.
Safety Profile & Side Effects
Safe in healthy individuals. Causes red/pink urine and stools (beeturia) — harmless. High nitrate intake may theoretically be concern in those with glucose-6-phosphate dehydrogenase (G6PD) deficiency. Lowers blood pressure — caution with antihypertensives.
Who Should (and Shouldn't) Take It
Endurance athletes across all sports, those at altitude, masters athletes. Most benefit occurs at moderate intensities (~70–85% VO₂max). Less benefit at maximal sprint intensities where NO-independent energy pathways dominate.
Frequently Asked Questions
Related Ingredients
Medical Disclaimer
Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →