The short answer: Beetroot is rich in dietary nitrate, which the body turns into nitric oxide. Sports research suggests nitrate may support exercise efficiency and high-intensity performance. Most studies use concentrated beetroot juice, which delivers far more nitrate than a beetroot capsule.
How it works
Nitrate from vegetables like beetroot is converted to nitrite, mainly by bacteria in your mouth, and then to nitric oxide. Nitric oxide plays a part in blood flow, blood pressure and how muscles use energy [1].
What sports research shows
- Beetroot juice taken as a single dose before exercise, or daily for 3 to 15 days, has been reported to improve exercise efficiency, endurance and performance [1].
- Newer studies suggest benefits for power, sprints and stop-start, high-intensity exercise [1].
- Highly trained endurance athletes tend to benefit less, and few studies have included women [1].
How much nitrate studies use
- A typical dose is 6–8 mmol of nitrate (about 350–500 mg), taken 2 to 3 hours before exercise [1].
- Concentrated beetroot juice shots are the usual way to reach this. Homemade juice and beetroot powders may not give a reliable or high enough dose [1].
- More than 10–12 mmol was not more effective [1].
A beetroot capsule is an easy way to add beetroot to your day, but it should not be expected to match the nitrate dose used in performance studies. If performance is your goal, talk with a sports dietitian.
Tips and cautions
- Skip antibacterial mouthwash around the time you take nitrate. It can sharply reduce the conversion to nitrite [1].
- Pink urine or stools after beetroot are harmless and temporary [1].
- Concentrated beetroot can upset the stomach, so try it on a training day first [1].
- Long-term use of nitrate supplements has not been well studied, though nitrate from vegetables is considered unlikely to be harmful [1].
- Never confuse nitrate with nitrite salts, which can be toxic [1].
- If you take blood pressure medicine or nitrate heart medicine, ask your doctor before using concentrated beetroot products.
Naturáis Beetroot: how active people use it
Beetroot
Organic beetroot powder, 1,300 mg per serving, in a vegetarian capsule. Label use: two capsules once a day. 60 capsules. Made in the USA. The nitrate content is not stated on the label.
See Beetroot at Naturáis →*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Only Nature's Finest may earn from purchases made through this link.
Talk with your doctor first. This guide is general education, not personal medical advice. Check with your doctor or pharmacist before starting any supplement, especially if you are pregnant or nursing, take prescription medicine, or have a health condition.