Dietary nitrate (beetroot juice)

Also known as: Beet juice, Nitrate

Nitrate from beetroot is converted to nitric oxide, which may make muscles use oxygen more efficiently.

Common forms: Concentrated beetroot juice shots · Beetroot powder

Draft summary, not yet reviewed by a qualified health professional · Last updated 2026-11-03

Talk to a healthcare professional first

This information is for education only and is not medical advice, diagnosis, or treatment. Supplements can interact with medications and health conditions. Check with your doctor or pharmacist before starting anything, especially if you take medication, are pregnant or breastfeeding, or have a health condition. These statements have not been evaluated by the FDA; supplements are not intended to diagnose, treat, cure, or prevent any disease.

What the evidence says

Endurance & performance

CLimited evidence

An umbrella review found beetroot juice taken 2–3 hours before exercise gives a small performance boost, mainly aerobic endurance in non-athletes; benefits of longer-term use were negligible.

Dose used in studies: 8–16 mmol nitrate (roughly 1–2 concentrated shots), 2–3 hours before exercise
Time to effect: 2–3 hours; also with several days of loading
Most relevant for: Recreationally active people (not elite athletes)

Studies (2)

Effects of Beetroot Juice on Physical Performance in Professional Athletes and Healthy Individuals: An Umbrella Review — Nutrients, 2025 · Systematic review · PMID 40573069
Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review — Nutrients, 2020 · Systematic review · PMID 32560317

Safety

Common side effects

Pink/red urine or stools (harmless)
Stomach upset

Avoid or ask your doctor first if

You have a history of oxalate kidney stones
You take nitrate medications or erectile dysfunction drugs (PDE5 inhibitors)

Pregnancy & breastfeeding

Likely safe at normal dietary doses — confirm with your provider.

Medication interactions

moderateBlood pressure medications: May add to blood-pressure lowering.

This list covers common medication classes only and is not exhaustive.

Buying tips

Look for third-party testing seals (USP Verified, NSF Certified, or Informed Choice) and match the form and dose used in studies.

Where to buy (affiliate)