Beetroot Juice / Dietary Nitrate
Dietary nitrate is converted to nitric oxide, reducing O2 cost of exercise; strongest evidence for sub-elite endurance athletes.
enduranceperformancecardio
Evidence last reviewed: 04 Apr 2026
Supplement note
Private note on this supplement
Save how you reacted, what dose worked, what to watch for, or anything you want to remember later in your Notes tab.
Sign in to keep a private note on Beetroot Juice / Dietary Nitrate.
Biomarkers studied
Outcomes directly measured across the evidence records below
Cardiovascular
VO₂ Max
Performance
Aerobic Capacity
Evidence
2 records
Exercise performance (constant-load & time-trial)
Healthy, recreationally active adults; sub-elite more than elite • Systematic review & meta-analysis
PUBMEDModerate
Significant improvement in exercise performance (d = 0.17, 95% CI 0.12–0.23; p<0.001) across 80 studies; greatest benefit in constant-power tests & sub-elite populations.
Dose: 400 mgDuration: Acute to chronic (≥3 days)
Optimal acute dose: 5–15 mmol NO3−, ≥2–3 h pre-exercise.
Ergogenic effects of nitrate across sport types & populations
Athletes and active adults (80 studies) • Systematic review & meta-analysis
PUBMEDModerate
Consistent ergogenic effect across aerobic performance measures; effects moderated by fitness level, inspired O2 fraction, & biological sex.
Dose: 400 mgDuration: Acute to chronic
Elite athletes show smaller or no effect; benefit most reliable in recreationally trained individuals.
Forms
Concentrated beetroot juice shot
~5–8 mmol nitrate per 70 mL shot; most studied format.
Beetroot powder
Nitrate content variable; check label.
Stacks containing Beetroot Juice / Dietary Nitrate
Public community stacks that include this ingredient.
endurancestrength
Endurance Nitric Oxide Base
by@athlete
Targets blood flow & exercise efficiency.
Beetroot Juice (Nitrate)
500mg
L-Citrulline Malate
8000mg
New