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

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Who should avoid this

•those with low blood pressure
•individuals on blood-thinning medications
•people with nitrate sensitivities

Your fit analysis

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Evidence

2 records

2 recordsBest grade:Moderate

Biomarkers

VO₂ MaxAerobic Capacity

The evidence supports a moderate improvement in exercise performance, particularly for sub-elite athletes, with consistent results across various studies. However, the effects may vary based on individual fitness levels and exercise types.

Exercise performance (constant-load & time-trial)

Healthy, recreationally active adults; sub-elite more than elite · Systematic review & meta-analysis

Moderate

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)

Citation: Hoon MW et al. Int J Sport Nutr Exerc Metab. 2013;23(5):522–532.

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

Moderate

Consistent ergogenic effect across aerobic performance measures; effects moderated by fitness level, inspired O2 fraction, & biological sex.

Dose: 400 mgDuration: Acute to chronic

Citation: Senefeld JW et al. Med Sci Sports Exerc. 2020;52(10):2250–2261.

Elite athletes show smaller or no effect; benefit most reliable in recreationally trained individuals.

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