Amaranthus tricolor

Botanical

What is it

Amaranthus tricolor (red spinach, joseph's coat) is a leafy plant cultivated as a vegetable and used in supplements as a natural source of nitrates and bioactive pigments.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Exercise performance / endurance

Good Evidence

Small RCTs of standardized red spinach extracts (such as Oxystorm) suggest improvements in time to exhaustion, blood flow, and perceived exertion during exercise.

How it works

Red spinach leaves are concentrated in inorganic nitrate, which the body converts to nitrite and then nitric oxide, supporting vasodilation and blood flow. They also contain betalain pigments and antioxidants. This is the basis for marketing as a pre-workout nitric oxide booster. Several small clinical trials of standardized red spinach extracts have shown improvements in exercise performance and blood flow markers, similar to dietary beetroot but with possibly higher nitrate per gram.

Dosage

Studies using standardized red spinach extracts typically use 1-2 g per dose, providing roughly 100-200 mg of nitrate. Pre-workout dosing is most common.

When and how to take it

WHEN: 30-60 minutes before exercise for performance applications. HOW: Mix powder in water or take capsules with water; effects on blood flow are temporary (a few hours).

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Standardized red spinach extract (Oxystorm)

Most-studied branded extract for performance applications.

Concentrated nitrate content; 9-10% nitrate by weight.

Whole leaf powder

Less concentrated; closer to whole-food intake.

Variable nitrate content depending on growing conditions.

Safety

Generally well tolerated. Nitrate-containing products can lower blood pressure (usually beneficial but caution with hypotension or specific medications). May cause GI upset at high doses.

Who should be cautious

Caution with low blood pressure, antihypertensive medications, and erectile dysfunction drugs. Discuss with a clinician if you have kidney disease (nitrate metabolism).

Interactions

Additive blood pressure lowering with antihypertensives and PDE5 inhibitors (sildenafil). Possible interaction with nitrates (nitroglycerin); use only under medical guidance.

Food sources

Amaranth leaves (cooked)

Amount
1 cup
%DV
—

Frequently asked questions

Is red spinach better than beetroot for nitric oxide?⌄

Red spinach extracts deliver more nitrate per gram than dried beetroot, which can mean smaller doses. Whether one outperforms the other for exercise is not clearly established.

References

Amaranthus tricolor on Wikidata — Wikidata link

Amaranthus tricolor on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Amaranthus tricolor (PubMed search) — PubMed link

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.