Beet nitrate
Inorganic nitrate (mostly delivered by beetroot juice) is converted by oral bacteria to nitrite and then to nitric oxide (NO), which dilates blood vessels and improves muscle efficiency. Two well-replicated benefits: ~3–5 mmHg reduction in systolic BP (Siervo 2013, Bahadoran 2017 meta-analyses) and ~5% reduction in oxygen cost of submaximal exercise (Cermak 2012 review). Effective dose: 6–8 mmol nitrate (~1 cup beet juice or ~400 mg nitrate) 2–3 hours before exercise; daily for BP.
Quick decision guide
May help most
Endurance athletes (recreational > elite) looking for an evidence-based ergogenic aid; adults with mild hypertension exploring a food-based BP-lowering option alongside diet and exercise.
Common dosing range
6–8 mmol nitrate per day (~400–500 mg) — equivalent to one 70 mL concentrated beetroot juice shot (e.g., Beet It Sport) OR ~1 cup beet juice OR ~250 g cooked beets. Take 2–3 hours pre-exercise for ergogenic use; once daily for BP.
When to expect effects
Acute: peak plasma nitrite at 2.5 hours; BP effect within 2.5 hours, lasting up to 24 hours. Chronic: BP effects sustained with daily use over 14+ days.
Watch out for
Do NOT use antibacterial mouthwash on the day you load nitrate — it kills the oral bacteria needed to reduce nitrate to nitrite, abolishing the effect (Webb 2008). Beeturia (harmless red urine/stool) is common. People on PDE5 inhibitors (sildenafil) or other vasodilators should consult their clinician.
Evidence snapshot
What is it
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
Blood pressure reduction Strong Evidence | ≈4 mmHg systolic and ≈1.3 mmHg diastolic reduction (pooled meta-analyses) | Adults with elevated or stage-1 hypertension looking for a food-based add-on; healthy adults wanting modest BP optimization | Acute effect within 2.5 hours; sustained with daily use |
Endurance exercise economy and performance Good Evidence | ≈5% reduction in oxygen cost of submaximal exercise; small but consistent time-trial improvements in recreational athletes | Recreational to moderately-trained endurance athletes (running, cycling, rowing, triathlon) | Acute effect at 2–3 hours post-dose; cumulative benefit with 3–6 days of loading |
COPD, peripheral artery disease, cognition (emerging) Limited Evidence | Small improvements in functional capacity in COPD and PAD; cognition results mixed | Adults with mild COPD or PAD interested in adjunctive nitrate alongside standard therapy | Weeks of consistent use |
Blood pressure reduction
- Effect
- ≈4 mmHg systolic and ≈1.3 mmHg diastolic reduction (pooled meta-analyses)
- Best fit
- Adults with elevated or stage-1 hypertension looking for a food-based add-on; healthy adults wanting modest BP optimization
- Time
- Acute effect within 2.5 hours; sustained with daily use
Endurance exercise economy and performance
- Effect
- ≈5% reduction in oxygen cost of submaximal exercise; small but consistent time-trial improvements in recreational athletes
- Best fit
- Recreational to moderately-trained endurance athletes (running, cycling, rowing, triathlon)
- Time
- Acute effect at 2–3 hours post-dose; cumulative benefit with 3–6 days of loading
COPD, peripheral artery disease, cognition (emerging)
- Effect
- Small improvements in functional capacity in COPD and PAD; cognition results mixed
- Best fit
- Adults with mild COPD or PAD interested in adjunctive nitrate alongside standard therapy
- Time
- Weeks of consistent use
Evidence for 3 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
Blood pressure reduction
Supplement benefitBahadoran 2017 meta-analysis (43 RCTs) and Siervo 2013 meta-analysis (16 RCTs) both showed consistent ~3–5 mmHg systolic and ~1–2 mmHg diastolic reductions from beetroot juice / inorganic nitrate. Effect appears within 2.5 hours of dosing and persists 24 hours; sustained with chronic dosing. Larger effect in pre-hypertensive and hypertensive subjects than in normotensive. The Webb 2008 antibacterial-mouthwash experiment confirmed the nitrate→nitrite→NO pathway requires oral commensal bacteria.
Bottom line: Real, replicated BP-lowering effect of meaningful size. Not a substitute for prescribed antihypertensives but a valid add-on alongside diet and exercise.
Endurance exercise economy and performance
Supplement benefitCermak 2012 review and Wylie 2013 dose-response RCT show ~5% reduction in oxygen cost of submaximal exercise and improved time-to-exhaustion and time-trial performance after 6–8 mmol nitrate, taken 2–3 hours before activity. Effect is smaller in elite athletes (whose mitochondrial efficiency is already optimized) than in recreational ones. Dose-response plateaus around 8 mmol — more is not better.
Bottom line: Solid ergogenic evidence for endurance work. Take a 70 mL beet juice shot 2–3 hours before exercise — not at the start line.
COPD, peripheral artery disease, cognition (emerging)
Supplement benefitSmall RCTs in COPD and peripheral artery disease suggest dietary nitrate improves walking distance and 6-minute walk test results, plausibly via the same vasodilatory mechanism. Cognitive trials are mixed — some show acute improvements in cerebral blood flow and reaction time in older adults, others null. Effect sizes small and trials short.
Bottom line: Promising secondary applications but evidence is preliminary. Don't substitute for COPD or PAD standard of care.
How it works
How to take it
What to track
Bottom line: One 70 mL beetroot juice shot 2–3 hours before exercise (or daily for BP). Effect is real but moderate. Don't use mouthwash that day.
5 commercial forms
Compare the main delivery options and what they’re best suited for.
Concentrated beetroot juice shot (e.g., Beet It Sport, 70 mL)
Best evidenceStandardized to ~400 mg nitrate (~6.4 mmol) per 70 mL shot — the form used in most ergogenic and BP trials. Convenient, refrigerated, predictable dose.
Highest predictability; most clinical-trial use.
Regular beet juice (1 cup / 250 mL)
Whole food optionRoughly 300–400 mg nitrate per cup depending on beet variety and processing. Less concentrated than shots; same active ingredient. May contain added apple or carrot juice — read the label.
Comparable nitrate delivery per dose; variable due to dilution.
Whole cooked beets (~250 g)
Most nutritionRoasted, steamed, or pickled beets deliver nitrate plus the full nutrient profile (fiber, folate, potassium, betalains). Slower nitrate release; consider for BP indication rather than acute pre-exercise loading.
Whole-food matrix; slower nitrate kinetics but additional nutrients.
Beet powder / capsules
Variable potencyDried beet powder in capsules or scoopable powder. Nitrate content varies — check the label. Convenient but often lower nitrate per serving than juice shots.
Drying preserves nitrate but doses are often inadequate.
Arugula / spinach / lettuce salads
Same active ingredientArugula has ~480 mg nitrate per 100 g — comparable to beets. Spinach ~200–300 mg/100 g. Large mixed-greens salads contribute similar daily nitrate to a small beet juice shot, with added fiber and vitamins.
Comparable bioavailability per mg nitrate; food-matrix benefits.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Serious risks
ADDITIVE HYPOTENSION with PDE5 inhibitors (sildenafil/Viagra, tadalafil/Cialis, vardenafil): NO and PDE5 inhibitors share the cGMP vasodilation pathway. Combination can cause severe hypotension. Avoid concurrent use.
Antibacterial mouthwash on dose day ABOLISHES the effect by killing the oral commensal bacteria needed for nitrate → nitrite reduction. Webb 2008 demonstrated this experimentally. If you use chlorhexidine therapeutically, expect no benefit from beet nitrate that day.
JECFA Acceptable Daily Intake for nitrate (regulated as a food additive) is 3.7 mg/kg/day (~260 mg for a 70 kg adult) — single beet shots exceed this. However, JECFA explicitly notes the ADI does NOT apply to nitrate from vegetables, where benefits outweigh theoretical concerns. The historical 'nitrate causes cancer' concern derived from cured-meat nitrites in the presence of secondary amines, not from vegetable nitrate.
Beet juice contains oxalates — people with calcium-oxalate kidney stones should limit large daily quantities. Hydrate well.
Methemoglobinemia is a theoretical concern with very high nitrate doses, particularly in infants (whose gut flora more efficiently reduce nitrate to nitrite). Adults are at extremely low risk from dietary nitrate; infants under 6 months should not be given beetroot juice.
Who should avoid it
- Anyone taking sildenafil, tadalafil, vardenafil, or other PDE5 inhibitors — additive severe hypotension risk.
- Infants under 6 months — risk of methemoglobinemia from nitrate-nitrite conversion in immature gut.
- People with calcium-oxalate kidney stones — beet juice is high in oxalate. Limit large daily quantities.
- People already on multiple antihypertensives near orthostatic threshold — additive BP lowering can cause dizziness. Coordinate with prescribing clinician.
Pregnancy & breastfeeding
Beetroot as a food is safe in pregnancy and is a good source of folate (~27% DV per 100 g). Concentrated beetroot juice shots have not been specifically studied in pregnancy — moderate dietary intake of beets, arugula, and spinach is reasonable; high-dose concentrated supplementation is not necessary or studied.
Bottom line: Safe in normal dietary amounts. The two real cautions are PDE5 inhibitors (don't combine) and antibacterial mouthwash (abolishes the effect). Beeturia is harmless.
Interactions
NO pathway + PDE5 inhibition both increase cGMP-mediated vasodilation. Combination can cause severe hypotension, dizziness, or fainting. Avoid concurrent use.
Prescription nitrates already saturate the NO pathway; dietary nitrate adds minimal additional vasodilation but theoretically compounds tolerance issues. Coordinate with cardiologist.
Kills the oral commensal bacteria that reduce dietary nitrate to nitrite — ABOLISHES the BP and ergogenic effects. Avoid on dosing days.
Additive BP-lowering effect — usually beneficial, but watch for orthostatic dizziness, especially in older adults near orthostatic threshold. Monitor BP and coordinate with prescriber.
Food sources
| Food | Amount | %DV |
|---|---|---|
| Arugula (rocket), raw — nitrate | 100 g (~480 mg) | — |
| Beetroot, raw — nitrate | 100 g (~250 mg, varies) | — |
| Beetroot, cooked — nitrate | 100 g (~110 mg, some loss in cooking water) | — |
| Beet juice, concentrated shot (Beet It Sport) | 70 mL (~400 mg nitrate) | — |
| Spinach, raw — nitrate | 100 g (~200–700 mg, varies widely) | — |
| Lettuce (butterhead) — nitrate | 100 g (~200–250 mg) | — |
| Celery — nitrate | 100 g (~250–500 mg) | — |
| Radishes — nitrate | 100 g (~190 mg) | — |
Arugula (rocket), raw — nitrate
- Amount
- 100 g (~480 mg)
- %DV
- —
Beetroot, raw — nitrate
- Amount
- 100 g (~250 mg, varies)
- %DV
- —
Beetroot, cooked — nitrate
- Amount
- 100 g (~110 mg, some loss in cooking water)
- %DV
- —
Beet juice, concentrated shot (Beet It Sport)
- Amount
- 70 mL (~400 mg nitrate)
- %DV
- —
Spinach, raw — nitrate
- Amount
- 100 g (~200–700 mg, varies widely)
- %DV
- —
Lettuce (butterhead) — nitrate
- Amount
- 100 g (~200–250 mg)
- %DV
- —
Celery — nitrate
- Amount
- 100 g (~250–500 mg)
- %DV
- —
Radishes — nitrate
- Amount
- 100 g (~190 mg)
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
Will beet nitrate lower my blood pressure?⌄
Yes, modestly. Daily intake of 5-10 mmol nitrate has been shown to reduce systolic BP by several mmHg.
Why does my urine turn pink?⌄
Beeturia (pink urine) is a harmless effect of betalain pigments in beetroot.
References by claim
Endurance exercise economy and performance
Blood pressure reduction
Safety
Other references
Beetroot juice on Wikidata — Wikidata link
Track Beet nitrate with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: 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.