Beetroot (Nitrate)
Naturally rich in dietary nitrate, which the body converts to nitric oxide — boosting endurance and lowering blood pressure within hours.
Strong for endurance performance (especially in untrained / moderately trained), BP reduction (~5 mmHg systolic), cognitive function in older adults. Effects: hours acute, sustained over weeks.
Beetroot is the richest common food source of dietary nitrate (~250 mg per 250 mL of juice). Oral bacteria reduce nitrate to nitrite; the stomach converts it further to nitric oxide, the signalling molecule that relaxes blood vessels and improves oxygen efficiency in working muscle. Multiple RCTs show meaningful endurance improvements (~2–3% time-trial gains) and 4–10 mmHg systolic BP reduction. Effects start within 2–3 hours. Don't use antibacterial mouthwash — it kills the bacteria that activate the nitrate.
- Form
- Beetroot juice concentrate (Beet It, James White) or standardised beetroot powder. Look for nitrate content per serving (target ~400 mg / 6.4 mmol nitrate).
- Dose
- 300–600 mg dietary nitrate per dose. Beet It 'shot' = 70 mL with ~400 mg nitrate.
- Timing
- 2–3 hours before exercise for performance. Anytime for BP support.
- Schedule
- Daily for BP. Pre-event for endurance.
- Side effects
- Beeturia (red urine — harmless). Beetstool (also harmless, often startling). GI upset at high doses.
- Interactions
- Antihypertensives, nitrate medications (nitroglycerin, isosorbide) — additive BP lowering. PDE5 inhibitors (Viagra, Cialis) — additive vasodilation, potential dangerous hypotension. Antibacterial mouthwash — blocks oral nitrate-to-nitrite conversion.
- Contraindications
- Hypotension. On nitrate medications. Active oxalate kidney stones (beets are high in oxalates).
- Lab markers
- Blood pressure. Plasma nitrate/nitrite in research.
- Food sources
- Beets, beet greens, leafy greens (arugula, spinach), celery — all high in dietary nitrate. Cooked beets retain most nitrate.
Pairs with
L-citrulline / arginine (additive NO support). Magnesium, hawthorn, garlic (cardiovascular).
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