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evidence · mechanism · dose
Supplements/Compound

Beetroot Juice

aka Nitrate

Dietary nitrate source improving NO production, BP, and endurance performance.

Athletic PerformanceCardiovascular HealthEnergy Production

Overview

Dietary nitrate source improving NO production, BP, and endurance performance.

Natural sources
  • Beets
  • Leafy greens
  • Arugula
Common forms
  • Beet juice
  • Beetroot powder
  • Nitrate standardized

Mechanism of action

Nitrate → nitrite → NO via oral bacteria reduction.

Pathways
  • · NO synthesis

Effects on the body

Decreases
Blood pressure
Decreases
Oxygen cost of exercise

Organ system effects

Cardiovascular

Reduces SBP ~4–5 mmHg.

Skeletal Muscle

Improves time-to-exhaustion 1–5%.

Evidence-based benefits

Lowers BP

Strong evidence

Improves endurance performance

Moderate evidence

Potential side effects

Common
  • · Beeturia (red urine, harmless)
Rare
    Serious

      Drug interactions

      PDE5 inhibitors / nitrates
      Additive hypotension.
      moderate

      Supplement interactions

      Pairs well with

      None listed.

      Avoid combining with
      • Antibacterial mouthwash
        Kills oral bacteria needed for nitrate reduction.

      Dosing & bioavailability

      Typical dose
      300–600 mg nitrate (~500 mL juice)
      Timing
      2–3 h pre-exercise

      Where to buy

      Affiliate-style search links to reputable retailers. We don't endorse specific brands — verify third-party testing (USP, NSF, Informed Sport) before purchase.

      Compound
      Beetroot Juice
      Amazon
      Wide selection · fast shipping
      Compound
      Beetroot Juice
      iHerb
      Global delivery · curated brands
      Compound
      Beetroot Juice
      Thorne
      Practitioner-grade · NSF tested

      Scientific evidence (9)

      RCTMed Sci Sports Exerc · 2011

      Acute dietary nitrate supplementation and exercise performance

      Lansley KE, et al.

      Crossover trial of beetroot juice on cycling time-trial performance.

      Key findings

      Reduced VO2 cost and improved time-trial performance.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Beetroot Juice — Lowers BP

      Live PubMed search

      Live results for "Beetroot Juice Lowers BP" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Beetroot Juice and "Lowers BP". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Beetroot Juice — Improves endurance performance

      Live PubMed search

      Live results for "Beetroot Juice Improves endurance performance" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Beetroot Juice and "Improves endurance performance". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Beetroot Juice — randomized controlled trial

      Live PubMed search

      Live results for "Beetroot Juice randomized controlled trial" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Beetroot Juice and "randomized controlled trial". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Beetroot Juice — meta-analysis

      Live PubMed search

      Live results for "Beetroot Juice meta-analysis" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Beetroot Juice and "meta-analysis". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Beetroot Juice — pharmacokinetics

      Live PubMed search

      Live results for "Beetroot Juice pharmacokinetics" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Beetroot Juice and "pharmacokinetics". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Beetroot Juice — safety adverse events

      Live PubMed search

      Live results for "Beetroot Juice safety adverse events" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Beetroot Juice and "safety adverse events". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewPubMed (NLM) · 1970

      PubMed: Beetroot Juice — dose response

      Live PubMed search

      Live results for "Beetroot Juice dose response" across the PubMed/MEDLINE peer-reviewed index.

      Key findings

      Opens current human and preclinical literature matching Beetroot Juice and "dose response". Filter by RCT, meta-analysis, or year on the results page.

      Open study
      Systematic reviewGoogle Scholar · 1970

      Google Scholar: Beetroot Juice — clinical evidence

      Live Scholar search

      Cross-database citation index for Beetroot Juice as it relates to "clinical evidence".

      Key findings

      Includes preprints, theses, and journal articles. Useful for tracking citation counts and follow-on work.

      Open study
      Educational use only. This profile is not medical advice. Consult a qualified healthcare professional before starting any supplement, especially if you take prescription medication or have a chronic condition.