Concentrated Beetroot Nitrates

Endurance & sports performance

Function & benefits

A plant source rich in nitrate; bacteria on the tongue turn it into nitrite, which the body converts in muscle into nitric oxide, improving oxygen efficiency, lowering the energy cost of effort and supporting blood flow.

Dosage & how to use

Recommended dose	400–500 mg nitrate (about 70 ml concentrated beetroot juice)
Best time to take	2–3 hours before activity or competition
Frequency	One dose before competition, or daily for 3–6 days as a loading phase

Best forms to choose

A standardized concentrated beetroot shot; avoid antiseptic mouthwash, which kills the tongue bacteria that convert nitrate and cancels the effect.

Important warnings

Pink or red urine and stools (beeturia) are normal and harmless

Take care if you have a history of kidney stones, as beetroot contains oxalates

Drug interactions

It interacts with blood pressure medication, vasodilators, heart nitrates and PDE-5 inhibitors (sildenafil) and may lower blood pressure further.

View in the supplements guide

Related supplements

Scientific references

Jones AM. Sports Med 2014 (dietary nitrate and exercise performance) — PMID: 24791915
Kerksick CM et al. ISSN exercise & sports nutrition review update. J Int Soc Sports Nutr 2018 — PMID: 30068354

📚 Published sources and research: European Food Safety Authority (EFSA) • National Institutes of Health (NIH - ODS) • PubMed / Cochrane databases

Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)

⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.