Heart/Performance

Beetroot

Dietary nitrate source that lowers blood pressure and improves exercise endurance in adults with elevated BP or active lifestyles.

Beetroot

Dietary nitrate source that lowers blood pressure and improves exercise endurance in adults with elevated BP or active lifestyles.

score

evidence

Caution

risk

Proven Benefits

01Lowers blood pressure

02Improves exercise endurance

03Reduces arterial stiffness

04Lowers exercise oxygen cost

05May reduce post-exercise soreness

Chemical Forms

Recommended

Beetroot juice (6-8 mmol nitrate)
Nitrate-standardized beetroot powder
Red beetroot extract

Avoid

Non-standardized beetroot capsules (unknown nitrate dose)

Expert Note

The active ingredient is nitrate, so effective products specify nitrate content (typically 400 mg or 6.4 mmol per dose). Standardized powders and juices deliver a consistent nitrate dose, while generic dehydrated beetroot capsules may contain little active nitrate depending on soil, cultivar, and processing.

Protocol

Amount

400-500 mg nitrates

Frequency

Once daily

When

Take 2-3 hours before exercise for performance or at the same time daily for blood pressure; avoid antiseptic mouthwash around dosing.

Condition-Based Dosing

Pre-hypertension or hypertension (systolic 130+ mmHg)

400-500 mg nitrates daily— Expect a 4-6 mmHg systolic reduction over 2-4 weeks.

Endurance exercise performance

400-500 mg nitrates 2-3 hours pre-workout— Effect is smaller in well-trained elite athletes.

Safety & Limits

Upper Safe Limit

No official UL; EFSA acceptable daily intake for nitrate is 3.7 mg/kg bodyweight from all sources.

Cycling

Safe for continuous use

Contraindications

Calcium oxalate kidney stones — beetroot is high in oxalates

Hypotension or antihypertensive medication — may cause excessive blood pressure lowering

PDE5 inhibitors (e.g., sildenafil) — potential additive hypotensive effect

Avoid Combining With

✕Antiseptic mouthwash within 2 hours (reduces oral nitrate-to-nitrite conversion)

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