Beetroot Nitrates

Natural nitrates from beetroot that enhance athletic performance, endurance, and cardiovascular function through nitric oxide production

Scientific nameBeta vulgaris FormulaNO3- Molecular weight62 g/mol CAS14797-55-8

95 absorption score

9 safety / 10

40 USD per month

6 documented interactions

Check it against something

Evidence level B

Beetroot Nitrates with:

86 out of 100

Works better together Compatible. Timing differs, so follow each supplement's own window.

Check it against your whole stack →

What it does

mechanism and evidence for each claim

Enhanced athletic performance and endurance

Significantly improves exercise performance, endurance, and time to exhaustion

Increases nitric oxide production improving oxygen efficiency and blood flow Evidence A-grade 2-6 hours for acute effects, 7-14 days for adaptation

Improved oxygen efficiency and VO2 max

Reduces oxygen cost of exercise and may improve VO2 max

Enhances mitochondrial efficiency and oxygen utilization Evidence A-grade 3-7 days for oxygen efficiency benefits

Increased power output and strength

Enhances power output during high-intensity exercise

Improves muscle contractility and calcium handling Evidence A-grade 2-6 hours for acute power benefits

Enhanced blood flow and circulation

Improves blood flow and cardiovascular function

Vasodilation through nitric oxide-mediated smooth muscle relaxation Evidence A-grade 1-3 hours for circulation benefits

Reduced blood pressure and cardiovascular support

Helps lower blood pressure and supports heart health

Nitric oxide-mediated vasodilation and improved endothelial function Evidence A-grade 2-4 weeks for blood pressure benefits

Others take these for the same thing

Same goal, different mechanism — check any of them against this one

Creatine Monohydrate Strength & power enhancement 3-5g A 95% Calcium Bone health & muscle function 1,000-1,200 mg A 30% Magnesium Glycinate Superior absorption sleep & muscle support 200-600 mg A 90% Whey Protein Muscle growth & recovery 25-75g A 95% Creatine HCL Enhanced muscle building 1.5-3g B 98% Oregano Oil Powerful respiratory antimicrobial 100-300mg B 85%

Every pair we checked

12 combinations scored by the engine

Beetroot Nitrates + Caffeine No documented interaction either way No known interaction 70

Beetroot Nitrates + Creatine Monohydrate No documented interaction either way No known interaction 70

Beetroot Nitrates + Calcium Carbonate No documented interaction either way No known interaction 70

Beetroot Nitrates + Whey Protein No documented interaction either way No known interaction 70

Beetroot Nitrates + Lactase No documented interaction either way No known interaction 70

Beetroot Nitrates + Bovine Collagen No documented interaction either way No known interaction 70

Beetroot Nitrates + DHA No documented interaction either way No known interaction 70

Beetroot Nitrates + Turmeric No documented interaction either way No known interaction 70

Beetroot Nitrates + Fish Oil (EPA/DHA) No documented interaction either way No known interaction 70

Beetroot Nitrates + Magnesium Oxide No documented interaction either way No known interaction 70

Beetroot Nitrates + Vitamin D3 Enhanced nitrate to nitric oxide conversion Works better together 75

Beetroot Nitrates + L-Citrulline Enhanced nitric oxide production and performance benefits Works better together 86

Dosage

2 3 hours before exercise

Daily300-600 mg nitrates

Performance enhancement300-600 mg nitrates 2-3 hours pre-exercise

Endurance training300-600 mg nitrates daily

Cardiovascular health200-400 mg nitrates daily

Maintenance200-400 mg nitrates daily

When to expect it

First Effects2-3 hours for peak nitric oxide and performance benefits

Peak Benefits7-14 days for full adaptation and endurance improvements

Deficiency DevelopmentNot applicable - not an essential nutrient

Toxicity OnsetVery safe - minimal toxicity concerns

How to measure it

$150-300

MarkerNitric oxide metabolites, blood pressure, exercise performance tests

OptimalImproved exercise capacity and performance markers

Deficient belowNot applicable - not essential nutrient

FrequencyPerformance testing every 4-6 weeks during training

What actually reaches you

The label counts the carrier, your body does not

Absorption Very high 95 of 100 · best absorbed form of this compound

Delivered daily 427.5 mg

Cost per 100 mg delivered $0.31 comparative — uses the absorption score, not a measured percentage

Works better with

3 documented

Citrulline

Enhanced nitric oxide production and performance benefits

Both support nitric oxide pathways through different routes · level B

Vitamin C

Enhanced nitrate to nitric oxide conversion

Vitamin C supports nitrite reduction to nitric oxide · level C

Antioxidants

Protection of nitric oxide from degradation

Antioxidants prevent nitric oxide scavenging by free radicals · level C

What not to take with Beetroot Nitrates

3 documented

Mouthwash Antibacterial

Antibacterial mouthwash blocks nitrate conversion

Kills oral bacteria needed for nitrate to nitrite conversion · major significance

Proton Pump Inhibitors

PPIs may reduce nitrate conversion

Altered stomach pH affects nitrite formation · moderate significance

High Fiber Same Time

Fiber may reduce nitrate absorption

Fiber may bind nitrates reducing bioavailability · minor significance

Medication interactions

Discuss these with a pharmacist before combining

blood-pressure-medications Moderate

May enhance blood pressure lowering effects

What to do: Monitor blood pressure closely

nitrate-medications Moderate

May enhance nitrate medication effects

What to do: Consult physician before combining

erectile-dysfunction-medications Minor

May enhance vasodilation effects

What to do: Monitor for excessive vasodilation

Available forms

bioavailability compared

Fresh beetroot juice 95

Beetroot powder/concentrate 90

Beetroot capsules/tablets 85

Fresh beetroot juice: Highest nitrates, Natural form, Complete nutrition, Fast absorption

Beetroot powder/concentrate: Concentrated, Convenient, Standardized nitrates, Good shelf life

Beetroot capsules/tablets: Very convenient, No taste, Precise dosing, Portable

Food sources

before you supplement

Fresh beetroot juice 300-600 mg nitrates per 500ml · 95

Raw beetroot 200-400 mg nitrates per 100g · 85

Leafy greens (spinach, arugula) 100-300 mg nitrates per 100g · 90

Beetroot supplements 300-1000 mg nitrates per serving · 85-90

Too little

deficiency signs

Beetroot nitrates are not essential but inadequate nitric oxide may cause:
Poor exercise performance and endurance
Reduced oxygen efficiency during exercise
Poor blood flow and circulation
Higher oxygen cost of exercise
Reduced power output and strength
Poor cardiovascular function

Too much

toxicity signs

Beetroot nitrates are very safe but potential issues include:
Beeturia (harmless red/pink urine coloration)
Gastrointestinal upset with very high doses
Possible kidney stone risk in susceptible individuals due to oxalates
Generally considered extremely safe for most people

Who benefits most

endurance-athletes

Proven benefits for endurance performance and oxygen efficiency

300-600 mg nitrates (500ml beetroot juice)

recreational-athletes

Excellent for improving exercise performance and endurance

300-600 mg nitrates daily

cardiovascular-health

Supports blood pressure reduction and heart health

200-400 mg nitrates daily

high-intensity-sports

Enhances power output and performance in intense activities

400-600 mg nitrates pre-exercise

aging-adults

May help maintain exercise capacity and cardiovascular function

200-400 mg nitrates daily

Where to buy it

compare forms first

Look for Beetroot Nitrates at 300-600 mg nitrates per serving. The form that matters here is Fresh beetroot juice.

Find on Amazon

Affiliate link — we may earn a commission at no cost to you.

How it works

Dietary nitrates convert to nitrites via oral bacteria reduction
Nitrites convert to nitric oxide (NO) especially in low oxygen conditions
Nitric oxide causes vasodilation improving blood flow and oxygen delivery
Enhanced mitochondrial efficiency reducing oxygen cost of exercise
Improved muscle calcium handling and contractile function
Increased blood flow to fast-twitch muscle fibers during exercise

Key findings

what the evidence supports

Strong evidence for endurance and performance enhancement
Proven benefits for oxygen efficiency and blood pressure
Most effective 2-3 hours post-consumption
Generally safe with minimal side effects

Sources: NIH Examine.com · data reviewed 2026-08-01

Compiled by Denis, who maintains this database and holds no medical qualification — every figure here is sourced or derived, never asserted. How we calculate it →

Common questions

What are the benefits of Beetroot Nitrates?

Documented effects: Enhanced athletic performance and endurance; Improved oxygen efficiency and VO2 max; Increased power output and strength; Enhanced blood flow and circulation. Significantly improves exercise performance, endurance, and time to exhaustion

How much Beetroot Nitrates should you take per day?

The common daily range is 300-600 mg nitrates. By goal — performance enhancement: 300-600 mg nitrates 2-3 hours pre-exercise; endurance training: 300-600 mg nitrates daily; cardiovascular health: 200-400 mg nitrates daily; maintenance: 200-400 mg nitrates daily.

When is the best time to take Beetroot Nitrates?

2 3 hours before exercise. First effects are typically reported within 2-3 hours for peak nitric oxide and performance benefits.

What are the side effects of Beetroot Nitrates?

At excessive doses: Beetroot nitrates are very safe but potential issues include:, Beeturia (harmless red/pink urine coloration), Gastrointestinal upset with very high doses, Possible kidney stone risk in susceptible individuals due to oxalates, Generally considered extremely safe for most people. Safety rating at normal doses is 9 out of 10.

What should you not take with Beetroot Nitrates?

Separate it from Mouthwash Antibacterial, Proton Pump Inhibitors, High Fiber Same Time by two to four hours. Antibacterial mouthwash blocks nitrate conversion

Does Beetroot Nitrates interact with medications?

Documented interactions with blood-pressure-medications, nitrate-medications, erectile-dysfunction-medications. Discuss these with a pharmacist before combining.

How do you know if you need Beetroot Nitrates?

The marker is Nitric oxide metabolites, blood pressure, exercise performance tests, optimal range Improved exercise capacity and performance markers. Common deficiency signs: Beetroot nitrates are not essential but inadequate nitric oxide may cause:, Poor exercise performance and endurance, Reduced oxygen efficiency during exercise, Poor blood flow and circulation.

Taken for

43 Performance

Caffeine · Creatine Monohydrate · Whey Protein