Beetroot Nitrate Myths: Separating Hype From Evidence
Beetroot juice moved from health-food shelves to elite endurance sport after researchers found that its nitrate content could lower the oxygen cost of exercise. Since then, claims have multiplied: beet powder as a pre-workout miracle, a natural blood pressure cure, or a replacement for training. Our editorial team looks at the most popular beliefs about dietary nitrate and checks them against the research.
How dietary nitrate works
Nitrate (NO3−) from vegetables such as beetroot, spinach, arugula and celery is absorbed into the blood, and a portion is concentrated in saliva. Bacteria on the back of the tongue reduce nitrate to nitrite, which is swallowed and then converted to nitric oxide in the body, especially under low-oxygen conditions.
Nitric oxide is a signaling molecule that dilates blood vessels and influences mitochondrial efficiency and muscle contraction. This nitrate–nitrite–nitric oxide pathway complements the classic production of nitric oxide from the amino acid L-arginine.
Landmark studies by Bailey, Jones and colleagues at the University of Exeter in 2009 showed that drinking beetroot juice reduced the oxygen cost of submaximal cycling and extended time to exhaustion in recreationally active men.
Since then, the International Olympic Committee consensus statement on dietary supplements has listed nitrate among the few supplements with good evidence for performance benefits in certain situations, alongside caffeine, creatine, beta-alanine and sodium bicarbonate.
Myth: it works equally for everyone
One of the most consistent findings is that response varies with fitness level. Benefits are clearest in recreationally active and moderately trained people, while highly trained endurance athletes often show small or no improvement.
Researchers suggest that elite athletes already have high nitric oxide availability, more efficient muscles and greater capillary density, leaving less room for improvement. Some may still benefit in specific conditions, such as high altitude or events relying on fast-twitch muscle fibers.
Individual differences in oral bacteria also matter. People with fewer nitrate-reducing bacteria may convert less nitrate to nitrite, which could explain part of the variation between "responders" and "non-responders."
| Group | Typical response | Comment |
|---|---|---|
| Recreationally active adults | Small but meaningful improvements | Most consistent benefit |
| Well-trained endurance athletes | Small or no benefit | Possible gains at altitude or in intermittent sports |
| Older adults | Possible vascular benefits | Research ongoing |
The practical lesson is that you may need to test nitrate in training, not on race day, to see whether you personally benefit.
Myth: any beet product will do
The active ingredient is nitrate, not beetroot itself, and nitrate content varies widely. Beets grown in different soils and seasons contain very different amounts, and many beet powders and capsules are made from processed beet material with little or no measurable nitrate.
Research products usually deliver about 6–8 mmol of nitrate per dose, roughly 400–500 mg, often in concentrated "shots." Studies reporting benefits typically used this range, either as a single dose 2–3 hours before exercise or daily for several days.
Another overlooked detail is mouthwash. Antibacterial mouthwash kills the tongue bacteria that convert nitrate to nitrite and has been shown to blunt the rise in plasma nitrite and the blood pressure effect. Chewing gum with antibacterial ingredients and spitting out saliva may have similar effects.
Labels in the US rarely list nitrate content because it is not required. Products that state milligrams or millimoles of nitrate per serving are more transparent than those listing only "beetroot extract."
Myths about blood pressure, safety and side effects
Dietary nitrate does lower blood pressure modestly, as shown in meta-analyses, with effects mainly on systolic pressure. However, it is not a replacement for prescribed antihypertensive medication, and people with hypertension should not stop medication in favor of beet juice.
People taking nitrate drugs for angina, such as nitroglycerin, or phosphodiesterase-5 inhibitors like sildenafil should talk to their doctor before using concentrated nitrate supplements, because the combination could theoretically lower blood pressure too much.
Concerns about nitrate and cancer relate mainly to nitrites and nitrosamines formed in processed meats. Vegetable nitrate comes with antioxidants such as vitamin C and polyphenols, and there is no clear evidence that it carries the same risk. Still, extremely high long-term intakes from supplements have not been well studied.
- Beeturia: pink or red urine and stools are harmless and common.
- Kidney stones: beets are high in oxalate, relevant for people prone to calcium oxalate stones.
- Digestive upset: concentrated shots can cause stomach discomfort in some people.
- Anti-doping status: nitrate is not prohibited by WADA, but supplements can still be contaminated, so tested athletes should use certified products.
Using nitrate sensibly
For a recreational endurance athlete, a common research-based approach is to consume a concentrated beetroot juice providing around 6–8 mmol nitrate 2–3 hours before key sessions or races. Several days of daily intake beforehand may enhance the effect.
A nitrate-rich diet built around leafy greens and root vegetables offers a food-first alternative. Arugula, spinach, lettuce and celery can be as rich in nitrate as beets, and they come with other nutrients.
Try any new protocol during training rather than competition, and avoid antibacterial mouthwash on days you rely on nitrate. If you notice digestive issues, reduce the dose or switch to food sources.
Nitrate is not a substitute for training, sleep or overall nutrition. Its effect is real but small, typically worth a few percent in time-to-exhaustion tests and less in time trials.
Editorial team conclusions
Dietary nitrate is one of the better-supported sports supplements, but it works best for recreationally active people and less reliably for elite endurance athletes.
Nitrate content, not the beet itself, determines effectiveness, and many powders contain little. Mouthwash can cancel the effect.
Modest blood pressure reductions are real, yet nitrate does not replace medical treatment.
If this topic interests you, our editorial team recommends further reading on caffeine for endurance performance, citrulline and arginine as nitric oxide boosters, and blood pressure monitoring in athletes.
References
- Bailey SJ, Winyard P, Vanhatalo A, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009;107(4):1144–1155.
- Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439–455.
- Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44(Suppl 1):S35–S45.
- Kapil V, Khambata RS, Robertson A, Caulfield MJ, Ahluwalia A. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study. Hypertension. 2015;65(2):320–327.
- Siervo M, Lara J, Ogbonmwan I, Mathers JC. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818–826.
- Lundberg JO, Weitzberg E, Gladwin MT. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov. 2008;7(2):156–167.
- Govoni M, Jansson EA, Weitzberg E, Lundberg JO. The increase in plasma nitrite after a dietary nitrate load is markedly attenuated by an antibacterial mouthwash. Nitric Oxide. 2008;19(4):333–337.
