Nitrates (beetroot juice)

More useful for endurance than for strength.

• Tier B — Moderate evidence — useful in specific contexts
• Performance

What it is for

Aerobic endurance and effort economy (better O₂ efficiency).

How it works

Nitrates → nitrite → nitric oxide, improving mitochondrial function and contraction efficiency.

Dosing

~6–8 mmol of NO₃⁻ (≈300–600 mg), or 400–500 ml of beetroot juice.

When to take it

2–3 h before aerobic efforts.

Safety

Safe as a food.

Side effects

Reddish urine/stools (harmless).

Interactions

Antibacterial mouthwashes cancel the effect (they kill the oral bacteria that reduce nitrate).

Contraindications

None relevant in healthy people.

Who it has been studied in

Non-elite athletes respond better; less effect in highly trained athletes.

Frequently asked