Dosage · Supplement
Beetroot / Dietary Nitrate: dosage and how to take it
6–13 mmol nitrate, 2–3 h prior.
- Overall grade
- Grade B
- Last revised
- 0
- graded outcomes
- 0
- references listed
Assembled by the app from other entries in this library. It adds no evidence of its own — follow the links to the entries it draws on.
The evidence in words
How much to take
~6–13 mmol nitrate (about one to two concentrated beet shots) 2–3 hours pre-exercise; avoid antibacterial mouthwash around dosing.
Timing & separation
There are no strict timing conflicts on record for Beetroot / Dietary Nitrate; consistency matters more than the exact hour for most goals.
Why the dose is what it is
Nitrate → nitrite → nitric oxide improves blood flow and mitochondrial efficiency, reducing the oxygen cost of a given workload and improving muscle contractile efficiency.
Bottom line
A real endurance aid, especially if you're not elite. Beet shot a couple hours before, and don't sabotage it with mouthwash.
How it is used
As the entry records it, from the studies it summarises. Not a recommendation for you — doses that suit a trial population may not suit you.
- Pre-exercise
- 6–13 mmol nitrate, 2–3 h prior.
Goes with
- Beetroot / Dietary NitrateFull Beetroot / Dietary Nitrate monographEvidence grade B
Related reading
Entries that share this one's tags or conditions.
- Beetroot / Dietary Nitrate for Blood pressureEvidence grade B — Modest reductionEvidence grade B
- L-Arginine: dosage and how to take it3–6 g; citrulline usually preferable.Evidence grade C
- L-Citrulline: dosage and how to take it6–8 g L-citrulline (or 8 g malate), ~60 min prior.Evidence grade B
- Taurine: dosage and how to take it1–3 g/day; 1–2 g pre-exercise.Evidence grade C
Sources
This entry lists no references of its own — it is assembled from the entries it links to, whose sources are on their pages.
Last revised . A grade is this entry's reading of the evidence, not medical advice.