Evidence brief · Supplement
Beetroot / Dietary Nitrate for Endurance / O2 cost
Evidence grade B — Larger in recreational athletes
- Overall grade
- Grade B
- Last revised
- 1
- graded outcome
- 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.
1 at grade B — 1 graded row
What is known
Each outcome with its grade (how strong the evidence is, A to D), the size of the effect where the entry records one, and how often studies agree.
- Endurance / O2 costEvidence grade B
Larger in recreational athletes
Smallhigh
The evidence in words
The verdict
For endurance / o2 cost, Beetroot / Dietary Nitrate earns evidence grade B (small effect, high consistency) — there is real evidence here. Larger in recreational athletes
How it might work
Nitrate → nitrite → nitric oxide improves blood flow and mitochondrial efficiency, reducing the oxygen cost of a given workload and improving muscle contractile efficiency.
How to use it
~6–13 mmol nitrate (about one to two concentrated beet shots) 2–3 hours pre-exercise; avoid antibacterial mouthwash around dosing.
Safety & cautions
Safe; harmless pink urine/stool. Additive blood-pressure lowering with antihypertensives.
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 NitrateRead the full 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 for Blood pressureEvidence grade C — Modest reductionEvidence grade C
- L-Citrulline for Blood pressureEvidence grade B — Modest reductionEvidence grade B
- Taurine for Blood pressureEvidence grade C — Minor reductionEvidence 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.