Beetroot went from salad topping to sports supplement once researchers noticed what it does for endurance. The secret is its natural nitrate content. Here is how it works, what the studies show, and how to use it.

How nitrates work

Beets and leafy greens are rich in dietary nitrate. Bacteria in your mouth convert nitrate to nitrite, and your body then converts nitrite to nitric oxide, a molecule that helps blood vessels relax and widen. More nitric oxide supports healthy blood flow and can make your muscles more efficient, meaning they use a little less oxygen for the same work.*

What the research shows

Most studies use concentrated beetroot juice. Reviews of that research found that nitrate supplementation can improve time to exhaustion and performance in endurance efforts, especially in recreational athletes, with smaller effects in highly trained athletes.* There is also growing interest in nitrates for high-intensity and resistance training.

How to use it

• Timing: blood nitrite levels peak about 2 to 3 hours after a nitrate-rich food or supplement, so take it a couple of hours before training.
• Consistency: several days of daily use appears to work better than a single dose.
• Skip the antibacterial mouthwash: it kills the mouth bacteria that start the nitrate-to-nitric-oxide conversion.
• Food counts: beets, arugula, spinach, celery and other leafy greens are all natural sources.

Capsules vs. juice

Concentrated juice shots used in research provide a measured dose of nitrate. Beetroot powder and capsules are easier and have no earthy taste, but the nitrate content is generally lower, so think of capsules as an everyday addition to a nitrate-rich diet rather than an exact match to the study doses.

Good to know

• Beets can turn your urine or stool pink or red. It is harmless and called beeturia.
• If you take blood pressure medication or nitrate drugs for heart conditions, or have a history of kidney stones, talk with your doctor first.

Upward Nutrition Organic Beetroot

Organic Beetroot provides organic beetroot in convenient veggie capsules, taken twice a day. It pairs well with a pre-workout such as Ignite Pre-Workout or our caffeine-free Non-Stimulant Pre-Workout. It is made in the USA in an FDA-registered, GMP-certified facility and third-party tested for quality and purity.

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References

1. Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44(Suppl 1):S35-S45.
2. Domínguez R, et al. Effects of beetroot juice supplementation on cardiorespiratory endurance in athletes: a systematic review. Nutrients. 2017;9(1):43.
3. Senefeld JW, et al. Ergogenic effect of nitrate supplementation: a systematic review and meta-analysis. Med Sci Sports Exerc. 2020;52(10):2250-2261.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.