Beetroot Nitrate Supplements: Benefits, Dosing, Forms, and Safety

Beetroot Nitrate Supplements: Benefits, Dosing, Forms, and Safety

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Beetroot supplements and juice are among the most researched dietary sources of inorganic nitrate — a compound the body converts to nitric oxide, a vasodilator that relaxes blood vessels and improves circulation. This mechanism has driven clinical investigation into beetroot for lowering blood pressure, improving exercise performance, and supporting cardiovascular health. Clinical trials have used doses providing approximately 300–600 mg of nitrate daily, though results are mixed — particularly in people already taking blood pressure medication and in well-trained athletes.

Table of Contents

Overview

Beetroot (Beta vulgaris) is a root vegetable that has become one of the most extensively researched dietary sources of inorganic nitrate. The body converts dietary nitrate (NO₃⁻) to nitric oxide through a two-step process: bacteria in the oral cavity first reduce nitrate to nitrite (NO₂⁻), which is then converted to nitric oxide in the stomach and vasculature under acidic or low-oxygen conditions [1][2][3]. This nitrate-nitrite-nitric oxide pathway is distinct from the classical L-arginine/endothelial nitric oxide synthase (eNOS) pathway, and is especially active when oxygen is scarce — precisely when vasodilation is most needed [2][3].

Nitric oxide is a critical signaling molecule. It diffuses into vascular smooth muscle cells, activates soluble guanylate cyclase, and raises cyclic guanosine monophosphate (cGMP) levels, promoting smooth muscle relaxation and vasodilation [2][3]. This is the primary mechanism behind beetroot's researched effects on blood pressure and exercise performance.

The amount of nitrate in beetroot products varies enormously. An analysis of 24 beetroot juice, concentrate, and powder products found nitrate concentrations ranging widely: beetroot juice from 12–69 mg per fluid ounce, concentrates from 60–244 mg per fluid ounce, and powders from 6–16 mg per gram [4]. Even fresh beetroot varies substantially — one study found nitrate concentrations from 11–152 mg per 100 grams (approximately the weight of a small beet), averaging around 90 mg per 100 grams [5]. This variability makes it essential to select products with verified nitrate content rather than relying on beetroot weight alone.

Approximately 25% of ingested nitrate is recycled through the entero-salivary circulation — reabsorbed into the bloodstream, concentrated in the salivary glands, and secreted back into the mouth for repeated bacterial reduction [2]. This recycling sustains nitric oxide production for several hours after ingestion, with peak plasma nitrate levels typically occurring 2–3 hours after consumption [2][10].

Beyond nitrates, beetroot contains betalains — nitrogen-based pigments such as betanin that give beets their characteristic red color — with demonstrated antioxidant and anti-inflammatory properties in laboratory assays (IC₅₀ values of 3–13 μM for DPPH radical scavenging) [6][7]. Other components include polyphenols, vitamin C, potassium, and folate [8].

Beetroot products have been studied for several health applications, primarily blood pressure reduction, exercise performance, and cardiovascular support. Other nitrate-rich vegetables — including spinach (approximately 250 mg nitrate per 100 g), arugula (up to 480 mg per 100 g), celery, watercress, and lettuce — share this nitrate-to-nitric oxide pathway and preliminary evidence suggests they may also lower blood pressure [9]. However, beetroot juice has been the most extensively studied form in clinical trials.

Forms and Bioavailability

Beetroot supplements are available in multiple forms, each with distinct advantages and limitations. The form and processing method significantly affect nitrate content, bioavailability, and cost-effectiveness.

Comparison of Forms

Form Typical Nitrate Content Advantages Disadvantages
Concentrated juice shots (e.g., 70 mL) 260–595 mg per shot Most consistent nitrate delivery; closest to forms used in clinical trials; contains full matrix of polyphenols, betalains, and antioxidants Higher cost; requires refrigeration; perishable after opening
Beetroot juice (bottled) 12–69 mg per fl oz Natural form; widely available; contains fiber and co-factors Variable nitrate content; higher calorie load; bulky
Beetroot powder 6–16 mg per gram (30–80 mg per 5 g serving typical) Most economical if nitrate content is verified; portable; shelf-stable Extremely variable nitrate content; many contain negligible nitrate; processing may degrade nitrates
Beetroot extract (capsules) Highly variable (2–170+ mg per serving) Convenient; no taste issues; portable Many products contain very little nitrate; extract ratios don't indicate nitrate content; limited clinical evidence for capsule forms
Beetroot chews Generally low Portable; flavored Lowest nitrate content of all forms; most expensive per mg nitrate; higher calorie load from sugars/fillers

Sources: Gallardo et al. 2019 [4]; ConsumerLab testing data [11]; Grokipedia analysis [12].

Key Considerations for Form Selection

Juice and concentrates are the most clinically validated forms. The majority of positive clinical trials — including landmark studies by Bailey et al. (2009) [13], Kapil et al. (2015) [14], and Eggebeen et al. (2016) [15] — used beetroot juice or concentrated juice shots (commonly the "Beet It" brand by James White Drinks). Concentrated juice generally delivers higher and more consistent nitrate levels alongside beneficial polyphenols, betalains, and other compounds that may contribute to nitrate-independent effects [12][16].

Powders can be cost-effective but require careful selection. Analyses of commercial beetroot powders have found nitrate content varying by more than 40-fold between products — from approximately 4 mg to over 170 mg per 5-gram serving [11][12]. Products that do not list nitrate content on the label are a particular risk, as many contain negligible amounts insufficient for any physiological effect. One study in 16 healthy young men found no benefit from 600 mg of beetroot extract containing only 2.5% nitrate (approximately 15 mg) on cardiac autonomic recovery after aerobic exercise, demonstrating that products with very little nitrate are unlikely to produce meaningful results [17].

Extract ratios are misleading. Capsule products often advertise high extract ratios (e.g., 21:1, meaning one serving is equivalent to 28,350 mg of whole beet), but these ratios refer to beetroot mass equivalents, not measured nitrate levels [12]. Efficacy depends on verified nitrate content, not extract ratios.

Added nitrate from synthetic sources. Some beetroot products contain added nitrate from compounds such as betaine nitrate (trademarked as NO3-T), which can significantly boost total nitrate content. For example, Force Factor Total Beets Original Powder reportedly contains 1,058 mg of nitrate per 7-gram serving from a combination of beetroot powder and betaine nitrate [11]. While this elevates nitrate content, these products contain synthetic rather than vegetable-derived nitrate.

Storage and Nitrate Preservation

Proper storage is critical for maintaining nitrate content. A study demonstrated that pure, fresh beetroot juice stored at room temperature for 7 days lost all of its nitrate. Adding lemon juice helped preserve nitrate — only 38% was lost after 7 days at room temperature, and nearly none was lost if also refrigerated. Products with added apple juice and vitamin C (antioxidants) lost only 6% of nitrate at room temperature over 7 days. Refrigerating opened bottles slows nitrate loss by 70–80% [18].

Adding lemon juice or vitamin C to beetroot juice helps preserve nitrate. Most bottled beetroot juices, when first opened, have approximately the same nitrate concentration as freshly made beet juice [18].

Processing Methods and Nitrate Retention

Low-temperature processing techniques — cold extraction, cold maceration, freeze-drying, or drying at temperatures below 50°C — better preserve nitrate and betalain content compared to high-heat methods such as spray-drying (inlet temperatures typically 120–150°C) or hot extraction, which can cause partial degradation and lower overall potency [12]. Cooking during processing can reduce nitrate levels by approximately 4–13% [12]. Products labeled "cold-processed," "cold-pressed," or "freeze-dried" may indicate superior nitrate retention.

Optimizing the Nitrate-to-Nitric-Oxide Conversion

The conversion of dietary nitrate to nitric oxide depends critically on oral bacteria. Several practical factors affect this pathway:

  • Antibacterial mouthwash: Chlorhexidine and other antibacterial mouthwashes can disrupt the oral bacteria responsible for reducing nitrate to nitrite, potentially blunting the blood pressure-lowering and performance-enhancing effects of beetroot [2][12]. Avoid antibacterial mouthwash near the time of beetroot consumption.
  • Swishing technique for powders: Dissolving powder in water and swishing it in the mouth for 30–60 seconds before swallowing may enhance bacterial conversion to nitrite and maximize the entero-salivary pathway [12].
  • Timing: Peak plasma nitrate and nitrite levels typically occur 2–3 hours after ingestion [2][10]. For exercise applications, consume beetroot 2–3 hours before activity.

Evidence for Benefits

Blood Pressure Reduction

The blood pressure-lowering effects of beetroot relate primarily to its nitrate content. Oral bacteria convert nitrate to nitrite, which is absorbed or converted to nitric oxide in the stomach. Both nitrite and nitric oxide improve endothelial function — the ability of blood vessels to dilate and contract — which can lower blood pressure [1][9].

In Adults Without High Blood Pressure

A meta-analysis of 16 small randomized controlled trials among adults (most without hypertension, total n=245, duration 2 hours to 15 days) found that beetroot was associated with an overall reduction in systolic blood pressure (SBP) of 4 mmHg, with no significant effect on diastolic blood pressure (DBP). The effect on SBP was mainly observed at night and tended to be smaller in older individuals (Siervo et al., J Nutr, 2013) [19].

Not all studies showed benefit:

  • A 2-week study in 27 older adults with type 2 diabetes found that nitrate-rich beetroot juice (approximately 1 cup daily) had no effect on blood pressure via 24-hour ambulatory monitoring (Gilchrist et al., 2013) [20].
  • A single-dose study in 30 healthy adults who consumed 500 grams of beetroot and apple juice found no effect in the group overall or in women, but men had a significant reduction in SBP of approximately 5 mmHg at 6 hours post-consumption (Coles et al., 2012) [21].
  • Consuming 10 grams of beetroot extract (providing 544 mg of nitrate per day) for 12 weeks did not reduce SBP or DBP compared to placebo in 12 healthy older adults (Pinheiro et al., Nutrients, 2024) [22].
  • A study in 42 young adults (average age 24) and 36 older adults (average age 71) found that 70 mL of beetroot concentrate (approximately 595 mg of nitrate twice daily) for 14 days did not significantly improve blood flow or lower blood pressure despite increasing blood nitrate and nitrite approximately 10-fold (Vanhatalo et al., Free Radic Biol Med, 2025) [23].

In People With High Blood Pressure

Evidence is mixed, and any benefit appears modest. Other strategies — particularly sodium reduction — may be more effective.

Positive findings:

  • A study in Tanzania in older adults (average age 60) with unmedicated hypertension (average BP 152/92 mmHg) found that 70 mL of concentrated beetroot juice (approximately 400 mg nitrate daily) for 60 days reduced SBP by 10 mmHg and DBP by 5.4 mmHg compared to placebo (Siervo et al., J Nutrition, 2020) [24].
  • In a 4-week study of 68 people with hypertension on blood pressure medication, nitrate-rich beetroot juice (approximately 1 cup daily) reduced SBP by 7.7–8.1 mmHg and DBP by 2.4–5.2 mmHg, with no changes from nitrate-depleted placebo (Kapil et al., Hypertension, 2015) [14].

Negative findings:

  • A study in Denmark among 90 older adults with hypertension found that concentrated beetroot juice (400 mg nitrate twice daily) for one week did not lower blood pressure compared to placebo. However, reducing sodium intake from approximately 5,400 mg/day to approximately 2,400 mg/day reduced SBP by approximately 7 mmHg — suggesting sodium reduction may be a more effective strategy than beetroot supplementation (Duus et al., J Hum Hypertens, 2025) [25].
  • A study of 27 people with treated hypertension found no blood pressure benefit from nitrate-rich or nitrate-depleted beetroot juice for 7 days (Bondonno et al., AJCN, 2015) [26].
  • A study in 16 postmenopausal women on blood pressure medication found no blood pressure effect from 20 grams of beetroot extract (approximately 545 mg nitrate) daily for 12 weeks, though the extract did modestly improve endothelial function of the femoral artery compared to placebo (Alvares et al., 2025) [27].

During Exercise

A study of 12 older adults who consumed nitrate-rich beetroot juice (70 mL twice daily) or nitrate-depleted placebo for 3 days before treadmill walking found that SBP and DBP during exercise were 5 and 3 points lower, respectively, in the nitrate-rich group. This design — using nitrate-depleted beetroot juice as placebo — suggests that nitrate content specifically drove the blood pressure effect (Kelly et al., 2013) [28].

Broader Context: Systematic Reviews

Systematic reviews of the overall beetroot and nitrate supplementation literature report modest systolic blood pressure reductions of 3–5 mmHg with sustained supplementation in hypertensive individuals, while acute consumption can produce larger reductions (average 10 mmHg systolic, 8 mmHg diastolic) due to rapid nitrate-to-nitric oxide conversion [12][16]. Beetroot produces quicker and more significant blood pressure reductions compared to pomegranate juice, which achieves more gradual effects (average 5 mmHg systolic, 3 mmHg diastolic) via polyphenols [12]. These effects are modest and do not replace medical treatment for hypertension.

Exercise Performance

Beetroot juice improves blood flow to muscles and helps muscles use oxygen more efficiently during exercise [13][29]. However, these effects may be less pronounced in trained, elite athletes whose bodies have already undergone physiological adaptations optimizing energy and oxygen efficiency [30][31].

The Australian Institute of Sport (AIS) classifies beetroot nitrate supplementation in Group A of its Sports Supplement Framework — the highest category, reserved for supplements with strong scientific evidence supporting performance enhancement in specific sports situations, such as improved exercise economy and performance in events lasting 4–30 minutes or intermittent high-intensity activities [32].

Dose-Response Relationship

A review concluded that 310–537 mg of nitrate is likely to improve exercise economy (how efficiently the body uses oxygen), but to improve actual exercise performance, a dose exceeding 527 mg of nitrate may be necessary (Jones et al., Annu Rev Nutr, 2018) [33].

In Younger, Healthy Active Adults

A review of 17 controlled trials on nitrate supplementation in younger, healthy active adults (including 11 studies using beetroot juice) found that supplementation was associated with moderate improvement in exercise endurance. Doses ranged from 4.7 oz to 25 oz per day (providing 300–600 mg of nitrate), taken 1–3 hours before exercise or daily for up to 15 days (Hoon et al., 2013) [34].

A landmark RCT by Bailey et al. (2009) studied 8 healthy men consuming 500 mL of beetroot juice daily (approximately 350 mg nitrate) for 6 days. Plasma nitrite increased by 95%, systolic blood pressure fell by an average of 8 mmHg, and the oxygen cost of moderate-intensity exercise was reduced — effectively making exercise metabolically "cheaper" [13].

In trained cyclists, Cermak et al. (2012) found that 6 days of concentrated beetroot juice (approximately 500 mg nitrate per day) reduced submaximal oxygen consumption by approximately 5% and improved 10-km time trial performance by 1.2% [35]. Lansley et al. (2011) reported that 500 mL of beetroot juice (6.2 mmol nitrate) improved 4-km and 16.1-km time trial times by 2.7–2.8% in club-level cyclists [36].

Sex differences: A study comparing 12 women and 14 men found that 70 mL of beetroot juice (approximately 400 mg nitrate) twice daily for 3 days increased exercise capacity during high-intensity exercise by 15% and reduced oxygen consumption during moderate exercise by 5% among men, while women showed no ergogenic benefit despite showing a greater increase in blood nitrite levels. The reasons may relate to differences in muscle fiber types and capillary density (Ortiz de Zevallos et al., J Appl Physiol, 2023) [37].

Muscle strength: Drinking beetroot juice 3.5 hours before exercise did not significantly improve muscle strength during leg extensions in 11 healthy young adults. Doses of 397 mg, approximately 794 mg, or approximately 1,191 mg of nitrate made little difference, though the two highest doses slightly increased force during the first 10 repetitions but not over a full 60-repetition series (Wei et al., 2025) [38].

Low-nitrate products are ineffective: A study in 16 healthy young men found no benefit from 600 mg of beetroot extract containing only 2.5% nitrate (approximately 15 mg) on cardiac autonomic recovery after aerobic exercise, demonstrating that products with very little nitrate are unlikely to produce meaningful results (Benjamim et al., 2023) [17].

In Older Adults

Results in older adults are mixed, with some evidence of benefit in those with cardiovascular conditions.

Heart failure: A study in 20 adults (average age 69) with heart failure found that daily Beet It Sport (containing 380 mg nitrate) for one week improved aerobic exercise endurance by an average of 24% compared to placebo, though a single dose had no effect (Eggebeen et al., JACC Heart Fail, 2016) [15].

Peripheral artery disease: In 24 men and women (average age 69) with peripheral artery disease and intermittent claudication participating in a 3-month exercise program, consuming 262 mg nitrate from concentrated beetroot juice 3 hours before each exercise session improved blood flow in the legs and allowed participants to walk an average of 2 minutes longer without pain and 32 yards farther (Woessner et al., Circ Res, 2018) [39].

Muscle strength in older women: A study in 22 postmenopausal women (average age 66) found that 10 grams of beetroot extract (providing 548 mg nitrate daily) for 8 weeks modestly but significantly increased knee extensor muscle strength compared to placebo (Ramos et al., 2025) [40].

No benefit in healthy older adults: A study using 4.7 oz of Beet It daily (700 mg nitrate) for one week found no improvements in walking speed, hand-grip strength, timed up-and-go, or repeated chair-rise tests in healthy older adults (Siervo et al., Nutr Res, 2016) [41].

In Elite Athletes

The ergogenic effects of beetroot may be attenuated in highly trained athletes. Two key studies illustrate this:

  • Christensen et al. (Scand J Med Sci Sports, 2013) found no significant performance improvement in elite cyclists with beetroot juice supplementation [30].
  • Porcelli et al. (Med Sci Sports Exerc, 2015) observed that the benefits of nitrate supplementation on exercise economy diminished as training status increased [31].

Meta-analyses and recent reviews report modest improvements of approximately 1–3% in time-to-exhaustion and time trial performance, with benefits more pronounced in recreational and moderately trained athletes than in elite performers [12][32]. Optimal dosing involves 6–8 mmol of nitrate (approximately 370–500 mg) consumed 2–3 hours before exercise.

Post-Exercise Recovery and Combining with L-Citrulline

A 12-week study using 20 grams of standardized beetroot extract daily showed enhanced muscular power and reduced post-exercise inflammation [12][43]. Research suggests that combining beetroot-derived nitrate with L-citrulline (which supports the arginine-nitric oxide pathway) may offer additive benefits. One study found that co-supplementation (3 g citrulline plus beetroot extract with 300 mg nitrate daily for 9 weeks) led to greater improvements in aerobic power, strength, and endurance compared to isolated use, potentially due to complementary nitric oxide pathway activation [42].

Antioxidant and Anti-Inflammatory Effects

Beyond nitrate, beetroot contains betalains and other compounds with antioxidant and anti-inflammatory activity.

A 2016 randomized crossover pilot study in 24 hypertensive participants found that short-term supplementation with raw beetroot juice increased total antioxidant capacity and significantly reduced markers of oxidative stress and inflammation — including high-sensitivity C-reactive protein (hs-CRP), tumor necrosis factor-alpha (TNF-alpha), interleukin-6, and E-selectin — compared to cooked beetroot over a 2-week period [43].

Laboratory assays demonstrate that betalains exhibit potent radical-scavenging activity, with IC₅₀ values of 3–13 micromolar for DPPH scavenging [7]. Broader reviews indicate that betalains may inhibit pro-inflammatory pathways, but human trials are sparse and often confounded by concurrent nitrate effects [2][43].

The quality of research on these non-nitric oxide benefits is constrained by mostly short-term trials, underpowered designs with sample sizes under 50, and high heterogeneity in supplement forms and dosing protocols, which limits generalizability [12].

Endothelial Function

Even when blood pressure reduction is not observed, beetroot may improve endothelial function. A 12-week study in 16 postmenopausal women found that beetroot extract (545 mg nitrate/day) modestly improved endothelial function of the femoral artery compared to placebo, despite having no effect on blood pressure (Alvares et al., 2025) [27].

A 2016 meta-analysis by Lara et al. of 12 RCTs on beetroot and inorganic nitrate supplementation found beneficial effects on endothelial function with a standardized mean difference (SMD) of 0.36 (95% CI: 0.16–0.56) for improvements in flow-mediated dilation. Effects were reduced in older subjects and influenced by dose, baseline BMI, and systolic blood pressure [16].

Liver and Metabolic Health

Human evidence is limited. A few studies have shown reductions in liver transaminases and fasting glucose in patients with non-alcoholic fatty liver disease following beetroot juice intake [44]. Animal models provide stronger support — for example, methanolic beetroot extract in diabetic rats reduced hepatic lipid accumulation, malondialdehyde levels, and inflammatory cytokines (TNF-alpha, IL-6) while restoring liver architecture, with benefits partly attributed to increases in glutathione (GSH) and superoxide dismutase (SOD), potentially via Nrf2 pathway upregulation [44]. Translation to robust human clinical benefits lacks validation.

Daily consumption of 20 grams of beetroot extract (544 mg nitrate) modestly decreased blood insulin levels in healthy older adults in one clinical trial, though it did not affect blood sugar levels (Pinheiro et al., Nutrients, 2024) [22].

Cognitive Function

Claims for cognitive enhancement from beetroot supplements are based on the hypothesis that improved cerebral blood flow via nitric oxide may enhance brain function and reduce fatigue. Some research supports improved oxygen delivery to the brain following nitrate supplementation. However, direct evidence for meaningful cognitive improvement from beetroot in humans remains preliminary, and benefits are largely inferred from the vascular effects of nitrate rather than demonstrated in rigorous cognitive outcome trials [12].

By Indication

For blood pressure reduction: 300–600 mg of nitrate per day, typically from concentrated beetroot juice (70 mL shots containing 260–400+ mg nitrate). Most positive blood pressure trials used daily supplementation for 1–8 weeks [14][19][24]. Note that sodium reduction (from approximately 5,400 mg to approximately 2,400 mg/day) may produce comparable or larger blood pressure reductions [25].

For exercise performance: 300–600 mg of nitrate, consumed 2–3 hours before exercise. A dose exceeding 527 mg may be necessary for actual performance improvements rather than just improved exercise economy [33]. For multi-day loading, 3–15 days of daily supplementation appears more effective than single acute doses, particularly for heart failure patients [15][34].

For exercise economy (oxygen cost reduction): 310–537 mg of nitrate, consumed 2–3 hours before exercise [33].

For peripheral artery disease: 262 mg of nitrate (from concentrated beetroot juice) consumed 3 hours before exercise, based on the Woessner et al. (2018) study showing improved walking distance and reduced claudication pain [39].

For heart failure: 380 mg of nitrate daily (from concentrated beetroot juice) for at least one week, based on the Eggebeen et al. (2016) study showing 24% improvement in aerobic exercise endurance [15].

EFSA acceptable daily intake: 3.7 mg/kg body weight — approximately 260 mg for a 70 kg adult or 300 mg for an 80 kg (175-lb) adult. This limit includes all dietary sources of nitrate combined [45].

Practical Dosing Guidance

  • Start low: Begin with approximately 300 mg of nitrate per serving to assess tolerance and minimize gastrointestinal discomfort before increasing [12].
  • Timing matters: For exercise, consume 2–3 hours before activity to coincide with peak plasma nitrite levels [2][10].
  • Multi-day loading may enhance effects: Several studies showing positive exercise outcomes used 3–7 days of daily supplementation prior to testing, suggesting cumulative effects [13][15][34].
  • Split doses for blood pressure: For sustained blood pressure effects, dividing daily nitrate intake into two doses (e.g., morning and evening) may maintain more consistent nitric oxide bioavailability [12].
  • Protect the pathway: Avoid antibacterial mouthwash near the time of beetroot consumption, as it disrupts the oral bacteria essential for nitrate-to-nitrite conversion [2][12].
  • Refrigerate after opening: Store opened beetroot juice in the refrigerator. Adding lemon juice or vitamin C helps preserve nitrate content [18].

How to Read a Beetroot Supplement Label

The critical number is milligrams of nitrate per serving — not milligrams of beetroot, beetroot extract, or beet equivalents. Many products list only the weight of beetroot powder or extract (e.g., "1,000 mg of beetroot extract") without disclosing nitrate content, making it impossible to determine whether the product delivers a clinically relevant dose [4][11][12].

Products advertising high extract ratios (e.g., 21:1 extract) are reporting mass equivalents. This does not guarantee meaningful nitrate content, as processing can strip nitrates [12]. A product providing less than 100 mg of nitrate per serving is unlikely to produce physiologically meaningful effects [11][17].

Adjustments for Special Populations

Older adults: Age-related changes can result in lower plasma nitrite concentrations despite similar nitrate intake. Standard doses are generally used, but monitoring blood pressure to assess response is sensible [12].

Athletes: The International Olympic Committee (IOC) consensus statement on dietary supplements endorses nitrate dosing from sources like beetroot for performance and health benefits [46].

Safety and Side Effects

Common Side Effects

Beetroot supplements are generally well tolerated. The most common side effects are benign:

  • Beeturia: Red or pink discoloration of urine and stools is a harmless phenomenon caused by the excretion of unmetabolized betalain pigments. It occurs in approximately 10–14% of individuals and is more frequent in those with iron deficiency. It resolves upon discontinuation [1][12].
  • Gastrointestinal discomfort: Nausea, bloating, stomach upset, and diarrhea have been reported, particularly at higher doses. These symptoms are typically transient and dose-dependent [1][12].
  • Headache: Some individuals report headache, which may relate to vasodilation from nitric oxide production [1].

Hypotensive Effects

Beetroot supplements can cause temporary blood pressure drops of approximately 5–10 mmHg in normotensive individuals due to nitrate-induced vasodilation. This is usually not clinically significant but may cause lightheadedness, particularly in those with already-low blood pressure. Individuals with systolic blood pressure below 90 mmHg should avoid beetroot supplements [12].

Kidney Stones and Oxalate

Beetroot is high in oxalate, which may increase the risk of calcium oxalate kidney stones or oxalate arthropathy. Beets contain approximately 440 mg of total oxalate per half cup [47], and beetroot juice contains approximately 60–70 mg per 3.4-oz serving [48]. This may significantly contribute to or exceed the recommended oxalate intake for those on a low-oxalate diet to reduce kidney stone or oxalate arthritis risk [49][50]. No kidney stone cases attributable to beetroot supplementation have been reported in the published literature, but individuals with a history of kidney stones or advanced chronic kidney disease should consult a healthcare provider.

Migraine

Foods high in nitrate may trigger migraine in some individuals (American Migraine Foundation) [51]. Delayed migraine from pharmaceutical nitrate sources (such as nitroglycerin) appears to be dose-dependent [52], so concentrated beetroot supplements could theoretically trigger migraines — particularly in people with a history of migraine. No published reports specifically attributing migraine to beetroot supplements or concentrates have appeared in the literature.

Methemoglobinemia

Nitrite absorbed into the bloodstream can oxidize hemoglobin to methemoglobin, which reduces the ability of red blood cells to bind and transport oxygen. Methemoglobinemia is rare but potentially fatal, and is typically caused by medication exposure, contaminated well water, or processed foods. Infants and children are particularly susceptible [53][54].

The nitrate content in one serving of some beetroot products exceeds the EFSA acceptable daily intake of 3.7 mg/kg/day (approximately 300 mg for a 175-lb adult) established to minimize methemoglobinemia risk [45]. Adults on average already consume approximately 110 mg of nitrate from diet and water daily [55], and those following a Mediterranean diet may consume up to 400 mg daily [56]. People with risk factors for methemoglobinemia (including medications such as dapsone or topical benzocaine) should avoid high-nitrate beetroot products [57].

N-Nitroso Compounds and Cancer Risk

When nitrate is digested, N-nitroso compounds (NOCs) — some classified as possible or probable carcinogens — can form in the gut. One study showed that consuming concentrated beetroot (400 mg nitrate daily for 7 days) increased urinary NOC levels compared to baseline [58]. However, this study used a nonspecific assay. A later, larger study in Sweden (n=231) found that consuming potassium nitrate or nitrate-rich vegetables twice daily for 5 weeks did not increase urinary N-nitrosamine excretion despite 5–6-fold increases in urinary nitrate levels (Bondonno et al., Am J Clin Nutr, 2026) [59].

Evidence that dietary nitrate increases cancer risk is largely based on animal studies and observational data. Importantly, nitrate-containing vegetables like beetroot contain additional compounds — vitamin C, thiols, and other antioxidants — that reduce NOC formation, in contrast to processed meats with added nitrate [60]. A review advised caution with long-term use of high-dose performance-oriented beetroot products and called for more research on chronic intake [61].

Thyroid Function

Dietary nitrate can competitively inhibit iodide uptake into the thyroid, potentially reducing thyroid hormone production [62]. A study found that breast cancer patients consuming 250 grams or more of beetroot daily were more likely to develop hypothyroidism or thyroid nodules [63]. However, a clinical study in 13 healthy adults found that drinking 140 mL of beetroot juice (approximately 503 mg nitrate) daily for one week did not significantly affect blood levels of thyroid hormones (T3 and T4) compared to placebo [64]. Short-term use at standard doses appears safe for thyroid function in healthy individuals.

Diving and Breath-Hold Activities

Vasodilation from high-nitrate beetroot supplements could theoretically increase hypoxia risk during deep-water diving. Two healthy young men experienced hypoxia during a US Air Force breath-holding free dive (25 meters) training exercise after supplementing with beetroot powder for 2 days to 1 week prior to, and 3 hours before, the exercise. One had taken twice the recommended serving. Both were instructed to discontinue beetroot, and one subsequently completed training without incident (Lorei et al., J Sci Med Sport, 2024) [65]. While these reports do not prove causation, it may be prudent to avoid beetroot supplements at least 24 hours before activities involving extended submersion.

Azetidine-2-Carboxylic Acid (Aze)

A study in mice showed that very high doses (600 mg/kg body weight) of azetidine-2-carboxylic acid (Aze), a compound found in beetroot, caused nerve damage and tremors due to myelin sheath damage. This is not considered a risk for human beetroot consumption because the amount of Aze in beets is extremely small (approximately 1 mg per cup), and the myelin proteins affected in mice are stable in humans after infancy [66][67].

Insulin Effects

Daily consumption of a large amount of beetroot extract (20 grams providing 544 mg nitrate) modestly decreased blood insulin levels in healthy older adults, though it did not affect blood sugar. People with diabetes or those on blood sugar or insulin-controlling medications should consult a healthcare provider before taking beetroot extract [22].

Heavy Metal Contamination

Low-quality beetroot supplements may contain elevated levels of heavy metals such as cadmium. A study of 37 beetroot-based dietary supplements found cadmium levels in five products ranging from 4% to 134% of the provisional tolerable monthly intake, with two exceeding 100% for a 70 kg adult [12]. Third-party testing is recommended to minimize contamination risk.

Allergic Reactions

Allergic reactions to beetroot supplements are rare but can include skin rash, itching, or swelling in individuals sensitive to plants in the Chenopodiaceae family (which includes beets and spinach). These reactions are typically mild and resolve with discontinuation [12].

Drug Interactions

Beetroot supplements, through their nitrate-derived nitric oxide production and vasodilatory effects, can interact with several classes of medications:

Drug Class Examples Interaction Clinical Implication
PDE5 inhibitors Sildenafil (Viagra), tadalafil (Cialis) Both enhance nitric oxide pathways, potentially causing additive vasodilation Excessive blood pressure lowering; increased risk of symptomatic hypotension. Use together with caution [68]
Blood pressure medications ACE inhibitors, ARBs, calcium channel blockers, diuretics Additive blood pressure-lowering effect Monitor blood pressure; beetroot is not a substitute for prescribed medication [1][14]
Antibiotics Various classes Some antibiotics may interfere with oral bacteria responsible for nitrate-to-nitrite conversion May reduce efficacy of beetroot supplementation by disrupting the entero-salivary pathway [69]
Anticoagulants / blood thinners Warfarin, aspirin Theoretical additive effect on vascular function Monitor; evidence for clinically significant interaction is limited
Medications increasing methemoglobin risk Dapsone, topical benzocaine, nitroglycerin Additive risk of methemoglobinemia Avoid high-nitrate beetroot products if taking these medications [57]
Blood sugar / insulin medications Metformin, sulfonylureas, insulin Beetroot extract may modestly affect insulin levels Monitor; consult healthcare provider before combining [22]

Additional considerations:

  • Antibacterial mouthwash (chlorhexidine) is not a drug interaction in the traditional sense but functionally reduces the efficacy of beetroot supplementation by killing the oral bacteria needed to convert nitrate to nitrite [2][12].
  • Patients on multiple blood pressure medications should consult their physician before adding beetroot supplements, as the additive hypotensive effect could cause symptomatic low blood pressure.
  • Beetroot is not a substitute for prescribed blood pressure medication. Patients should not stop or change medication dosage without consulting their doctor [1].
  • Consuming beetroot supplements alongside other nitrate-rich foods (e.g., spinach, arugula) can produce additive effects, potentially elevating total nitrate intake beyond the EFSA acceptable daily intake of 3.7 mg/kg body weight [12].

Dietary Sources

Beetroot is one of many nitrate-rich vegetables. For those who prefer food-based approaches to increasing nitric oxide production, the following dietary sources provide meaningful amounts of nitrate.

Nitrate Content of Common Foods

Food Serving Approximate Nitrate (mg)
Arugula (rocket) 1 cup (20g) 96
Spinach, raw 1 cup (30g) 89
Spinach, cooked 1/2 cup 247
Beetroot, canned 1/2 cup 241
Beetroot, fresh (raw) 100g (~1 small beet) 40–150 (avg ~90)
Celery, raw 1 stalk 98
Lettuce 1 cup 41
Fennel 1 cup 61
Cooked cabbage 1/2 cup 26
Raw leeks 1 cup 23

Sources: Ashworth et al., Public Health Nutr, 2015; Food Standards Australia New Zealand, 2013; Fista et al., Meat Sci, 2004; Brzezinska-Rojek et al., Foods, 2023 [5][70][71][72].

Practical Notes on Dietary Nitrate

  • Cooking reduces nitrate. Boiling vegetables causes nitrate to leach into the cooking water. Steaming and roasting preserve more nitrate than boiling.
  • The Mediterranean diet is naturally high in nitrate. People following a Mediterranean diet may consume up to 400 mg of nitrate per day from vegetables alone [56].
  • Average intake: Average American intake is approximately 110 mg of nitrate per day from food and water [55].
  • Highest-nitrate greens: Watercress, chervil, arugula, and spinach are among the highest-nitrate green vegetables, and preliminary evidence suggests they may also lower blood pressure (Jonvik et al., J Nutr, 2016) [9].
  • Fresh vs. processed: Fresh beetroot juice and most bottled beetroot juices have similar nitrate concentrations when first opened [18], but refrigeration after opening is essential to preserve nitrate content.
  • Processed meats are not equivalent. While processed meats also contain added nitrate, they lack the vitamin C, thiols, and antioxidants found in vegetables that inhibit N-nitroso compound formation. Vegetable-derived nitrate is considered safer than meat-derived nitrate for this reason [60].

Whole Beets vs. Supplements

For individuals without specific performance goals, whole beets and other nitrate-rich vegetables provide a cost-effective and nutritionally complete alternative to supplements. Whole beets provide fiber, potassium, folate, betalains, polyphenols, and other micronutrients alongside nitrate. Supplements are most justified when a precise, high dose of nitrate is needed (e.g., before athletic competition) or when dietary intake is insufficient [12].

Beetroot supplements are only effective if standardized for nitrate content; otherwise, they offer limited advantages over simply consuming whole beets, which can provide similar benefits at lower cost [12].

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