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Dietary Nitrate / Beetroot

Endurance · Blood pressure

Tier 2 — Promising

What it is

Boosts exercise endurance and naturally lowers blood pressure via nitric oxide production. A 2025 review of 20 studies (2,672 people) found it meaningfully improves exercise performance. Caution: avoid antibacterial mouthwash, which kills the oral bacteria needed to convert nitrate to active nitric oxide. If on blood pressure medication, monitor for additive hypotension.

Efficacy

3/5

Safety

4/5

Research

3/5

Onset

4/5

Cost

3/5

Drug-int.

3/5

Dose

400–800 mg dietary nitrate (≈300–600 mL concentrated beetroot juice), 2–3 hrs before exercise

Time of day & tips

Take 2–3 hours before exercise for peak nitric oxide levels. Avoid antibacterial mouthwash — it destroys the oral bacteria needed to convert nitrate. Do not brush teeth immediately after.

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