Dietary Nitrate / Beetroot

Tier 2 — promising · Endurance · Blood pressure

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.

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