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Beetroot / Dietary Nitrate

Evidence: ★★★★☆ · Status: OTC Supplement

💡 Did you know? Beetroot makes athletes measurably faster: its nitrate becomes nitric oxide, which lets your muscles pull oxygen from blood more efficiently.

In plain English

Beet juice widens blood vessels so exercise costs less oxygen and blood pressure drops — but don't use antibacterial mouthwash, which kills the bacteria that make it work.

How it works

Nitrate → (oral bacteria) → nitrite → nitric oxide via NOS-independent pathway; vasodilation, lower O₂ cost of exercise, lower BP.

Molecular target & official sources

Nitrate (PubChem CID 943) · Examine: nitrate

Protocol

~400–500 mg nitrate, 2–3 h pre-exercise.

Bottom line

Well-evidenced endurance and BP aid; mind the mouthwash.

Helps with: Endurance · Cardiovascular

Stacks with

Shares a pathway — often paired with: Caffeine, PDE-5 Inhibitors (Sildenafil / Tadalafil), Minoxidil, L-Citrulline / Citrulline Malate.

Availability & where to buy

Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving.

How it works: the Nitric oxide / cGMP pathway →

Used in these protocols

Compare Beetroot / Dietary Nitrate

Common questions

Does Beetroot / Dietary Nitrate actually work?

Human-evidence rating: 4 of 5. Well-evidenced endurance and BP aid; mind the mouthwash.

How do you take Beetroot / Dietary Nitrate?

~400–500 mg nitrate, 2–3 h pre-exercise.

Is Beetroot / Dietary Nitrate legal or approved?

Regulatory status: OTC Supplement.