Beetroot Juice (Nitrate): Exercise and Blood Pressure
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Beetroot Juice (Dietary Nitrate): half-life, strengths and approval status

Amounts studied · Approval status · Half-life notes

What is beetroot?

Beetroot is one of the richest food sources of inorganic nitrate, which the body converts into nitric oxide, a compound that widens blood vessels. Beetroot juice, concentrate and powder are used to try to improve endurance exercise, and nitrate has been studied for lowering blood pressure.

Also known as: beet juice, beetroot powder, dietary nitrate.

Amounts studied

Beetroot has no intake value or upper limit. ODS says most exercise studies used about 500 mL (2 cups) of beetroot juice once, about 2.5 to 3 hours before exercise, or daily for up to 15 days, providing about 5 to 11 mmol (310 to 682 mg) of nitrate depending on the product. Nitrate content varies a lot between products. These are study protocols, not a recommendation.

Approval status and how it is used

Most beetroot juices and concentrates are labeled as foods, not dietary supplements (ODS); beetroot powder capsules are sold as supplements. There is no FDA-approved beetroot drug.

ODS says beetroot generally improved performance and endurance compared with placebo in runners, swimmers, rowers and cyclists, but not in all studies, with benefits more likely in recreational exercisers than elite athletes; little is known about weight training or use beyond several weeks, and studies have not tested whether beetroot powder supplements work like the juice. A 2013 meta-analysis of 16 short crossover trials (Siervo) found nitrate and beetroot juice lowered systolic blood pressure by about 4.4 mmHg, with a smaller, non-significant drop in diastolic pressure; the authors said longer trials are needed.

ODS reports no safety concerns with about 2 cups a day for several weeks, an amount with less nitrate than a diet rich in vegetables and fruits. Beets can turn urine pink or red, which is harmless. If you take blood pressure medicine, tell your prescriber.

Beetroot half-life and time to peak

  • Half-lifeNot listed
  • Time to peak (Tmax)Not listed

ODS says studies usually gave beetroot juice about 2.5 to 3 hours before exercise and that potential benefits last up to 24 hours. We could not confirm a single half-life or time to peak for nitrate from a supplement dose, so we do not list one.

How to track beetroot in Dose Track

  1. Add beetroot as a custom compound. Start typing its name and Dose Track fills in the details from its research library for you to check, and it sits next to everything else you take.
  2. Log each dose when you take it so your history shows exactly what you took and when.
  3. Set reminders on your own schedule, whether that is daily, weekly or every few days.
  4. Your log is stored on your phone and no account is needed. Data only leaves it for features you choose, like AI answers and lab reading.

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Frequently asked questions

What is the half-life of beetroot?+
ODS says studies usually gave beetroot juice about 2.5 to 3 hours before exercise and that potential benefits last up to 24 hours. We could not confirm a single half-life or time to peak for nitrate from a supplement dose, so we do not list one.
Does beetroot juice lower blood pressure?+
In short-term trials, yes on average. A 2013 meta-analysis of 16 trials (Siervo, Journal of Nutrition) found nitrate and beetroot juice lowered systolic blood pressure by about 4.4 mmHg. The trials lasted from 2 hours to 15 days, and the authors said longer studies are needed.
Why is my urine pink after beets?+
The NIH Office of Dietary Supplements notes that beetroot can color urine pink or red because of red pigments from the beets. It is not a safety concern.
Can I track beetroot in Dose Track?+
Yes. Beetroot is in Dose Track's research library, so when you add it as a custom compound its details are filled in for you to check. You can then log each dose next to your other compounds, set reminders on your own schedule, and see your history next to your lab results. Your log is stored on your phone and no account is needed. Data only leaves it for features you choose, like AI answers and lab reading.

Sources

  1. NIH Office of Dietary Supplements. Dietary supplements for exercise and athletic performance, fact sheet for health professionals (updated April 1, 2024).
  2. Siervo M, et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. J Nutr. 2013;143(6):818-826.
  3. FDA. Questions and answers on dietary supplements.

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