Fair evidence · Performance
Beetroot juice
also: Nitrate
Endurance in efforts of roughly 4 to 30 minutes
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
Nitrate from beetroot is converted to nitric oxide in your body, which can lower the oxygen cost of exercise. The Australian Institute of Sport recommends 6 to 8 mmol (350–500 mg) of nitrate, 2 to 3 hours before the effort. Highly trained endurance athletes (VO₂max above 65) do not benefit significantly.
- Dosage
- 350–500 mg nitrate (6–8 mmol)
- Timing
- 2–3 hours before the effort
- Approx. price
- €20–40 per month
Watch out
The effect varies from person to person and is clearest in recreational athletes.
Frequently asked questions about supplements
How much Beetroot juice per day?
350–500 mg nitrate (6–8 mmol)
When should you take Beetroot juice?
2–3 hours before the effort
Does Beetroot juice really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Beetroot juice cost?
€20–40 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Australian Institute of Sport. Sports Supplement Framework: dietary nitrate / beetroot juice. (fact sheet)
- Effects of beetroot juice on physical performance in professional athletes and healthy individuals: an umbrella review (2025). Nutrients. (umbrella review of 15 meta-analyses)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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