Beetroot is a genuine dietary nitrate source, and the evidence that nitrate supplementation supports endurance performance and cardiovascular function is among the stronger bodies of research in the sports nutrition category. The catch is that the relevant number — dietary nitrate content — almost never appears on a beetroot supplement label.
This puts beetroot in an unusual position: the mechanism is well-understood, the evidence is legitimate, and the product category makes it genuinely difficult to know whether any specific supplement delivers what the research used. That is worth understanding before buying.
The mechanism: nitrate to nitrite to nitric oxide
Dietary nitrate (NO3⁻) from beetroot follows a two-step conversion pathway. Bacteria on the tongue and in the digestive tract reduce nitrate to nitrite (NO2⁻). Then nitrite is converted to nitric oxide (NO) in the body's tissues.
Nitric oxide causes smooth muscle in blood vessel walls to relax — vasodilation — which reduces the oxygen cost of exercise at a given workload and increases blood flow to working muscles. Two practical consequences follow. First: the conversion requires bacteria on the tongue, which is why antibacterial mouthwash used before a nitrate supplement significantly reduces the nitric oxide response. Second: the active ingredient is nitrate, not beetroot — beetroot is a delivery vehicle, and the nitrate content varies considerably depending on form and concentration.
What the research actually used
Published trials on beetroot and performance used dietary nitrate at doses typically between 300mg and 600mg per session, delivered as beetroot juice concentrate (around 70–140ml). That is a very different thing from 1,300mg of beetroot root powder.
| Form | Typical nitrate content | Notes |
|---|---|---|
| Fresh beetroot | ~250mg per 100g | Highly variable — depends on soil, variety, storage |
| Beetroot juice concentrate (70–140ml) | ~300–600mg nitrate | What most performance trials used. Concentrated and measurable. |
| Beetroot root powder (capsule) | Unstated on most labels | Concentration depends heavily on processing. 1,300mg powder ≠ 1,300mg nitrate. |
| Synthetic nitrate | Known exactly | Used in mechanistic research. Not a common supplement format. |
What the research does and does not support
| Supported by reasonable evidence | Less well supported |
|---|---|
| Reduced oxygen cost of submaximal exercise (endurance events) | Benefits in highly trained elite athletes (effect appears smaller as fitness increases) |
| Improved time-to-exhaustion in endurance protocols | Strength or power output improvements (nitrate research is primarily endurance) |
| Blood pressure reduction within or above the normal range | Long-term supplementation benefits beyond acute dosing |
| Improved blood flow markers | Fat loss or body composition changes |
Who should and should not buy a beetroot supplement
- If you do sustained aerobic exercise — cycling, running, swimming, rowing — the evidence for nitrate supporting performance at this kind of work is the strongest in the category. A concentrated juice shot is the most research-matched format; a powder capsule is more convenient and may still be effective if the nitrate content is adequate.
- If you want cardiovascular support — dietary nitrate is a reasonable addition alongside diet and lifestyle. The blood pressure data is real at meaningful doses.
- If you do primarily strength training — the evidence is weaker. Nitrate's mechanism is primarily oxygen delivery, not force production.
- If you take medication for high blood pressure or erectile dysfunction (PDE5 inhibitors) — do not add nitrate supplementation without talking to whoever prescribes your medication. The interaction is documented.
- If you use antibacterial mouthwash — use it after, not before. The tongue bacteria required for nitrate conversion are killed by antibacterial agents.
Reading a beetroot supplement label in ten seconds
- Look for a stated nitrate content. If the label says only powder weight, the dose cannot be compared to published research. This applies to our product too.
- Check whether it is a juice concentrate or root powder. The concentrate format is more likely to match what trials used.
- Check the serving size and timing recommendation. Nitric oxide peaks roughly 2–3 hours after ingestion, so timing around training matters more than with most supplements.
- Check for blood pressure interactions if you take any cardiovascular medication.
What we do
Verelia Beetroot provides 1,300mg of organic beetroot root powder per two-capsule serving — non-GMO, vegan, gluten free, in a vegetarian capsule. The label states the powder weight and the organic certification. It does not state a nitrate content, because we do not measure it, which means it cannot be directly compared to the dose used in endurance research.
We think it is an honest product at a reasonable price for people who want a convenient beetroot intake alongside training. We think it is the wrong product for anyone whose primary goal is to precisely replicate a specific research protocol — that use case is better served by a standardised juice concentrate where the nitrate content is measured and stated.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Beetroot can interact with medication for high blood pressure and with PDE5 inhibitor medications — speak to your healthcare provider before starting if you take either. Beetroot may cause pink or red urine and stools (beeturia), which is harmless but can be alarming if unexpected.
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