Nitrate is the reason beetroot is studied
Beetroot is naturally high in nitrate. After you eat it, bacteria in the mouth convert some nitrate to nitrite, and the body can turn nitrite into nitric oxide. That pathway is the focus of most beetroot research.
So the useful question about a beetroot product is not how much beetroot it contains, but how much nitrate it delivers per serving.
What the research used
The Australian Institute of Sport reports benefits mainly in cycling and running efforts lasting about 4 to 30 minutes and in intermittent, team-sport-style exercise. Highly trained endurance athletes showed little or no benefit, and few studies have included women.
These findings come from people taking a measured nitrate dose. They do not transfer to a product unless you know its nitrate content.
| Factor | What studies used |
|---|---|
| Dose | About 6 to 8 mmol (roughly 350 to 500 mg) of nitrate |
| Usual source | A single serving of concentrated beetroot juice |
| Timing | 2 to 3 hours before exercise |
| Longer use | Daily intake over roughly 3 to 15 days has also been studied |
| Larger doses | More than 10 to 12 mmol was no more effective in early research |
Powders and capsules vary widely
Nitrate content changes from plant to plant with soil, climate and time since harvest. The Australian Institute of Sport notes that many beetroot powders, gels and concentrates have had little independent testing of their nitrate content, and that juice concentrates are preferred for that reason.
A 2023 study tested 50 beetroot-based dietary supplements. The highest-dose product provided 169 mg of nitrate per recommended daily serving, well below the range used in sports research, and most provided less than a serving of fresh beetroot.
What to check on a beetroot label
If a label gives only milligrams of beetroot powder, the nitrate content is unknown. That does not mean the product is unsafe; it means you cannot compare it with the doses used in research.
| Check | Why it matters |
|---|---|
| Nitrate per serving, in mg or mmol | This is the figure research results depend on |
| A batch test for nitrate | A label claim is a target; a lot test shows a measured result |
| Form: juice concentrate or powder | Most studies used concentrated juice |
| Serving size | Some products need several capsules to reach their stated amount |
Practical notes
Beetroot can turn urine and stools pink or red for a short time. This is harmless. Concentrated products can cause stomach discomfort, so trying them on a training day before an event is sensible.
Antibacterial mouthwash may reduce the conversion of nitrate to nitrite by mouth bacteria, which can blunt the effect researchers are looking for. If you take medication or have a medical condition, check with your clinician before using a concentrated nitrate product.
How we describe our own product
DECLARED Beetroot provides 1,300 mg of organic beetroot powder per two-capsule serving. The label does not state a nitrate amount.
The batch report we reviewed confirmed the ingredient's identity and found heavy metals and microbes within specification. It did not measure nitrate. Without a nitrate result on file, we do not present this product as equivalent to the nitrate doses used in performance studies. It is a whole-food beetroot powder in capsule form, described for what it is.
Sources
This material is for general educational purposes only and is not medical advice. Consult a qualified healthcare professional about your individual circumstances.