Compound library
Understand what people are taking.
Browse medicines, supplements, herbs, and health foods. Each profile brings community reports and linked research into one clear view.
Browse medicines, supplements, herbs, and health foods. Each profile brings community reports and linked research into one clear view.
Beetroot juice and concentrated beetroot 'shots' are the main dietary source of inorganic nitrate, which the body turns into nitrite and nitric oxide, a signal that relaxes blood vessels. Meta-analyses of randomised trials find it lowers systolic (upper) blood pressure by about 3.5 to 5 mmHg. In exercise it lengthens time to exhaustion and raises power output a little, but pooled time-trial results show little or no benefit. The evidence on this page is about the nitrate effect; most trials used beetroot juice or nitrate salts.
11 of 22 results reported a benefit, from 5 published studies.
5 studies, including a review of trials
These are the figures the studies reported, not a prediction for any one person. Where several studies measured the same thing in the same unit, we show a simple average and say so. Every individual result is listed below.
See every resultSustained physical performance — cardiovascular capacity, stamina, and oxygen utilisation during prolonged exercise.
Also known as: Beetroot juice, Beta vulgaris, Dietary nitrate, Inorganic nitrate
Every published result for this pair, extracted and audited.
These charts group published studies by what they reported and how they were run — green marks studies that reported a benefit for this pairing. Tiers run from pooled analyses of many trials (strongest) to one-off observational reports.
Direction of reported outcomes for Beetroot (dietary nitrate) in endurance.
Study designs behind these findings.
Hand-selected PubMed studies, linked to the originals.
Be the first to share what you noticed with Beetroot (dietary nitrate) for endurance. Why counts start empty.
Every measured outcome, one row per finding - numbers exactly as reported.
| Study | Design | n | Duration | Outcome measured | Reported result | Direction |
|---|---|---|---|---|---|---|
| PMID 40085422 2025 | Systematic review | - | - | muscular endurance | 0.48 (95% CI 0.23-0.74) | Benefit |
| PMID 40085422 2025 | Systematic review | - | - | peak power output (PPO) | 0.25 (95% CI 0.10 to 0.39) | Benefit |
| PMID 40085422 2025 | Systematic review | - | - | time to PPO | -0.76 (95% CI - 1.18, - 0.33) | Benefit |
| PMID 40085422 2025 | Systematic review | - | - | time-to-exhaustion tasks | 0.33 (95% confidence interval (CI) 0.19-0.47) | Benefit |
| PMID 40085422 2025 | Systematic review | - | - | total distance covered | 0.42 (95% CI 0.09-0.76) | Benefit |
| PMID 32560317 2020 | Systematic review | - | - | Endurance performance in trained cyclic-sport athletes (significant in 8 of 27 studies) | reported qualitatively | Unclear |
| PMID 32560317 2020 | Systematic review | - | - | Exercise economy | reported qualitatively | Unclear |
| PMID 32560317 2020 | Systematic review | - | - | Exercise tolerance | reported qualitatively | Benefit |
| PMID 28067808 2017 | Systematic review | - | - | Cardiorespiratory endurance in athletes (efficiency, time to exhaustion at submaximal intensity) | reported qualitatively | Benefit |
| PMID 28067808 2017 | Systematic review | - | - | Performance at anaerobic-threshold intensity and VO2max | reported qualitatively | Unclear |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Blood lactate levels | reported qualitatively | No benefit |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Distance travelled | reported qualitatively (MD 163.7 m, P = 0.03) | Benefit |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Oxygen uptake (VO2) during exercise | reported qualitatively (MD - 0.04 L/min, P < 0.00001) | Unclear |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Perceived exertion | reported qualitatively | No benefit |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Power output | reported qualitatively (MD 4.6 watts, P < 0.0001) | Benefit |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Time to exhaustion | reported qualitatively (MD 25.3 s, P < 0.00001) | Benefit |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Time trial performance | reported qualitatively | No benefit |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | VO2max | reported qualitatively | No benefit |
| PMID 34243756 2021 | Meta-analysis | 1061 | - | Work done | reported qualitatively | No benefit |
| PMID 27600147 2017 | Meta-analysis | - | - | graded-exercise test (GXT) performance | 0.25 (95 % Cl = -0.06 to 0.56, p > 0.05) | No benefit |
| PMID 27600147 2017 | Meta-analysis | - | - | time to exhaustion (TTE) performance | 0.33 (95 % Cl = 0.15-0.50, p < 0.01) | Benefit |
| PMID 27600147 2017 | Meta-analysis | - | - | time trial (TT) performance | -0.10 (95 % Cl = -0.27 to 0.06, p > 0.05) | No benefit |