
Top 9 Best Beetroot Supplements (2026)
We make this one. Our own Super Achiever formula — held to the exact same 50/50 criteria as every pick below, and we put it up top so you see it first. Full transparency: it's ours.
- #0Organic

Super Achiever Beetroot (Organic Beta Vulgaris)
Super Achiever Club · ships direct from our storeOur in-house organic beetroot — single-ingredient Beta vulgaris in easy capsules, the dietary-nitrate vehicle behind the blood-pressure and endurance research. Pinned here because it's ours, held to the same 50/50 criteria.
- Form
- Organic beetroot powder (Beta vulgaris) · capsules
- Size
- 60 capsules · 2 per day
- Made in
- USA · vegan, all-natural
- Best for
- Nitric-oxide / circulation support
Pros- Single-ingredient organic beetroot — no junk, no fillers
- Capsules, not a staining powder you have to mix and drink
- Vegan, all-natural, USA-made
- Ships direct from us — no marketplace middleman
Honest trade-offs- Nitrate content is not disclosed — like most beet supplements, you can't dose to the trial nitrate window
- Capsules deliver less beet mass than a full scoop of beet powder
- 60 caps at 2/day is a one-month supply
Our take — If you'd rather take beetroot as a clean organic capsule than mix a powder, this is our own — single-ingredient Beta vulgaris, no fillers. Like nearly every beet product it doesn't quantify nitrate, so treat it as whole-beet support rather than a measured nitrate dose — we won't print a number the label doesn't.
9 picks — ranked by our 50/50 methodology
- #1Best overall

HumanN SuperBeets Black Cherry
HumanN · Fermentation-processed beet crystal powder · 30 servings (5.3 oz)9.4/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%9.9
- Dose vs studied range25%9.2
- Purity & label transparency20%9.2
- Value per serving15%9.1
- Taste & real-world use10%9.2
The category benchmark — a clinically-marketed, fermentation-processed beet crystal powder positioned around nitric-oxide activity, with a black-cherry flavor that dissolves cleanly. The recognized default, even though (like almost all beet products) it doesn't print a nitrate number.
- Form
- Powder (concentrated beet crystals)
- Nitrate disclosed
- Not disclosed — no nitrate mg on label
- Dose
- 1 tsp (~5 g) concentrated beet crystals per serving
- Count
- 30 servings (5.3 oz canister)
Pros- The most recognized, heavily-studied-and-marketed beet brand for NO and blood-pressure support
- Black cherry flavor is widely liked and dissolves cleanly in water
- Non-GMO, US-grown beets, concentrated crystals rather than just dried whole beet
- Fermentation step is positioned around preserving nitric-oxide activity
Cons- Premium price per serving versus plain beet powders
- Does not disclose actual nitrate mg per serving — you can't verify the active dose
- Contains stevia and natural flavor — not a plain single-ingredient beet
Our take — SuperBeets earns the top slot as the category default: it's the most recognized, most-marketed beet product, the black-cherry crystals dissolve cleanly and taste good enough to take daily, and the whole product is built around nitric-oxide activity rather than raw beet mass. The honest asterisk — and it applies to almost everything here — is that it does not print a nitrate number, so you're trusting the brand's process rather than a verified dose. If you want the easy, well-liked, widely-trusted starting point and you'll judge it by how you feel over a couple of weeks, this is the one to buy first. If you specifically want a stated nitrate dose, jump to Toniiq (#4).
- #2Best added-nitrate formula

Force Factor Total Beets Drink Mix
Force Factor · Beet root + added NO3-T nitrates drink mix · 30 servingsSAC Product Score™ — how it breaks down- Nitrate content & potency30%9.6
- Dose vs studied range25%8.9
- Purity & label transparency20%8.9
- Value per serving15%8.3
- Taste & real-world use10%8.9
One of the few mainstream beet powders that openly ADDS standardized NO3-T nitrates on top of whole beet — squarely targeting the nitric-oxide pathway rather than relying on beet mass alone. The pick for people who want the actual NO precursor in the mix.
- Form
- Powder (flavored drink mix)
- Nitrate disclosed
- Adds NO3-T nitrates; total nitrate mg not disclosed
- Dose
- 3 g beet root powder per serving (plus NO3-T nitrates)
- Count
- 30 servings
Pros- Combines whole beet root with added NO3-T nitrates — the actual NO precursor, not just beet
- Performance and endurance positioning with energy and circulation framing
- Widely available, strong review base, mixes easily
- Good value per serving for a fortified formula (~$0.90)
Cons- Total nitrate mg per serving still not disclosed despite adding nitrates
- Flavored drink mix contains sweeteners and natural flavor — not a plain beet
- Beet mass per serving (3 g) is modest versus bulk powders
Our take — Total Beets lands at #2 for one substantive reason: it's among the very few mainstream products that adds standardized NO3-T nitrates on top of beet root, which means it's targeting the nitric-oxide pathway with the actual precursor rather than hoping the beet mass carries enough nitrate. It still doesn't print a total nitrate figure — so it isn't fully transparent — but adding a named nitrate source is a real step beyond a plain powder, and at about $0.90 a serving it's well-priced. The beet mass itself is modest at 3 g, and it's a flavored, sweetened drink mix rather than a clean single ingredient. For someone who wants the NO precursor explicitly in the formula and likes a flavored daily drink, this is the sharpest pick on the list.
- #3Best no-mix convenience

HumanN SuperBeets Heart Chews
HumanN · Beet root + grape seed extract soft chews · 60 chews (30 servings)8.6/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%8.8
- Dose vs studied range25%7.9
- Purity & label transparency20%8.8
- Value per serving15%8.8
- Taste & real-world use10%9.2
The convenience pick — a no-water, no-mixing soft chew that pairs beet root with grape seed extract for blood-pressure support on the go. Lowest-effort format here, at the cost of a low actual beet dose.
- Form
- Soft chew
- Nitrate disclosed
- Not disclosed (label reports ~500 mg beet + 150 mg grape seed extract)
- Dose
- 2 chews (~500 mg beet root powder + grape seed extract) per serving
- Count
- 60 chews (30 servings)
Pros- No mixing or water needed — easy daily compliance and travel-friendly
- Adds grape seed extract, which has its own blood-pressure evidence
- Pleasant pomegranate-berry flavor, trusted HumanN brand
- Convenient format makes consistency (the thing that matters most) realistic
Cons- Low actual beet mass (~500 mg) — chews are a low-dose format versus powders
- Contains added sugars and sweeteners typical of chews
- Premium price per serving, and nitrate content not disclosed
Our take — The Heart Chews exist to solve the real problem with beetroot — compliance. A chew you can take anywhere with no water and no earthy-beet taste is far easier to keep up for the weeks or months the blood-pressure benefit actually requires, and pairing beet with grape seed extract (which has its own modest BP evidence) is a sensible combination for that goal. The trade-off is dose: about 500 mg of beet per serving is a fraction of what a powder delivers, so this is a maintenance-and-convenience product, not a high-dose endurance one. It's also premium-priced and, like the rest, doesn't disclose nitrate. Buy it for effortless daily blood-pressure support; skip it if your goal is an endurance dose, where a powder or concentrated extract makes more sense.
- #4Best disclosed-nitrate pick

Toniiq 20x Concentrated Beet Root Extract
Toniiq · 20:1 concentrated extract, min 4% nitrates · 240 caps (120 servings)8.4/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%9.0
- Dose vs studied range25%8.2
- Purity & label transparency20%8.2
- Value per serving15%8.2
- Taste & real-world use10%7.7
The concentrated-extract standout and the ONLY product here that actually quantifies its nitrate — a 20:1 extract standardized to a minimum 4% nitrates (~56 mg/serving), so you get a stated nitrate dose in two flavorless capsules. The science-minded pick.
- Form
- Capsule (20:1 concentrated extract)
- Nitrate disclosed
- Yes — min 4% nitrates, listing claims >56 mg nitrates/serving
- Dose
- 2 capsules = 1,400 mg of 20:1 extract (28,000 mg whole-beet equivalent)
- Count
- 240 capsules (120 servings)
Pros- Rare disclosed nitrate spec (min 4% nitrates, ~56 mg/serving) — the active that actually matters
- Highly concentrated 20:1 extract means real potency in small capsules
- Third-party tested; 120 servings makes cost-per-serving very low (~$0.23)
- Capsule format with no flavor or sweeteners — zero-effort dosing
Cons- White-label-style listing (brand 'Toniiq' shown mainly as 'TQ' on the pack)
- Concentrated extract loses some whole-beet cofactors versus a powder
- The big '28,000 mg' marketing number refers to raw equivalence, not capsule weight
Our take — On transparency, Toniiq is the most honest product in the category by a clear margin: it's the only one that actually puts a nitrate number on the table — a minimum 4% nitrates, roughly 56 mg per serving — which means for the first time you can reason about the dose the trials care about instead of guessing. Add a genuinely low cost per serving (~$0.23) and flavorless capsules, and the science-minded case for it is strong. It sits at #4 rather than higher mostly on presentation and form: it's a white-label-style listing, the headline '28,000 mg' is raw-equivalence marketing, and a concentrated extract sheds some of the whole-beet cofactors a powder keeps. But if you care most about knowing your nitrate dose, this is the rational buy on the entire list.
- #5Best trusted-brand capsule

NOW Sports Beet Root Capsules
NOW Foods · Single-ingredient dried whole beet · 180 veg caps (90 servings)8.1/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%8.2
- Dose vs studied range25%7.4
- Purity & label transparency20%8.7
- Value per serving15%8.2
- Taste & real-world use10%8.2
A trusted-brand, single-ingredient whole-beet capsule from NOW's Sports line — the no-frills convenient option for people who won't drink powder, backed by NOW's in-house GMP testing.
- Form
- Capsule (dried whole beet, not an extract)
- Nitrate disclosed
- Not disclosed (naturally-occurring nitrates from dried beet)
- Dose
- 2 capsules = 1,100 mg beet root (550 mg per capsule)
- Count
- 180 veg capsules (90 servings at 2/day)
Pros- Reputable manufacturer (NOW) with in-house GMP testing labs
- Clean single-ingredient dried whole beet — non-GMO and vegan
- Capsules mean no taste and no mixing — easy to dose
- 180-count bottle is good value (~$0.26/serving)
Cons- Whole dried beet, not concentrated — modest nitrate per capsule
- No disclosed nitrate content
- You need several capsules to approach a meaningful beet dose
Our take — NOW Sports Beet Root is the dependable, trusted-name capsule for the person who simply won't drink an earthy powder. You get clean, single-ingredient dried whole beet from a manufacturer with genuine in-house QC, in a no-taste, no-mixing format, at a fair ~$0.26 per serving. The honest limitation is potency: this is dried whole beet rather than a concentrated extract, so the nitrate per capsule is modest and — as with most of the field — undisclosed, which means hitting an endurance-level dose would take a lot of capsules. As a convenient, reputable daily beet capsule for general support, it's a solid pick; for a stated, concentrated nitrate dose in capsule form, Toniiq (#4) is the stronger choice.
- #6Best organic powder

KOS Organic Beet Root Powder
KOS · Single-ingredient USDA Organic beet root · 90 servings (12.7 oz)7.9/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%8.0
- Dose vs studied range25%7.2
- Purity & label transparency20%8.5
- Value per serving15%8.0
- Taste & real-world use10%8.0
A clean USDA Organic single-ingredient beet powder in a large 90-serving jar — the organic everyday driver with no flavors or sweeteners, for people who want just beet and nothing else.
- Form
- Powder (single-ingredient)
- Nitrate disclosed
- Not disclosed
- Dose
- ~4 g organic beet root per serving
- Count
- 90 servings (12.7 oz jar)
Pros- USDA Organic (CCOF certified), non-GMO, vegan, gluten- and soy-free
- Single ingredient — nothing but beet, no added sugar or flavor
- 90 servings per jar is strong value for an organic powder (~$0.37/serving)
- Jar packaging is convenient for daily scooping
Cons- Unflavored raw beet taste is earthy and divides users
- No disclosed nitrate content
- Whole beet powder, not a concentrated extract — modest, unverifiable nitrate load
Our take — KOS is the clean-label organic powder for buyers who want beet and literally nothing else — USDA Organic, single ingredient, no sweeteners — in a generous 90-serving jar at a fair per-serving price. As an honest, transparent product it's easy to recommend on its own terms. Its ranking reflects the category's central limitation, though: it's a plain whole-beet powder, so the nitrate is both modest and undisclosed, and the earthy unflavored taste is genuinely divisive (you'll want to blend it into a smoothie). Buy it if organic, single-ingredient purity is your priority and you don't mind the flavor; if cost is the main driver, Nutricost (#7) gives you a full pound of similar organic powder for less.
- #7Best value

Nutricost Organic Beet Root Powder
Nutricost · Single-ingredient USDA Organic beet root · 1 lb (~90 servings)7.7/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%7.8
- Dose vs studied range25%7.0
- Purity & label transparency20%7.8
- Value per serving15%8.3
- Taste & real-world use10%7.8
The value pick — a full pound of USDA Organic single-ingredient beet powder at one of the lowest cost-per-gram prices on the market. Maximum real beet per dollar, no frills.
- Form
- Powder (single-ingredient)
- Nitrate disclosed
- Not disclosed
- Dose
- ~5 g organic beet root per serving
- Count
- ~90 servings (1 lb / 16 oz bag)
Pros- Excellent value — a full pound of organic beet powder for about $22 (~$0.24/serving)
- USDA Organic, non-GMO, vegan, single ingredient
- Made in a GMP-compliant, FDA-registered facility
- ~5 g per serving is a solid beet mass for the price
Cons- Plain earthy beet flavor (unflavored bag)
- No disclosed nitrate content
- Bag (not jar) packaging is less convenient for daily scooping
Our take — If your priority is the most real beet per dollar, Nutricost wins outright: a full pound of USDA Organic, single-ingredient beet powder for around $22 works out to roughly $0.24 a serving at a solid ~5 g scoop, made in a GMP-compliant facility. For high-dose experimenters who want to push beet mass without spending much, it's the obvious value play. The compromises are exactly what you'd expect at this price — an earthy unflavored taste, undisclosed nitrate content like nearly everything here, and a bag rather than a jar, which is fussier to scoop from. Buy it to dose beet cheaply and generously; pay more only if you want flavor (SuperBeets, #1), a stated nitrate dose (Toniiq, #4), or capsule convenience (NOW, #5).
- #8Best value extract capsule

BulkSupplements Beet Root Extract Capsules
BulkSupplements.com · Beet root extract · 365 caps (365 servings)7.5/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%7.6
- Dose vs studied range25%6.8
- Purity & label transparency20%7.6
- Value per serving15%8.1
- Taste & real-world use10%7.6
The value extract capsule — a full year of single-capsule beet root extract servings at a very low cost-per-serving, from a bulk-focused manufacturer that publishes COAs. Cheapest path to a daily beet capsule.
- Form
- Capsule (beet root extract)
- Nitrate disclosed
- Not disclosed (extract ratio also not disclosed)
- Dose
- 1 capsule = 400 mg beet root extract
- Count
- 365 capsules (365 servings)
Pros- 365 capsules — roughly a year's supply for about $23, extremely low cost per serving (~$0.06)
- One capsule per serving of beet extract — convenient, vegan, and gluten-free
- BulkSupplements third-party tests and publishes COAs
- No flavor, no mixing, easy to add to a daily stack
Cons- Extract ratio not disclosed — true potency versus whole beet is unclear
- No nitrate content stated
- Plain bag-style supplement with minimal branding or flavor
Our take — BulkSupplements is the rock-bottom-cost way to take a daily beet extract capsule: about a year's supply for ~$23, which is roughly six cents a serving, from a manufacturer that does at least publish COAs. For a low-effort, low-cost addition to an existing supplement stack, that value is hard to argue with. The catch is the one that keeps it at #8: neither the extract ratio nor the nitrate content is disclosed, so the true potency relative to whole beet is genuinely unclear — you're buying an unknown-strength extract cheaply. It's a fine budget capsule for general support; if you want a capsule whose nitrate you can actually reason about, Toniiq (#4) is worth the small step up in price.
- #9Best nitrate-stacked blend

Snap Supplements Organic Beet Root Powder
Snap Supplements · Organic beet + Oxystorm red spinach + pomegranate · 30 servings (8.8 oz)7.4/10SAC Product Score™SAC Product Score™ — how it breaks down- Nitrate content & potency30%8.0
- Dose vs studied range25%6.5
- Purity & label transparency20%8.0
- Value per serving15%5.0
- Taste & real-world use10%8.5
A nitric-oxide-focused organic blend that stacks beet with Oxystorm red spinach — one of the most nitrate-dense plants — plus pomegranate, for a circulation-targeted formula with a pleasant mixed-berry flavor.
- Form
- Powder (blend: beet + red spinach + pomegranate)
- Nitrate disclosed
- Not disclosed (adds Oxystorm red spinach, a high-nitrate source)
- Dose
- 1 scoop per serving (organic beet blended with red spinach & pomegranate)
- Count
- 30 servings (8.8 oz)
Pros- Adds Oxystorm red spinach — a recognized concentrated dietary-nitrate source — on top of beet
- USDA Organic, non-GMO, vegan, caffeine-free, no added sugar
- Pleasant mixed-berry flavor improves daily compliance
- Circulation/NO positioning built on two nitrate sources, not one
Cons- Only 30 servings — higher cost per serving than plain powders (~$1.13)
- Total nitrate mg not disclosed despite the NO positioning
- A blend (beet + red spinach + pomegranate) rather than a pure beet product
Our take — Snap is the most interesting blend on the list: stacking Oxystorm red spinach — among the most nitrate-dense plants available — on top of organic beet is a smart, NO-targeted move, and the mixed-berry flavor and clean organic, no-added-sugar formula make it genuinely pleasant to take daily. It rounds out the ranking at #9 mainly on value and transparency: at ~$1.13 a serving with only 30 servings it's one of the pricier options, and despite leaning hard on the nitric-oxide angle it still doesn't disclose total nitrate. It's also a multi-ingredient blend, not a pure beet. Buy it if you like the idea of two concentrated nitrate sources in a tasty organic formula and don't mind paying for it; for a stated nitrate dose at a fraction of the cost, Toniiq (#4) remains the transparency winner.
▸ Affiliate disclosure: every Amazon link uses our Associates tag (superachieverclub-20). We earn a small commission at no cost to you; it funds independent reviews. We never accept payment to change a ranking.
Beetroot's only active is nitrate — and almost no label discloses the dose
- 01
Beetroot is a nitrate delivery vehicle, not a "beet vitamin."
The body converts inorganic nitrate through the nitrate-nitrite-nitric-oxide pathway into NO, the molecule that relaxes and widens blood vessels. That single mechanism sits behind the two things beetroot is genuinely good for, both with real human-trial support.
- 02
For endurance the effect is real but strictly dose-dependent.
Lansley 2011 showed nitrate cut the O2 cost of walking and running and improved cycling time-trial performance. Wylie 2013 mapped the dose: 8.4 and 16.8 mmol raised time-to-exhaustion by roughly 14% and 12%, while a low 4.2 mmol dose did nothing.
- 03
For blood pressure the drop is modest but replicated.
Webb 2008 found 500 mL of beetroot juice dropped blood pressure by about 10/8 mmHg, peaking around 3 hours with plasma nitrite. The Siervo 2013 meta-analysis pooled the trials to a systolic drop of roughly 4.4 mmHg.
- 04
The uncomfortable truth that shapes the whole ranking: nitrate is almost never disclosed.
A label reading "5 g of beet root powder" gives beet mass, not nitrate load, which varies with cultivar, soil, and processing. Of the nine products, only Toniiq (#4) quantifies its nitrate (min 4% nitrates, ~56 mg/serving); every other pick is honestly marked "not disclosed."
Lansley 2011 (PMID 21071588, PMID 21471821), Wylie 2013 (PMID 23640589), Webb 2008 (PMID 18250365), and the Siervo 2013 meta-analysis (PMID 23596162) — full scoring in the methodology below.
How we ranked these nine
Beetroot supplements can't be ranked on the marketing-friendly numbers (the "28,000 mg" or "5 g" on the front of the pack), because the active that the trials dose is nitrate — and almost nobody discloses it. So we built the ranking around the nitrate question first. Nitrate content and potency carries the most weight: a product that actually quantifies its nitrate (only Toniiq does) or adds a recognized nitrate source on top of beet (NO3-T nitrates, Oxystorm red spinach) is doing the thing the science says matters, and scores higher than an opaque whole-beet powder of unknown nitrate load. Dose versus the studied range is next — how much real beet, or concentrated beet-equivalent, you get per serving relative to the beet mass the trials used, acknowledging that beet mass is only a proxy for nitrate. Purity and label transparency is the fraud-and-trust filter: single-ingredient, USDA-Organic, third-party-tested, and honest labeling earn credit; big raw-equivalence marketing numbers and undisclosed blends lose it. Value per serving is the tiebreaker within a tier. Taste and real-world use — mixability, capsule-vs-powder format, flavor, daily compliance — settles the rest, because a beet product only works if you actually take it consistently. One rule we held throughout: where a brand does not state nitrate mg, we mark it "not disclosed" and never invent a figure.
- Nitrate content & potency30%
The active is inorganic nitrate, the NO precursor. Products that quantify nitrate (Toniiq, ~56 mg/serving at min 4%) or add a recognized nitrate source on top of beet (Force Factor's NO3-T nitrates; Snap's Oxystorm red spinach) score highest because they target the studied pathway. Plain whole-beet powders of undisclosed nitrate content score lower here — not because they're bad, but because you can't verify the dose that the endurance and blood-pressure trials actually used.
- Dose vs studied range25%
How much real beet — or concentrated beet-equivalent — you get per serving, against the beet mass the trials worked with (treating beet mass as a rough proxy for nitrate, since most labels give nothing better). Concentrated extracts (Toniiq's 20:1) and higher-mass powders (5 g organic scoops) rate above low-mass formats like 500 mg chews. Honest caveat baked into the score: more beet mass does not guarantee more nitrate when the nitrate isn't disclosed.
- Purity & label transparency20%
Single-ingredient, USDA-Organic, non-GMO, third-party-tested, and an honest label earn credit — this is an animal-free plant concentrate, so the main trust issues are accurate labeling and not over-claiming. Big raw-equivalence marketing numbers ('28,000 mg'), undisclosed blends, and white-label-style listings cost points. A product that openly states what it is (and isn't) ranks above one that leans on a headline number.
- Value per serving15%
Street price divided by a serving, with serving count factored in. A year of capsules for ~$23 (BulkSupplements) or a full pound of organic powder for ~$22 (Nutricost) is excellent value; a 30-serving premium canister or chew is the costly end. Tiebreaker within a tier — usability and the nitrate question come first.
- Taste & real-world use10%
Beetroot only works if you take it daily for weeks, so format and palatability matter. Flavored crystals and berry blends (SuperBeets black cherry, Snap mixed berry) win on compliance; flavorless capsules win on zero-effort dosing; plain earthy organic powders divide opinion on taste. Mixability, no-water convenience, and flavor settle ties at the margin.

The bottom line
- 01
HumanN SuperBeets Black Cherry (#1) is the recognized default you judge by feel.
The most recognized, most-marketed beet product, with fermentation-processed black-cherry crystals that dissolve cleanly and are built around nitric-oxide activity. The honest asterisk, shared by almost everything here, is that it doesn't print a nitrate number.
- 02
The alternatives split cleanly by goal, format, and price.
Want the NO precursor added explicitly: Force Factor Total Beets (#2) stacks NO3-T nitrates onto beet. Cheapest real beet is Nutricost Organic (#7) at around $22 a pound; NOW Sports (#5) is the trusted-brand capsule; the SuperBeets Heart Chews (#3) are no-water blood-pressure maintenance; Snap (#9) is a tasty organic blend with a second nitrate source.
- 03
Dose for the goal — and accept you can't see the dose directly.
The endurance trials used roughly 6-13 mmol of nitrate, so for performance lean toward higher beet mass (Nutricost, KOS) or the only disclosed-nitrate extract, Toniiq (#4), and give it two weeks. For blood pressure, consistency beats heroics: a moderate daily dose for weeks is what moved the numbers.
Every claim ranked above traces back to one of these
Peer-reviewed studies, meta-analyses and clinical trials behind the picks. Click any citation to read the abstract on PubMed.
- [1]Wylie 2013
Beetroot juice and exercise: pharmacodynamic and dose-response relationships
Mapped the dose-response for beetroot nitrate and endurance: moderate (8.4 mmol NO3-) and high (16.8 mmol NO3-) doses raised time-to-exhaustion by ~14% and ~12%, while a low 4.2 mmol dose did NOT significantly improve performance. The key reason dose matters — and why the near-universal failure of beet supplements to disclose nitrate is a real problem for endurance buyers.
- [2]Lansley 2011 (O2 cost)
Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled study
In a placebo-controlled crossover, dietary nitrate (from beetroot juice) reduced the oxygen cost of both walking and running — meaning the same submaximal effort required less O2. A core mechanism behind beetroot's endurance benefit: better efficiency, so a given pace feels easier.
- [3]Lansley 2011 (time trial)
Acute dietary nitrate supplementation improves cycling time trial performance
A single acute dose of dietary nitrate (beetroot juice) improved 4-km and 16.1-km cycling time-trial performance versus placebo. Direct performance evidence — not just physiology — that beetroot nitrate can make athletes faster over a fixed distance.
- [4]Webb 2008
Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite
In healthy volunteers, ~500 mL of beetroot juice lowered blood pressure by roughly 10/8 mmHg about 3 hours after ingestion, tracking the peak rise in plasma nitrite. The landmark trial establishing that beetroot's dietary nitrate acutely reduces blood pressure via the nitrate-nitrite-NO pathway.
- [5]Siervo 2013 (meta-analysis)
Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis
Pooling randomized controlled trials, inorganic nitrate and beetroot juice supplementation significantly reduced systolic blood pressure (on the order of ~4-5 mmHg). The meta-analytic confirmation that the blood-pressure effect is real and replicable across studies, not a one-off finding.

