Beetroot extract

One of the few supplements with consistent ergogenic evidence in endurance sports. Blood pressure effects are mild but real.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Multiple meta-analyses confirm improved time-to-exhaustion and reduced oxygen cost of submaximal exercise. Systolic BP reduction of ~4 mmHg in meta-analyses. Effects are attenuated in elite athletes.

• Increases nitric oxide availability
• Improves exercise economy and time-to-exhaustion
• Modestly lowers systolic blood pressure

400–800 mg nitrate (roughly 500 mL beet juice or equivalent concentrate) 2–3 hours before exercise.

• Beeturia
• GI discomfort
• Temporary red stool

Beeturia (red urine/stool) is harmless but alarming. Avoid mouthwash around dosing—it kills the oral bacteria needed for nitrate conversion.

Performance benefits are clearest in recreational athletes; elite athletes show diminished returns. Nitrate content varies between products.

• Energy58
• Recovery40
• Muscle35