Do beets have nitric oxide? Understanding the nitrate conversion process

October 3, 2025 •

5 min read

While it's a common belief, beets do not actually contain nitric oxide; instead, they are a potent source of dietary nitrates, which your body can efficiently convert into this beneficial molecule. This conversion process is responsible for many of the well-documented health benefits associated with beetroot consumption, from supporting blood pressure to enhancing athletic performance.

Quick Summary

Beets contain dietary nitrates that the body converts into nitric oxide through a process involving oral bacteria and the digestive system, rather than containing nitric oxide directly. This conversion promotes vasodilation, leading to better blood flow, lower blood pressure, and improved physical performance for many individuals.

Key Points

Indirect Nitric Oxide Source: Beets do not contain nitric oxide directly, but are rich in dietary nitrates that the body converts into NO.
Conversion Pathway: The conversion of nitrate to nitric oxide involves a two-step process in the mouth and stomach, relying on oral bacteria and stomach acid.
Blood Pressure Regulation: Beet-derived nitrates support vasodilation, which relaxes and widens blood vessels, helping to lower blood pressure.
Enhanced Athletic Performance: Increased nitric oxide from beetroot can improve oxygen efficiency and endurance, enhancing athletic performance, especially during intense exercise.
Timing is Key: To maximize athletic benefits, it's recommended to consume beets or beetroot juice 2 to 3 hours before a workout.
Raw vs. Cooked: Raw beets generally contain more nitrates than cooked versions, and the bioavailability can decrease with boiling.
Oral Hygiene Impact: Certain antibacterial mouthwashes can interfere with the beneficial oral bacteria needed for nitrate conversion, potentially reducing NO production.

The Science Behind Beets and Nitric Oxide

For a long time, the nutritional value of beets was recognized, but the specific mechanism behind their most profound benefits was not fully understood. It is now known that the health-promoting effects of beets are not due to nitric oxide (NO) being present in the food itself, but rather the body’s ability to use the inorganic nitrates (NO3-) abundant in beetroot.

The Entero-Salivary Nitrate Pathway

When you eat beets or drink beetroot juice, the nitrates follow a specific pathway to become beneficial nitric oxide:

Ingestion: Dietary nitrates are absorbed primarily in the small intestine.
Circulation: Up to 25% of this circulating nitrate is actively taken up by the salivary glands, where its concentration can become 10 to 20 times higher than in the blood.
Reduction by Oral Bacteria: Commensal bacteria located on the tongue's surface reduce the salivary nitrates (NO3-) into nitrites (NO2-).
Conversion in the Stomach: When the nitrite-rich saliva is swallowed and reaches the acidic environment of the stomach, it is non-enzymatically converted into nitric oxide.
Distribution: Remaining nitrites are absorbed into the bloodstream, where they can be further converted into NO in the blood and tissues under specific conditions, particularly hypoxia (low oxygen).

This two-step process, which is independent of the body's primary L-arginine pathway for NO synthesis, provides a reliable way to boost nitric oxide bioavailability.

Proven Health Benefits of Nitrates from Beets

Numerous studies have linked the increased nitric oxide from beetroot nitrates to a variety of physiological benefits.

Lowered Blood Pressure: Nitric oxide is a vasodilator, meaning it helps relax and widen blood vessels. This vasodilation leads to reduced blood pressure, which can lower the risk of heart disease and stroke. Some studies report significant reductions in both systolic and diastolic blood pressure, with effects peaking within a few hours of consumption.
Enhanced Athletic Performance: For athletes, nitrates can improve physical efficiency and endurance. Studies show that consuming beetroot juice can increase stamina, boost cardiorespiratory performance, and improve oxygen use by the muscles during exercise. The effect is especially notable during high-intensity exercise.
Improved Brain Health: Nitric oxide helps regulate blood flow throughout the body, including to the brain. This increased cerebral blood flow, particularly to the frontal lobe responsible for high-level thinking, may support cognitive function and help combat age-related cognitive decline.
Anti-Inflammatory Properties: Beets also contain potent antioxidants called betalains, which have anti-inflammatory effects. These compounds can help protect cells from damage caused by oxidative stress and inflammation, which are linked to various chronic diseases.

Optimizing Your Beetroot Intake for Nitric Oxide

To maximize the nitric oxide-boosting benefits of beets, consider the following strategies and factors.

Raw vs. Cooked Beets

The preparation method affects the nitrate content and bioavailability. While cooked beets retain some nitrates, raw beets generally contain higher concentrations and offer more dietary nitrates for conversion. Steaming or roasting is preferable to boiling, as nitrates are water-soluble and can be lost in the cooking water.

The Role of Oral Hygiene

As oral bacteria are crucial for the nitrate-to-nitrite conversion, frequent use of antibacterial mouthwash can inhibit this process and reduce nitric oxide production. Limiting the use of such products can help preserve the beneficial bacteria needed for the pathway.

Timing for Peak Benefits

For enhanced athletic performance, the timing of your beetroot intake is important. The peak blood nitrate levels occur approximately 2 to 3 hours after consumption. Athletes aiming to improve endurance should time their intake accordingly, consuming beets or juice a couple of hours before their workout or competition.

Beetroot Products: Juice vs. Powder

For convenience, many people turn to beetroot products like juice or powder. Here’s a comparison to help you choose the right option for your needs.


Feature	Beetroot Juice	Beetroot Powder
Nitrate Concentration	Can deliver a high concentration of nitrates in a single serving.	Variable; some powders are highly concentrated, while others contain lower nitrate levels.
Convenience	Less convenient for travel; requires refrigeration.	Highly convenient and portable; long shelf life.
Fiber Content	Low in fiber, as the juicing process removes most of the pulp.	Generally higher in fiber than juice, as the entire root is used.
Sugar Content	Can have a higher sugar content, especially in concentrated shots.	Typically lower in sugar per serving than juice.
Nutrient Bioavailability	Some studies suggest polyphenols in juice may enhance nitrate absorption.	May have lower levels of some polyphenols if processed with heat.
Usage	Drunk straight for a quick boost; often requires larger volumes for a significant effect.	Versatile; can be added to smoothies, water, and other recipes.

Incorporating Beets into Your Diet

Beets are a versatile and delicious addition to any diet. Beyond juice and powder, you can incorporate them into your meals in various ways:

Roasted: Cut into cubes, toss with olive oil and herbs, and roast for a simple side dish.
Salads: Grate raw beets or add thinly sliced roasted beets to salads for a vibrant pop of color and earthy flavor.
Smoothies: Add raw or steamed beets to your morning smoothie for a natural nitric oxide boost.
Hummus: Substitute some chickpeas with roasted beets for a colorful and nutrient-rich beet hummus.

Other Natural Nitric Oxide Boosters

While beets are a standout source, they are not the only food that can help your body produce nitric oxide. Other nitrate-rich foods include leafy greens like spinach, arugula, kale, and lettuce. Foods rich in the amino acid L-arginine, such as poultry, seafood, nuts, and seeds, also support nitric oxide production.

Conclusion: Embracing Nitrates for Better Health

So, do beets have nitric oxide? The answer is no, but they contain the necessary nitrates for your body to produce it naturally. This nuance is key to understanding why beets are so beneficial for your health. By harnessing the power of dietary nitrates, beets can provide significant improvements in blood pressure, athletic performance, and cognitive function through their vascular-enhancing effects. The conversion process relies on both a healthy diet and the right oral bacteria, making beetroot a prime example of how nutrition is a multi-step biological process. Whether enjoyed whole, as juice, or in powder form, incorporating this nutritious root vegetable can be a simple yet impactful step toward better cardiovascular health and overall well-being. For more on the physiological benefits of beetroot, see this detailed review: The Potential Benefits of Red Beetroot Supplementation in Health and Disease.

Frequently Asked Questions

No, beets do not directly contain nitric oxide (NO). Instead, they are a rich source of dietary nitrates, which your body converts into nitric oxide through a natural, multi-step process involving oral bacteria and the acidic environment of the stomach.

After consuming beets or beetroot juice, blood nitrate levels typically peak within 2 to 3 hours. For athletes looking to boost performance, consuming them a couple of hours before a workout is often recommended.

For maximizing nitric oxide benefits, consuming raw beets is generally more effective, as cooking can reduce the bioavailability of their dietary nitrates. Steaming or roasting is preferable to boiling, as the nitrates are water-soluble.

Frequent use of antibacterial mouthwash is not recommended if you are trying to increase nitric oxide via dietary nitrates. The process relies on beneficial oral bacteria, which can be eliminated by antibacterial products.

The nitrates in beets are converted into nitric oxide, a molecule that signals blood vessels to relax and widen. This process, known as vasodilation, improves blood flow and reduces overall blood pressure.

Beet juice can deliver a high concentration of nitrates in a single serving but is higher in sugar and lacks fiber. Beet powder is more convenient, typically lower in sugar per serving, and higher in fiber, though nitrate concentration can vary.

Yes, other foods that help boost nitric oxide include leafy greens like spinach, arugula, and kale, which are also rich in nitrates. Foods containing the amino acid L-arginine, such as meat, fish, and nuts, also support the body's NO production.