Is Nitric Oxide Made From Beets? A Comprehensive Look at the Nitrate Pathway

December 6, 2025 •

4 min read

In a 2016 study, participants who drank just 3.4 ounces of beet juice experienced a significant increase in nitric oxide levels, supporting the idea that the body converts beet-derived nitrates into this vital compound. This process is not a direct creation but a metabolic conversion involving a chain reaction within the body.

Quick Summary

Beets contain high levels of nitrates, which are not nitric oxide itself but are converted into it by the body through a specific pathway involving oral bacteria and enzymatic reductions. This conversion is scientifically proven to increase nitric oxide availability, which improves blood flow, lowers blood pressure, and boosts athletic performance.

Key Points

Indirect Production: Your body does not make nitric oxide directly from beets; instead, it uses the high concentration of dietary nitrates found in beets as a precursor.
Bacteria's Role: The conversion begins in the mouth, where oral bacteria transform nitrates from beets into nitrites.
Systemic Bioactivation: The swallowed nitrites are then converted into nitric oxide in the stomach and later in oxygen-poor tissues throughout the body.
Blood Flow & Blood Pressure: The increased nitric oxide from beet consumption promotes vasodilation, which improves blood flow and helps to lower blood pressure.
Enhanced Exercise Performance: The improved blood flow and oxygen efficiency resulting from nitric oxide synthesis can boost athletic endurance and performance.
Antioxidant Effects: In addition to nitrates, beets contain potent antioxidants called betalains, which offer anti-inflammatory and cellular protective benefits.

Understanding the Nitrate-to-Nitric-Oxide Pathway

The direct answer to whether nitric oxide is made from beets is no, but beets are instrumental in its creation. Beets are rich in dietary nitrates ($NO_3^-$), which serve as a precursor to nitric oxide ($NO$) through an alternative, oxygen-independent pathway. This process involves a fascinating symbiotic relationship with bacteria in the body, primarily in the mouth.

The Step-by-Step Conversion Process

When you consume beets or beet juice, the high concentration of nitrates is first absorbed into the bloodstream. The process then unfolds in a sequence of biological steps:

Ingestion and Absorption: Dietary nitrates ($NO_3^-$) from beets are first consumed and absorbed into the bloodstream via the upper gastrointestinal tract.
Enterosalivary Circulation: About 25% of the circulating nitrates are then concentrated in the salivary glands and secreted into the mouth.
Bacterial Reduction: Anaerobic bacteria on the tongue reduce the salivary nitrates ($NO_3^-$) to nitrites ($NO_2^-$) using nitrate reductase enzymes. This step is crucial and explains why using antibacterial mouthwash can inhibit the process.
Nitrite Ingestion: The nitrite-rich saliva is then swallowed and reaches the acidic environment of the stomach.
Acidic Conversion: The stomach's acid non-enzymatically converts some of the nitrite directly into bioactive nitric oxide ($NO$).
Systemic Bioactivation: The remaining nitrite is absorbed back into the bloodstream. In oxygen-poor tissues, such as during exercise, this nitrite can be further reduced to nitric oxide by various enzymes, ensuring a continuous supply.

Scientific Evidence Supporting the Link

Numerous clinical studies and meta-analyses provide strong evidence for the effectiveness of dietary nitrate from beets in boosting nitric oxide levels and providing associated health benefits. For instance, a 2017 meta-analysis found that regular consumption of beetroot juice significantly reduced both systolic and diastolic blood pressure in both hypertensive and normotensive individuals. Other studies have demonstrated positive effects on athletic performance and endothelial function.

Benefits Beyond Nitric Oxide

While the nitrate-to-nitric-oxide pathway is the primary mechanism discussed, beets offer a host of other health benefits that support overall wellness. They are rich in betalain pigments, which have potent antioxidant and anti-inflammatory properties that protect cells from damage. This synergistic effect, where various compounds in beets work together, amplifies their positive impact on the body.

Cooking Methods and Nitrate Content

It is worth noting that preparation method can influence the final nitrate yield from beets. Cooking at high temperatures can degrade nitrates, potentially reducing their effectiveness. For maximum impact on nitric oxide production, consuming beets raw or in juice form is preferable. Many beet supplements also concentrate the nitrates to deliver a specific dose efficiently.

Beets vs. L-Arginine for Nitric Oxide Production


Feature	Beets (Nitrate Pathway)	L-Arginine Supplementation
Mechanism	Uses a nitrate-to-nitrite-to-nitric oxide pathway, independent of oxygen levels.	Requires the nitric oxide synthase (NOS) enzyme and sufficient oxygen to convert L-arginine into nitric oxide.
Bioavailability	High bioavailability via the entero-salivary circulation and subsequent reduction.	Often has poor and inconsistent bioavailability due to extensive metabolism by the liver and intestines.
Dependence on Bacteria	Relies on commensal oral bacteria to perform the initial nitrate-to-nitrite reduction.	Does not depend on the conversion by oral bacteria.
Effectiveness	Highly effective in increasing nitric oxide bioavailability, especially in hypoxic conditions and for cardiovascular benefits.	Limited evidence for increasing nitric oxide levels orally, especially in healthy individuals.
Speed of Action	A sustained increase in nitric oxide is observed, peaking a few hours after consumption.	Can potentially increase nitric oxide, but effects are less consistently observed with oral intake.
Other Benefits	Also provides antioxidants and anti-inflammatory betalains, and other vitamins/minerals.	Primarily focuses on the L-arginine to nitric oxide conversion; may not offer the same synergistic benefits.

Conclusion: How Beets Support Nitric Oxide Production

In conclusion, while nitric oxide is not directly 'made' inside beets, the nitrates within them are the essential building blocks for the body's conversion process. Through a well-documented biological pathway involving oral bacteria and enzymatic reactions, the dietary nitrates from beets are converted into nitrites and subsequently into nitric oxide. This scientifically backed mechanism provides significant cardiovascular and athletic performance benefits, such as lowering blood pressure and improving exercise efficiency. By understanding this process, consumers can appreciate why beets are celebrated as a natural way to enhance nitric oxide bioavailability and improve overall health.

Potential Downsides and Considerations

Despite the benefits, there are minor considerations when consuming beets or beet products. Some individuals may experience beeturia, which is a reddish or pink discoloration of the urine and stools. While alarming, it is a harmless side effect from the betalain pigments. Furthermore, due to their high oxalate content, excessive intake could pose a risk for individuals with a history of kidney stones. Beets are generally considered safe in food amounts, but those with existing health conditions should consult a doctor before using concentrated supplements.

Frequently Asked Questions

The conversion is a two-step process: First, bacteria in the mouth reduce the nitrates from beets into nitrites. The nitrites are then converted into nitric oxide in the acidic environment of the stomach and within body tissues.

For increasing nitric oxide levels, concentrated beet juice or raw beets are generally considered more effective than cooked beets, as heat can reduce the nitrate content. Supplements are also an option for those seeking a specific dose.

Studies have shown that increases in nitric oxide levels can be detected as soon as 45 minutes after consuming beet juice, with peak effects often occurring 2 to 3 hours later.

Beets are often a more reliable source for boosting nitric oxide through the nitrate pathway, which is oxygen-independent. Oral L-arginine supplements, which rely on the oxygen-dependent NOS pathway, can have inconsistent absorption and bioavailability.

Potential side effects include harmless red-colored urine or stool (beeturia), digestive issues from high fiber intake, and, in rare cases, an increased risk of kidney stones due to high oxalate content. Those with certain medical conditions should consult a doctor.

Yes, using antibacterial mouthwash can kill the beneficial oral bacteria necessary for the initial step of converting nitrates to nitrites. This can reduce the effectiveness of beets in boosting nitric oxide.

Yes, beet supplements, which concentrate the nitrates, can be an effective way to boost nitric oxide. Look for products that are standardized and certified to ensure you are getting a reliable dose.

While beneficial for most, individuals with high blood pressure, impaired endothelial function, and athletes seeking to improve endurance and exercise efficiency often experience the most noticeable benefits.