When to take beetroot nitrate for maximum benefits

December 18, 2025 •

4 min read

Research has consistently shown that consuming dietary nitrate, like that found in beetroot, can lead to significant physiological improvements, with one meta-analysis revealing a 4–25% increase in exercise time to exhaustion. To maximize these effects, it is crucial to understand the optimal timing, dosage, and consumption strategy, as these factors determine how your body converts nitrate into beneficial nitric oxide.

Quick Summary

This guide provides a comprehensive overview of when to take beetroot nitrate, detailing optimal strategies for athletic performance, blood pressure management, and overall health. It covers acute and chronic dosing, recommended intake schedules, and the different forms of beetroot supplements.

Key Points

Pre-Exercise Timing: For a single workout or event, take beetroot nitrate 2–3 hours beforehand to coincide with peak nitrate levels in your bloodstream.
Loading Phase: For optimal performance in a competition, consume a daily dose of beetroot nitrate for 3–6 days leading up to the event to build up muscle nitrate stores.
Morning for Blood Pressure: For hypertension management, a daily morning dose of beetroot juice is best, as it can help blunt the natural rise in blood pressure throughout the day.
Optimal Dosage: A standard effective dose is 5–9 mmol of nitrate (300–550 mg), with some studies suggesting higher doses (8.3–16.4 mmol) for highly trained athletes.
Avoid Mouthwash: Do not use antibacterial mouthwash close to consuming beetroot, as it kills the oral bacteria necessary for converting nitrate to active nitrite.
Monitor for Side Effects: Be aware of potential side effects, such as beeturia (harmless red urine) and an increased risk of kidney stones for susceptible individuals due to high oxalate content.

Understanding the Science of Beetroot Nitrate

Beetroot is a rich source of inorganic nitrate ($NO_3^−$), which the body converts into nitrite ($NO_2^−$) and, subsequently, nitric oxide (NO). Nitric oxide is a powerful vasodilator, meaning it helps relax and widen blood vessels. This process improves blood flow, increases oxygen delivery to working muscles, and enhances mitochondrial efficiency, which is the powerhouse of cellular energy production. These physiological changes contribute to improved exercise performance and reduced blood pressure.

To initiate this process, nitrate must first be converted into nitrite by bacteria living on the tongue. This makes proper timing of consumption essential, as the active nitrates need time to be metabolized and absorbed into the bloodstream. Disrupting this pathway with antibacterial mouthwash can significantly reduce the benefits.

Timing for Athletic Performance: Acute vs. Chronic Dosing

The timing of your beetroot nitrate intake depends on your training goals, whether you are aiming for an immediate boost or sustained improvements.

Acute Supplementation

For a specific event or high-intensity workout, acute loading is the most effective approach. The peak concentration of nitrates in the blood typically occurs 2 to 3 hours after ingestion. This timing is critical for maximizing nitric oxide production during exercise. The International Olympic Committee recommends an acute dose of 5–9 mmol of nitrate (equivalent to about 300–550 mg) for this purpose. The ergogenic benefits are most pronounced for events lasting between 4 and 40 minutes.

Chronic Supplementation (Loading Phase)

For athletes training consistently or preparing for a major competition, a chronic loading phase can offer more stable and potentially greater benefits over time. By consuming a dose of beetroot nitrate daily for 3 to 6 consecutive days leading up to an event, you can increase your body's nitrate storage. This strategy ensures that your muscles have elevated nitrate levels readily available, which can improve muscular endurance and aid in recovery. Some studies suggest this approach can have more robust and consistent effects compared to a single dose.

Timing for Blood Pressure Management

Beetroot's blood-pressure-lowering effects are temporary, lasting for several hours after consumption. To achieve sustained reductions, regular daily intake is necessary. The best time to take beetroot for blood pressure is in the morning.

Morning Dose: Blood pressure naturally rises in the morning, peaking around midday. A morning dose of beetroot juice can help counteract this natural spike, providing a consistent blood-pressure-lowering effect throughout the day. Taking it on an empty stomach may also enhance absorption, though studies have not conclusively proven this point.

Comparing Beetroot Nitrate Intake Strategies

To help decide on the best strategy, consider the following comparison table. It weighs the benefits and considerations of acute versus chronic supplementation, catering to different fitness levels and health goals.


Feature	Acute Supplementation (2–3 hours pre-exercise)	Chronic Supplementation (3–6 days prior)	Blood Pressure Management (Daily)
Primary Goal	Single-event performance boost (e.g., race day)	Sustained training gains; pre-competition loading	Consistent reduction of elevated blood pressure
Optimal Timing	2–3 hours before workout or event	Daily dosing for 3–6 days	Every morning, possibly on an empty stomach
Typical Dosage	5–9 mmol nitrate (approx. 300–550 mg)	8.3–16.4 mmol nitrate/day (approx. 515–1017 mg)	~250 mL (8 oz) beetroot juice daily
Benefits	Increased time to exhaustion, improved efficiency	Stable nitrate levels in muscles, sustained gains	Sustained, modest lowering of systolic blood pressure
Best For	Recreational to sub-elite athletes for events <40 min	Highly trained endurance and team-sport athletes	Individuals with hypertension or pre-hypertension
Considerations	Effects can be more variable between individuals	Requires consistency and planning before an event	Needs long-term commitment for lasting benefits

Practical Ways to Take Beetroot Nitrate

Beetroot Juice and Concentrates

Concentrated shots or juices are the most popular method for consuming beetroot nitrate due to their consistent dosing and potency.

Concentrated Shots: Many products deliver a standardized 400 mg of nitrate in a small 70ml shot, making them convenient for pre-workout or competition intake.
Juice: Drinking 250 mL (approximately 8 ounces) of beetroot juice daily has been shown to be effective for managing blood pressure. It is important to note that homemade juices can have variable nitrate content.

Beetroot Powder

Beetroot powder offers another convenient option. It can be mixed into smoothies, water, or other beverages. Be sure to check the label for the standardized nitrate content, as some powders may have negligible levels compared to concentrated juices.

Whole Beets

Eating whole beets is also an option, but it requires a larger volume to achieve the same nitrate dose. Cooking can reduce nitrate content, so raw beets are more potent. A key factor is to avoid antibacterial mouthwash, which can kill the oral bacteria necessary for the initial conversion of nitrate to nitrite.

Potential Side Effects

While generally safe, excessive beetroot intake can have side effects. Beeturia, a harmless condition causing red or pink urine and stool, can occur due to the pigment betanin. In individuals prone to kidney stones, the high oxalate content could increase risk. Additionally, those with low blood pressure should monitor their levels to avoid hypotension.

Conclusion

The optimal timing for taking beetroot nitrate is highly dependent on your health goals. For athletic performance, a dose taken 2–3 hours before exercise is most effective for events of moderate duration, while a 3–6 day loading phase can offer a more stable advantage for elite athletes. For managing blood pressure, consistent daily consumption, particularly in the morning, is recommended to counteract the body's natural circadian rhythm. Regardless of the timing, beetroot nitrate enhances physiological function by increasing nitric oxide availability, which improves blood flow and exercise efficiency. Always consider dosage and potential side effects, and choose a method of consumption that aligns with your specific needs. The benefits are most evident for trained, sub-elite individuals, but can offer a marginal edge for elites as well. For further reading, an authoritative resource on the science of nitric oxide and its relationship to performance can be found at the National Institutes of Health.

Frequently Asked Questions

You should drink beetroot juice or take a beetroot nitrate supplement approximately 2 to 3 hours before your workout or athletic event. This timing allows the body to metabolize the nitrate and convert it into nitric oxide, leading to peak availability when you need it most.

For consistent training improvements, a chronic daily intake of beetroot nitrate over several days (a 'loading phase') is recommended. For maximizing performance in a specific race, an acute dose 2–3 hours beforehand is effective, but combining a 3–6 day loading phase with a pre-race dose may offer even greater benefits for endurance athletes.

Yes, research indicates that the nitrates in beetroot juice can help lower blood pressure. For sustained effects, it is recommended to consume a daily dose, often in the morning, to help manage blood pressure levels throughout the day.

An effective dose for athletic performance is typically around 5–9 mmol (300–550 mg) of nitrate. For chronic supplementation or for highly trained athletes, higher doses of 8.3–16.4 mmol per day may be used. Always check the product label for specific nitrate content.

While beetroot is generally safe, excessive consumption can cause beeturia (red or pink urine), and its high oxalate content may increase the risk of kidney stones for some individuals. It can also lower blood pressure, so those already on medication for hypotension should be cautious.

Eating whole beets can provide nitrate, but consuming the volume needed for a performance boost is often impractical. Concentrated beetroot juice or powder is more efficient for delivering a consistent, targeted dose of nitrate. Raw beets are generally higher in nitrates than cooked ones.

The conversion of dietary nitrate into beneficial nitric oxide requires bacteria in the mouth. Using antibacterial mouthwash can kill these essential bacteria, halting the critical first step in the conversion process and diminishing the ergogenic effects.