Skip to content
Longevity Atlas
TargetedHeart, metabolismVegan form available

Nitrate (beetroot juice)

Dietary nitrate from beetroot and leafy greens: 4–5 mmHg lower blood pressure and better endurance in multiple RCTs.

4/5Estimated monthly cost: ≈ 15 €
Dose

250–500 ml beetroot juice or 6–8 mmol nitrate (concentrate); or 100 g rocket/spinach daily.

Timing

2–3 hours before exertion.

⚠ Cautions

Antibacterial mouthwash abolishes the effect (kills nitrate-reducing bacteria). Oxalate content with kidney stones.

What it is

Oral bacteria reduce it to nitrite, the stomach to NO; NO dilates vessels and makes mitochondria more efficient.

What the evidence shows

Kapil 2015 (n=68, 4 weeks): 250 ml beetroot juice –8/4 mmHg in hypertensives. Meta-analysis: +3% time-trial performance in the untrained. Rocket and spinach deliver as much nitrate.

Goals

Heart, blood sugarEnergy, fatigue

Sources

  1. Kapil V et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients – RCT. Hypertension (2015) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.