Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Nitrate supplementation, often in the form of beetroot juice or sodium nitrate, has been widely studied for its effects on exercise performance. The underlying mechanism involves the conversion of dietary nitrate (NO₃^-) to nitrite (NO₂^-) and subsequently to nitric oxide (NO) in the body. Nitric oxide is known to promote vasodilation, improve blood flow, and enhance muscle efficiency, particularly during aerobic exercise. Multiple randomized controlled trials and meta-analyses have shown that nitrate supplementation can reduce the oxygen cost of submaximal exercise and improve endurance performance, especially in activities lasting between 5 and 30 minutes. These benefits appear more pronounced in less-trained individuals, though some studies suggest elite athletes may also experience improvements under certain conditions. The evidence for nitrate's efficacy is strongest for endurance-type exercise, with more limited or inconsistent data on strength or sprint performance. Side effects are generally mild but may include gastrointestinal discomfort. The World Anti-Doping Agency does not prohibit nitrate supplementation. Overall, the use of dietary nitrate to support exercise performance is well-supported by scientific research, earning it a relatively high evidence rating.

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