Synopsis

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

Nitrate is primarily used to support the muscular system due to its established role in enhancing exercise performance and muscle function. Scientific studies indicate that dietary nitrates, commonly sourced from beetroot juice and leafy vegetables, are converted in the body to nitric oxide—a molecule that promotes vasodilation, improves blood flow, and enhances oxygen delivery to muscle tissue. Numerous randomized controlled trials have demonstrated that nitrate supplementation can improve exercise endurance, reduce oxygen cost during submaximal exercise, and increase power output, particularly in moderately trained and recreational athletes. Some evidence also suggests benefits in recovery and reduced muscle fatigue, although findings in elite athletes are more variable. The proposed mechanisms include improved mitochondrial efficiency and enhanced muscle contractility. While the majority of research supports the use of nitrates for acute performance benefits, long-term effects and safety profiles are still being investigated. Overall, the scientific consensus supports the role of dietary nitrates in supporting muscle function and exercise performance, warranting a relatively high evidence rating.

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