Beet Root Extract (Standardized Nitrate)
Also known as: beetroot nitrate extract, standardized beet extract, beet nitrate, vegetable nitrate
A concentrated beet root extract standardized to a declared nitrate content so that a nitric-oxide dose can be delivered in a capsule or small scoop instead of gram-level powder. A systematic review and meta-analysis of nitrate supplementation found a small but consistent ergogenic effect on exercise performance in recreationally active people, with less benefit in highly trained endurance athletes. Doses are expressed as nitrate, which allows direct comparison with the juice used in most trials.
Research summary
Nitrate is converted to nitrite and nitric oxide via oral bacteria, supporting vasodilation, mitochondrial efficiency, and muscle contractile function.
Dosage
Daily amounts, of extract.
| Lowest studied | Typical range | Highest studied | Upper limit |
|---|---|---|---|
| — | 300–500 mg | — | — |
Doses expressed as nitrate: 300 to 500 mg (roughly 5 to 8 mmol), taken 2 to 3 hours before exercise, matching the amount delivered by the beetroot juice used in most trials. Extract weight depends on standardization; a 10% nitrate extract needs 3 to 5 g, so look for higher-nitrate grades for capsules. Avoid antibacterial mouthwash around dosing.
Standardization: Standardized to nitrate content (grade dependent, e.g. 2–10%)
Source material: root extract standardized to nitrate
As supplied: Doses are nitrate-equivalent; extract mass = nitrate dose ÷ nitrate fraction
Forms of Beet Root
| Form | Typical dose | Element % | Formats | Price |
|---|---|---|---|---|
| Beet Root Extract (Standardized Nitrate) | 300–500 mg | — | Powder, Capsule, Tablet | mid |
| Beet Root Powder | 5–10 g | — | Powder, Capsule, Tablet, Gummy | low |
Format suitability
- Capsule
- Powder
- Tablet
- Softgel
- Gummy
- Liquid
Less color and flavor than whole powder; capsule counts still get high unless nitrate fraction is high.
Formulation notes
Additive with citrulline and arginine in nitric-oxide stacks. Nitrate may add to effects of blood-pressure medications and nitrate drugs.
Sources
Related ingredients
L-Citrulline
Sports performanceA non-protein amino acid that the kidneys convert to arginine, raising plasma arginine more efficiently than oral arginine itself.
Typical: 6–8 g
L-Arginine
Amino acidA conditionally essential amino acid and the direct substrate for nitric-oxide synthase.
Typical: 3–6 g
Nitrosigine (Inositol-Stabilized Arginine Silicate)
Sports performanceNitrosigine is a patented complex of L-arginine bound with silicate and stabilized by inositol, developed by Nutrition21.
Typical: 1,500 mg
Beta-Alanine
Sports performanceA non-essential amino acid that combines with histidine to form carnosine, the main intramuscular buffer of hydrogen ions during intense exercise.
Typical: 3.2–6.4 g
BCAA 2:1:1 (Leucine, Isoleucine, Valine)
Sports performanceA blend of the three branched-chain amino acids, most often at a 2:1:1 ratio of leucine to isoleucine to valine, that has been a staple of intra-workout drinks for decades.
Typical: 5–10 g