Dietetics Nutrition 3 min read

Beetroots Boost Efficiency

Oliwia Kaczmarek ✓

Diets Premium Expert • 20.03.2026

✓

Scientifically reviewed by a clinical dietitian: This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.

Diets Premium Expert Oliwia Kaczmarek

min read 3 min

Scientifically reviewed by a clinical dietitian 20.03.2026

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Key Takeaways

A diet abundant in vegetables offers numerous benefits. It is widely recognized that ingesting vegetables supplies the body with a vast array of valuable constituents, including fiber, vitamins, minerals, and other nutrients. These constituents play a pivotal role within the body, fulfilling a range of functions such as cellular maintenance, participation in enzymatic processes, regulation of peristalsis, and support of physical performance. These constituents include vegetables containing nitrates, such as beetroots and leafy vegetables, including lettuce, spinach, arugula, and celery.

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The importance of nitric oxide in the body

Nitric oxide plays a crucial role in many physiological processes in the body. Its primary function is to dilate blood vessels, thereby improving blood flow and ensuring adequate oxygen levels in tissues. Furthermore, nitric oxide inhibits the adhesion and aggregation of platelets, which helps prevent the formation of blood clots. Moreover, nitric oxide protects the walls of blood vessels from damage caused by free radicals and lipid peroxidation. Consequently, nitric oxide aids in preventing the development of atherosclerosis and cardiovascular diseases. Nitric oxide is also involved in regulating the functioning of the nervous system by participating in the transmission of signals between neurons. It also plays a significant role in metabolic processes, where it plays a key role in regulating iron metabolism and stimulating the cytotoxicity of macrophages, which helps them fight off pathogens.

The mechanism of action

Up until recently, it was thought that the only method of nitric oxide (NO) generation was the transformation of arginine through oxidation aided by NOS enzymes. Currently, it is recognized that an effective way to boost nitric oxide production is by supplementing the diet with nitrate-rich foods (NO3). The ingested NO3 undergoes transformation into nitrites (NO2) via interaction with anaerobic bacteria in the oral cavity. Subsequently, some of these nitrites are converted into nitric oxide (NO) in the acidic environment of the stomach and directed into the general blood circulation. The remaining nitrites migrate to the muscles, where in an environment of lower pH, they undergo reduction from NO2 to NO. This process ensures the bioavailability of nitric oxide in situations of hypoxia and acidosis (a scenario that occurs during exercise).

Which dose is effective?

Supplementation with a dose of 5-7 mmoles (~0,1 mmol/kg body weight or 6,4-12,8 mg/kg) contributes to an increase in NO2 levels in plasma. This amount may lead to a decrease in resting pressure and reduced oxygen consumption. This enhances efficiency and improves exercise tolerance. The dose relative to body weight is: for a body weight of 70 kg - 440-870 mg, for a body weight of 90 kg - 580-1160 mg, for a body weight of 110 kg - 730-1450 mg. To provide 5-7 mmoles of nitrates, one should consume 0,5 liters of beetroot juice. Nitrates can also be found in other food products, such as arugula (4500 mg/kg), watercress (2500 mg/kg), spinach (2100 mg/kg), dill (3000 mg/kg), butterhead lettuce (1900 mg/kg), Chinese cabbage (1400 mg/kg), chervil (1600 mg/kg), beetroot (1500 mg/kg). An improvement in performance can be observed already after 2-6 days of nitrate consumption (>15).

For how many hours do nitrates operate?

Following ingestion, the peak level of nitrogen in plasma occurs after 2-3 hours (5-6 mmoli). It persists for 6-8 hours, after which it returns to the baseline level after a day. Regular supplementation is required to maintain a high NO2 level. The ergogenic effect is observed during activities lasting 5-30 minutes (speed and strength sports). Beneficial effects of nitrate supplementation in prolonged training have not yet been confirmed. However, literature contains studies confirming improved performance in high-intensity intermittent sports (soccer). Tip: Do not brush your teeth before taking nitrates. Oral bacteria are required for the breakdown process.