Beetroot and nitrates for runners: what's being used and what the research says
We report what runners are using and what the research says. We don't recommend taking any supplement. Talk to your GP or a registered sports dietitian before trying one.
Quick answer
Research suggests the effect is small. Nitrate, usually taken as beetroot juice, extended time to exhaustion in meta-analyses but didn't clearly improve time trials, the tests closest to racing[1]. A meta-analysis found no benefit in well-trained endurance athletes[2], and an expert consensus concluded that effects appear smaller in very fit people[3].
- Research
- Emerging (proposed)Longer time to exhaustion in lab tests. Little effect on time trials or in very fit runners.
- Proposed by our editor; not yet confirmed by an expert reviewer.
- WADA status
- Permitted
- Distances in the research
- 800 m–5K: studied10K–half: limited researchMarathon: not studiedUltra: not studied
What is beetroot juice?
Nitrate is a compound found naturally in vegetables such as beetroot and leafy greens[4]. Most studies have given it as concentrated beetroot juice; some used nitrate salts[3].
The Australian Institute of Sport puts dietary nitrate and beetroot juice in Group A of its supplement framework, meaning strong scientific evidence for use in specific situations in sport[5].
Also called: beetroot juice, beet juice, dietary nitrate, beetroot shots.
Why is beetroot juice getting attention?
Nitrate is one of the few supplements the IOC consensus statement says has good evidence behind it[6], and the international athletics federation's 2019 consensus lists it among the evidence-based supplements for athletics[7].
Relatively few people use it: in a survey of 1,404 active people in Australia, about 1 in 10 had ever taken it, most often as beetroot juice[8].
How does beetroot juice work?
The body converts nitrate to nitrite and then to nitric oxide, which can lower the oxygen cost of steady exercise and help muscles contract[4].
The first step relies on bacteria in the mouth. In one study, stronger antibacterial mouthwashes cut the rise in nitrite after beetroot juice[9].
Does beetroot juice improve running performance?
Sometimes, and mostly in lab tests. Across 20 meta-analyses, nitrate extended time to exhaustion, but time trials, the tests closest to racing, showed no significant improvement[1]. The overall effect is small, and it was absent in well-trained endurance athletes[2].
800 m to 5K (Studied)
In 8 trained male runners and triathletes, beetroot juice made a 1,500 m treadmill time trial about 2% faster[10]. In 8 elite 1,500 m runners it made no difference[11].
In 70 recreational runners racing 5 km, a smaller dose of about 4 mmol made no difference compared with a placebo[12].
10K to half marathon (Limited research)
Three small trials at 10 km found no significant difference: in trained runners[10], in recreational runners after three days of beetroot juice[13], and in well-trained runners at simulated altitude[14].
Marathon (Not studied)
We found no controlled trials in marathons. An expert panel found too little evidence to say whether nitrate helps in any specific sport or event[3].
Ultra (Not studied)
We found no controlled trials in ultra running. The running trials we found lasted from about 4 to 50 minutes[11][13].
The key studies, in order
- 2014Trial8 elite 1,500 m runners: neither one dose nor 8 days of beetroot juice changed 1,500 m time-trial performance, though two runners improved. [11]
- 2015Trial10 well-trained runners at simulated altitude: about 7 mmol of nitrate 2.5 hours before did not change 10 km time-trial time or time to exhaustion. [14]
- 2016Trial12 men drank beetroot juice: stronger antibacterial mouthwashes cut the rise in nitrite in blood and saliva, the step between nitrate and nitric oxide. Performance was not tested. [9]
- 2017Meta-analysis47 studies: nitrate improved time to exhaustion (a small to moderate effect) but had a trivial, non-significant effect on time trials. [16]
- 2017Trial8 trained male runners and triathletes: about 12.5 mmol of nitrate 3 hours before made a 1,500 m treadmill time trial about 2% faster, but made no difference over 10,000 m. [10]
- 2018Expert reviewNitrate from food is converted in the body to nitric oxide, which can lower the oxygen cost of steady exercise and improve how muscles contract. [4]
- 2018ConsensusNitrate is among the few performance supplements with good evidence. Contamination is a known anti-doping risk of supplement products. [6]
- 2019ConsensusEvidence-based supplements for athletics include caffeine, bicarbonate, beta-alanine, nitrate and creatine, with value specific to each event. [7]
- 2019Trial14 recreational runners: 3 days of beetroot juice (8.4 mmol of nitrate a day) made no significant difference to 10 km time, though the first 5 km was faster. [13]
- 2020Non-randomised trial70 recreational runners in competitive 5 km time trials: a 70 ml beetroot shot with about 4 mmol of nitrate, 2.5 hours before, made no difference compared with a placebo. [12]
- 2020Meta-analysis80 placebo-controlled studies: a small overall benefit, clearest in recreationally active young men. No effect in well-trained endurance athletes or in the six studies of women alone. [2]
- 2022Consensus12 experts agreed single doses of 8-16 mmol 2-4 hours before exercise were ergogenic, and that vegetables and juices may be the safer source; effects appear smaller above a VO2peak of 60 ml/kg/min. [3]
- 2023Survey1,404 active adults: about 1 in 10 had used dietary nitrate, most often as beetroot juice. Fewer than 1 in 20 users reported side effects, such as red urine, red stools or stomach upset. [8]
- 2025Meta-analysis20 meta-analyses, 180 studies: nitrate extended time to exhaustion, more so with at least 6 mmol a day for over 3 days, but time trials showed no significant improvement. [1]
What the research can't tell us yet
Most participants were men: in the meta-analyses that reported it, women were 8 to 37% of participants[1]. Six studies of women alone found no clear effect[2], and an expert panel said there isn't enough evidence to know whether women respond differently[3].
Most of the published meta-analyses were rated low or critically low for quality[1].
How is beetroot juice used in studies?
An expert panel agreed the performance effects in studies came from single doses of 8 to 16 mmol of nitrate (about 500 to 1,000 mg), taken 2 to 4 hours before exercise, or from 4 to 16 mmol a day over several days[3].
For scale, a 70 ml concentrated beetroot shot in one running trial contained about 4 mmol[12]. In the umbrella review, time to exhaustion improved more with at least 6 mmol a day for more than three days[1].
| What studies used | When | Ref. |
|---|---|---|
| 8 to 16 mmol of nitrate (about 500 to 1,000 mg) in one dose | 2 to 4 hours before exercise | [3] |
| 4 to 16 mmol of nitrate a day for several days | Last dose 2 to 4 hours before exercise | [3] |
| About 12.5 mmol of nitrate in 140 ml of concentrated beetroot juice | 3 hours before a 1,500 m or 10,000 m time trial | [10] |
What are the side effects, and who should be careful?
In a survey, fewer than 1 in 20 nitrate users reported side effects. Those reported were pink or red urine, red stools, stomach upset, and single reports of nausea, headache and light-headedness[8].
An expert panel agreed that up to about 16 mmol of nitrate a day did not raise the risk of methaemoglobinaemia, a rare blood disorder, or of low blood pressure. It could not agree on the side effects of nitrate salts, gels, drinks or gum, and said athletes may be better off getting nitrate from vegetables and vegetable juices[3]. Single doses up to about 16 mmol are believed to be safe; the safety of long-term use needs more research[3].
Be careful if
- You use antibacterial mouthwash: in one study, stronger mouthwashes cut the rise in nitrite after beetroot juice[9].
- You're considering nitrate salts, gels or gum: an expert panel could not agree on their side effects[3].
- You have a sensitive stomach: stomach upset is among the side effects users report[8].
Is beetroot juice allowed in competition?
Nitrate is not on the World Anti-Doping Agency's Prohibited List[15]. An expert panel agreed that using it doesn't break the spirit of sport or give an unfair advantage[3].
The anti-doping risk with any supplement product is contamination: products can contain prohibited substances that aren't on the label, and athletes are responsible for anything found in their sample[6].
Independent quality-assurance schemes, often called batch testing, check supplement products for prohibited substances[6]. WADA says using a product from one of these schemes can reduce, but not eliminate, the risk of an anti-doping violation[15], and the IOC says no product can be guaranteed entirely safe[6].
Myth or evidence?
5 things runners hear about beetroot juice. Pick an answer to see what the research says.
1.Beetroot juice makes every runner faster.
2.Nitrate can help you keep going for longer in lab tests.
3.Very fit runners tend to get less from nitrate.
Show the answer
Evidence. An expert consensus concluded that effects appear smaller in people with very high aerobic fitness, a VO2peak above 60 ml/kg/min[3].
4.Mouthwash can interfere with how the body uses nitrate.
Show the answer
Evidence. In one study, stronger antibacterial mouthwashes cut the rise in nitrite after beetroot juice[9].
5.Beetroot juice is banned in competition.
Show the answer
Myth. Nitrate is not on the WADA Prohibited List[15].
Have you tried beetroot juice?
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Frequently asked questions
- Does beetroot juice improve running performance?
- Research suggests a small effect at most. Across 20 meta-analyses, nitrate extended time to exhaustion in lab tests, but time trials showed no significant improvement[1].
- How long before a run do studies give beetroot juice?
- Usually 2 to 4 hours before exercise, according to an expert consensus on the research[3].
- Does beetroot juice work for well-trained runners?
- Less so. A meta-analysis found no effect in well-trained endurance athletes[2], and an expert consensus concluded that effects appear smaller when VO2peak, a measure of aerobic fitness, is above 60 ml/kg/min[3].
- Does mouthwash stop beetroot juice working?
- It may interfere. The body relies on bacteria in the mouth to convert nitrate, and in one study stronger antibacterial mouthwashes cut the rise in nitrite after beetroot juice. Performance wasn't tested[9].
- Can beetroot juice turn your urine pink?
- Yes. Pink or red urine and red stools were among the side effects users reported in a survey[8].
References
- [1]
Poon ET, Iu JC, Sum WM, et al. Dietary nitrate supplementation and exercise performance: an umbrella review of 20 published systematic reviews with meta-analyses. Sports Medicine, 2025.
Meta-analysis20 meta-analyses, 180 studies: nitrate extended time to exhaustion, more so with at least 6 mmol a day for over 3 days, but time trials showed no significant improvement.
doi.org/10.1007/s40279-025-02194-6 - [2]
Senefeld JW, Wiggins CC, Regimbal RJ, et al. Ergogenic effect of nitrate supplementation: a systematic review and meta-analysis. Medicine and Science in Sports and Exercise, 2020.
Meta-analysis80 placebo-controlled studies: a small overall benefit, clearest in recreationally active young men. No effect in well-trained endurance athletes or in the six studies of women alone.
doi.org/10.1249/MSS.0000000000002363 - [3]
Shannon OM, Allen JD, Bescos R, et al. Dietary inorganic nitrate as an ergogenic aid: an expert consensus derived via the modified Delphi technique. Sports Medicine, 2022.
Consensus statement12 experts agreed single doses of 8-16 mmol 2-4 hours before exercise were ergogenic, and that vegetables and juices may be the safer source; effects appear smaller above a VO2peak of 60 ml/kg/min.
doi.org/10.1007/s40279-022-01701-3 - [4]
Jones AM, Thompson C, Wylie LJ, Vanhatalo A Dietary nitrate and physical performance. Annual Review of Nutrition, 2018.
Expert reviewNitrate from food is converted in the body to nitric oxide, which can lower the oxygen cost of steady exercise and improve how muscles contract.
doi.org/10.1146/annurev-nutr-082117-051622 - [5]
Australian Institute of Sport AIS Sports Supplement Framework: Group A and linked fact sheets. Australian Sports Commission, 2026.
Consensus statementLists dietary nitrate and beetroot juice in Group A: strong scientific evidence for use in specific situations in sport, using evidence-based protocols.
www.ausport.gov.au/ais/nutrition/supplements/group_a - [6]
Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 2018.
Consensus statementNitrate is among the few performance supplements with good evidence. Contamination is a known anti-doping risk of supplement products.
doi.org/10.1136/bjsports-2018-099027 - [7]
Burke LM, Castell LM, Casa DJ, et al. International Association of Athletics Federations consensus statement 2019: nutrition for athletics. International Journal of Sport Nutrition and Exercise Metabolism, 2019.
Consensus statementEvidence-based supplements for athletics include caffeine, bicarbonate, beta-alanine, nitrate and creatine, with value specific to each event.
doi.org/10.1123/ijsnem.2019-0065 - [8]
McMahon NF, Brooker PG, Pavey T, Leveritt MD Assessment of dietary nitrate supplementation: prevalence of use, knowledge, attitudes and beliefs among active Australians. Frontiers in Nutrition, 2023.
Survey1,404 active adults: about 1 in 10 had used dietary nitrate, most often as beetroot juice. Fewer than 1 in 20 users reported side effects, such as red urine, red stools or stomach upset.
doi.org/10.3389/fnut.2023.1291431 - [9]
Woessner M, Smoliga JM, Tarzia B, et al. A stepwise reduction in plasma and salivary nitrite with increasing strengths of mouthwash following a dietary nitrate load. Nitric Oxide, 2016.
Randomised controlled trial12 men drank beetroot juice: stronger antibacterial mouthwashes cut the rise in nitrite in blood and saliva, the step between nitrate and nitric oxide. Performance was not tested.
doi.org/10.1016/j.niox.2016.01.002 - [10]
Shannon OM, Barlow MJ, Duckworth L, et al. Dietary nitrate supplementation enhances short but not longer duration running time-trial performance. European Journal of Applied Physiology, 2017.
Randomised controlled trial8 trained male runners and triathletes: about 12.5 mmol of nitrate 3 hours before made a 1,500 m treadmill time trial about 2% faster, but made no difference over 10,000 m.
doi.org/10.1007/s00421-017-3580-6 - [11]
Boorsma RK, Whitfield J, Spriet LL Beetroot juice supplementation does not improve performance of elite 1500-m runners. Medicine and Science in Sports and Exercise, 2014.
Randomised controlled trial8 elite 1,500 m runners: neither one dose nor 8 days of beetroot juice changed 1,500 m time-trial performance, though two runners improved.
doi.org/10.1249/MSS.0000000000000364 - [12]
Hurst P, Saunders S, Coleman D No differences between beetroot juice and placebo on competitive 5-km running performance: a double-blind, placebo-controlled trial. International Journal of Sport Nutrition and Exercise Metabolism, 2020.
Non-randomised trial70 recreational runners in competitive 5 km time trials: a 70 ml beetroot shot with about 4 mmol of nitrate, 2.5 hours before, made no difference compared with a placebo.
doi.org/10.1123/ijsnem.2020-0034 - [13]
de Castro TF, Manoel FA, Figueiredo DH, et al. Effect of beetroot juice supplementation on 10-km performance in recreational runners. Applied Physiology, Nutrition, and Metabolism, 2019.
Randomised controlled trial14 recreational runners: 3 days of beetroot juice (8.4 mmol of nitrate a day) made no significant difference to 10 km time, though the first 5 km was faster.
doi.org/10.1139/apnm-2018-0277 - [14]
Arnold JT, Oliver SJ, Lewis-Jones TM, et al. Beetroot juice does not enhance altitude running performance in well-trained athletes. Applied Physiology, Nutrition, and Metabolism, 2015.
Randomised controlled trial10 well-trained runners at simulated altitude: about 7 mmol of nitrate 2.5 hours before did not change 10 km time-trial time or time to exhaustion.
doi.org/10.1139/apnm-2014-0470 - [15]
World Anti-Doping Agency The Prohibited List. World Anti-Doping Agency, 2026.
RegulatorThe substances and methods prohibited in sport. Nitrate is not on it.
www.wada-ama.org/en/prohibited-list - [16]
McMahon NF, Leveritt MD, Pavey TG The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults: a systematic review and meta-analysis. Sports Medicine, 2017.
Meta-analysis47 studies: nitrate improved time to exhaustion (a small to moderate effect) but had a trivial, non-significant effect on time trials.
doi.org/10.1007/s40279-016-0617-7
Who wrote and reviewed this
Written by Grant MacMillan, Editor, RunV. Not yet reviewed by an expert.
Last checked against its references . Next review due . How pages are reviewed · How we grade research
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