Back to all supplements

Nitrate

2-3 hours before exercise

Nitrate is an inorganic compound found abundantly in beetroot, leafy greens, and other vegetables. In the body, dietary nitrate is converted to nitrite and then to nitric oxide, a molecule that relaxes blood vessels and enhances oxygen delivery to tissues. It is best known for its cardiovascular and exercise performance benefits.

Research Evidence
Supports vascular endothelial function
Moderate
Improves exercise endurance and time-to-exhaustion
Strong
Enhances oxygen efficiency during aerobic activity
Moderate
May improve cognitive function via cerebral blood flow
Limited
Reduces resting blood pressure
Strong
Source: Examine.com

Expert Evidence

13 references from 4 experts

“In post-menopausal women and late permenopausal women, nitrates work great because we have a reduction in estrogen. So now that exogenous nitrate comes in and helps with vasodilation.”

Why Women Are Still Playing by Men’s Rules

2:43

6 references in 3 episodes from 2026

2026
2016
Safety & Cautions

Side Effects

  • Beeturia (red-colored urine)
  • Red-colored stool
  • Mild gastrointestinal discomfort
  • Temporary drop in blood pressure
Nitrate supplementation is generally well-tolerated at dietary doses. Individuals taking blood pressure medications or PDE5 inhibitors should consult a physician, as nitrate can potentiate hypotensive effects.
Pairs Well With
CitrullineVitamin CCoQ10Creatine