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    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

    9 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.”

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    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