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PERFORMANCE & RECOVERY

Beetroot Powder

Nitric oxide · circulation · endurance

STRONG EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 3 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

Beetroot Powder: Nitric oxide · circulation · endurance. Dietary nitrates from beetroot convert to nitric oxide, improving blood flow, exercise efficiency, and blood pressure. Standard dose 10 g (1 scoop), taken in the pre-workout, about $30/month. Evidence rating: strong evidence.

What is Beetroot Powder?

Beetroot is one of the highest dietary sources of inorganic nitrate. Once consumed, nitrate is converted by oral and gut bacteria into nitrite and ultimately nitric oxide, the signaling molecule that dilates blood vessels and improves blood flow. Clinical studies have shown that beetroot supplementation can lower resting blood pressure, improve exercise tolerance, and reduce the oxygen cost of activity at submaximal intensities. Standardized powders (such as BeetElite) provide consistent nitrate dosing, typically 400-600 mg of nitrate per serving, that whole beets do not. Best taken 60-90 minutes before exercise.

WHY IT MATTERS

Dietary nitrates from beetroot convert to nitric oxide, improving blood flow, exercise efficiency, and blood pressure.

Natural food sources

Where possible, get Beetroot Powder from whole foods first. Common dietary sources include:

BeetsBeet greensArugulaSpinachCelery

Where to buy

EVLution Nutrition BeetMode Concentrated Beet Crystals
RECOMMENDED
BeetElite, Beetroot Powder
10 g (1 scoop) · Pre-workout · ~$30/month

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Common questions

What is Beetroot Powder?
Beetroot is one of the highest dietary sources of inorganic nitrate. Once consumed, nitrate is converted by oral and gut bacteria into nitrite and ultimately nitric oxide, the signaling molecule that dilates blood vessels and improves blood flow. Clinical studies have shown that beetroot supplementation can lower resting blood pressure, improve exercise tolerance, and reduce the oxygen cost of activity at submaximal intensities. Standardized powders (such as BeetElite) provide consistent nitrate dosing, typically 400-600 mg of nitrate per serving, that whole beets do not. Best taken 60-90 minutes before exercise.
What is Beetroot Powder used for?
Nitric oxide · circulation · endurance. Dietary nitrates from beetroot convert to nitric oxide, improving blood flow, exercise efficiency, and blood pressure.
What is the standard dose of Beetroot Powder?
10 g (1 scoop), typically taken in the pre-workout. Approximate cost is $30 per month.
How strong is the evidence for Beetroot Powder?
Strong evidence for its primary uses. See the full study list on the research page.

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