Myths About Beetroot Nitrate

Around beetroot juice there are two opposite sets of myths: some consider nitrates a poison from the garden, others a natural doping for everyone. The editorial team examined the six most common claims and showed what scientific research says about them.

Myth 1: nitrates are a poison from the garden

For many people of the older generation, the word 'nitrates' still sounds like a synonym for harmful chemicals. This image formed in the 1980s-1990s, when excessive fertilizer application and cases of poisoning from produce with an elevated nitrate content were actively discussed in the press. Since then, a 'nitrate meter' has become an obligatory attribute of a trip to the market for some buyers.

The scientific picture is more complex. Lundberg, Weitzberg, and Gladwin (Lundberg et al., 2008) described the nitrate-nitrite-NO pathway as an important physiological system that supports blood flow and tissue function when oxygen is lacking. A significant part of nitrates a person gets precisely from vegetables, and it is precisely vegetable diets that are linked with a lower risk of cardiovascular diseases (Hord et al., 2009).

At the same time, nitrates are not harmless in every context. For infants they can be dangerous because of methemoglobinemia, and nitrites in processed meat are linked with the formation of nitrosamines. So the correct formula sounds like this: the source, the dose, and who consumes it - all matter.

Conclusion: nitrates from vegetables are not a 'poison,' but not a harmless 'vitamin' either. They are biologically active compounds that require a reasonable approach.

Myth 2: the more juice, the better the result

The logic 'if a little helps, then a lot will help even more' is one of the most common mistakes in sports nutrition. For nitrates it is directly refuted by the study of Wylie and colleagues (2013), which compared several doses of concentrated beetroot juice.

About 4 mmol of nitrate produced a barely noticeable effect, about 8 mmol improved performance, and doubling the dose to ~17 mmol brought no additional benefit. Meanwhile, large volumes of juice increase the likelihood of gastric discomfort and beeturia, and also substantially exceed the acceptable daily nitrate intake established for the general population (EFSA, 2008).

It is also worth remembering the economics: concentrated shots are not the cheapest product, and doubling the dose doubles the cost with no gain in the result. It is smarter to invest that money in quality nutrition, sufficient sleep, and training planning, which make a much greater contribution to progress.

Experienced athletes are sometimes recommended the upper limit of the effective range, but these are still moderate amounts, not 'a bottle a day.' We write in more detail about calculating the dose in a separate article.

Myth 3: nitrates work for everyone and immediately

Advertising often presents beetroot juice as a universal means for 'explosive energy.' In reality, the effect strongly depends on the level of fitness. Porcelli and colleagues (2015) showed that people with lower aerobic fitness received a noticeable benefit, while in the well-trained it was minimal. For elite-level athletes, nitrates are more of a lottery with small odds.

Another common myth is that the effect sets in immediately after you drink the juice. In reality, nitrate needs to pass through the salivary glands and the bacteria of the oral cavity to be converted into nitrite. The peak of nitrite in plasma sets in after 2-3 hours (Wylie et al., 2013), so a shot 'at the start' is almost useless.

Another factor that few know about is mouthwash. Antibacterial products significantly weaken the conversion of nitrate into nitrite (Govoni et al., 2008). A person may diligently drink the juice and get no effect at all, merely because of the habit of rinsing the mouth with an antiseptic.

Finally, the result depends on the type of exercise. The best data are for work lasting from a few to about 40 minutes and for repeated sprints. For maximal strength and hypertrophy there is no convincing evidence.

Myth 4: beetroot is a natural analog of citrulline or 'Viagra'

Nitrates are often sold in the same 'NO booster' category as arginine and citrulline. However, the mechanisms are different. Arginine and citrulline are substrates for the NO synthase enzymes, which require oxygen. Nitrate works through an alternative pathway that is most active precisely when oxygen is lacking. These are two different 'roads' to nitric oxide, and one does not replace the other.

You should also not equate dietary nitrates with medicinal organic nitrates such as nitroglycerin. These are different classes of compounds with different strength and duration of action. Beetroot juice is not a medicine for angina and not a 'natural Viagra.'

Comparison with PDE-5 inhibitors is incorrect also because these drugs act on a different stage of the nitric oxide signaling cascade. Moreover, they should not be combined with concentrated nitrates without consulting a doctor, because of a possible excessive drop in blood pressure.

At the same time, the two 'roads' to nitric oxide do not exclude each other. Some researchers are studying the combination of nitrates with citrulline precisely because they work under different conditions. However, the results of such combinations are so far ambiguous, and it is too early to speak of a guaranteed enhancement of the effect.

Myths 5 and 6: 'pink urine is an overdose' and 'powder = shot'

Pink or red coloring of the urine after beetroot - beeturia - frightens many beginners. In reality, these are betalain pigments, which in some people are not completely broken down in the digestive tract. Beeturia is not a sign of a nitrate overdose and is safe in itself. Mitchell (2001) noted that it occurs more often with iron deficiency.

However, coloring without consuming beetroot, or with pain, weakness, or other symptoms, is a reason to see a doctor. You should not blame on beetroot what may be a sign of illness.

Another myth is that any product 'from beetroot' contains the same amount of nitrates. An analysis of commercial beetroot products showed large discrepancies in nitrate content both between brands and between the stated and actual content. Many powders are simply dried beetroot in which there is significantly less nitrate than in standardized shots.

For an athlete this means a simple thing: before concluding 'nitrates don't work on me,' it is worth checking whether you actually received an effective dose. Often the reason for disappointment is not individual insensitivity but a product with a negligible content of the active substance.

• Look on the label for the content of nitrate specifically (NO₃⁻), not 'extract' or 'betalains.'
• Compare the amount per serving with the effective dose of 6-8 mmol (≈370-500 mg).
• 'NO booster' mixtures often contain a token amount of nitrate.

Editorial conclusions

Beetroot nitrates are neither a poison nor a miracle cure, but one of the few supplements with a real evidence base. But the effect is small and depends on the dose, the timing of intake, the level of training, and even oral hygiene habits.

The most common mistakes are excessive doses, intake right before the start, the use of antiseptic mouthwashes, and the choice of products without a stated nitrate content.

To reinforce the topic, read our articles 'The benefits of beetroot nitrates for athletes: the evidence base,' 'Beetroot nitrate: product forms and which to choose,' and 'Who should not take beetroot nitrate.'

References

1. Lundberg JO, Weitzberg E, Gladwin MT. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov. 2008;7(2):156–167.
2. Hord NG, Tang Y, Bryan NS. Food sources of nitrates and nitrites: the physiologic context for potential health benefits. Am J Clin Nutr. 2009;90(1):1–10.
3. Wylie LJ, Kelly J, Bailey SJ, et al. Beetroot juice and exercise: pharmacodynamic and dose-response relationships. J Appl Physiol. 2013;115(3):325–336.
4. Porcelli S, Ramaglia M, Bellistri G, et al. Aerobic fitness affects the exercise performance responses to nitrate supplementation. Med Sci Sports Exerc. 2015;47(8):1643–1651.
5. Govoni M, Jansson EA, Weitzberg E, Lundberg JO. The increase in plasma nitrite after a dietary nitrate load is markedly attenuated by an antibacterial mouthwash. Nitric Oxide. 2008;19(4):333–337.
6. EFSA Panel on Contaminants in the Food Chain. Nitrate in vegetables: scientific opinion. EFSA Journal. 2008;689:1–79.
7. Mitchell SC. Food idiosyncrasies: beetroot and asparagus. Drug Metab Dispos. 2001;29(4 Pt 2):539–543.
8. Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439–455.