The 10 Best Beetroot Nitrate Supplements for Running and Cycling 2026

📋 Transparency: This article contains Amazon affiliate links. If you buy through them, CorrerJuntos may earn a small commission at no extra cost to you. Our editorial selection is independent and does not depend on Amazon. Amix provided the Nitro Beet Root MAX Drink for us to test; the brand did not review or influence our assessment or its position in the ranking. CorrerJuntos also participates in the Crown Partner programme: the Crown link and the code CORRERJUNTOS (11% off for you) may earn us a commission, and that relationship does not determine the ranking or assessment. The Beet It link points to its official store and is not an affiliate link. Buy links go to Amazon Spain (Amazon.es).

Beetroot is one of the few sports supplements with genuine scientific backing, and also one of the most misunderstood. The interest is not in the vitamins or the colour, but in the nitrate: your body turns it into nitric oxide, a molecule involved in blood flow and in how efficiently your muscles use oxygen. In running, cycling, triathlon and any endurance sport, that translates into a small but measurable edge in some efforts.

The catch is that not every "beetroot" product delivers the same amount of nitrate, and many do not even state it. We reviewed 10 options available in Spain — concentrated shots, powders and capsules — focusing on what really matters: how much nitrate each one declares, in what format, and which type of athlete it suits. This is not a blind scientific trial, but an honest editorial comparison.

What beetroot nitrates are

Nitrate (NO₃⁻) is a compound found naturally in leafy green vegetables and in beetroot. When you ingest it, part of it concentrates in your saliva and the bacteria in your mouth reduce it to nitrite. This step is essential, because your own cells cannot do it. Once you swallow, the nitrite reaches tissues with low oxygen and low pH — like a muscle working hard — and there it is finally converted into nitric oxide, which regulates blood flow and muscle efficiency. This is the nitrate → nitrite → nitric oxide pathway.

The evidence suggests this pathway can slightly reduce the oxygen cost of exercise (that is, improve "economy"), but let's be honest: the effect is small, variable and not guaranteed. According to recent reviews and the Australian Institute of Sport (AIS), which classifies dietary nitrate in its highest-evidence tier (Group A), it tends to help recreational or mid-level runners more than highly trained athletes, and more in intense efforts of 2 to 10 minutes than in very long events.

There is an important practical difference between eating beetroot and taking a concentrated supplement. The nitrate content of a beetroot varies a lot with soil, climate and harvest, so the vegetable gives you an unpredictable amount. A standardized concentrate or extract that declares the milligrams per dose lets you get close to a reproducible dose. Whole beetroot is still an excellent food; it is simply not the most reliable tool when you want a specific dose before competing.

How we chose (methodology)

To rank these 10 products we weighed, in order of importance:

• Transparency about nitrate: we prioritised products that declare the milligrams of nitrate per dose over those that only mention "beetroot extract".
• Source type and standardization: standardized extract, juice concentrate or whole beetroot; each offers a different dose reliability.
• Ease of use and format: ready-to-drink shot, powder to mix or capsules, depending on whether you prioritise dose or convenience.
• Endurance suitability: running, cycling and triathlon, in both training and competition.
• Additional ingredients, availability in Spain and number of doses.
• First-hand experience where it exists (only the Amix, provided for us to test).

And a vocabulary warning that clears up almost every misunderstanding on this topic. These are not the same:

• Milligrams of nitrate (what actually matters for the ergogenic effect).
• Milligrams of beetroot extract (not the same as nitrate: a 3,000 mg extract does not provide 3,000 mg of nitrate).
• Grams of powder per dose (the total amount of product).
• Milligrams of beetroot equivalent in 10:1 or 25:1 concentrates (a marketing figure that says nothing about nitrate).

So when you see "declared nitrate" in the table, we mean only the milligrams of nitrate the manufacturer explicitly states; where it is not declared, we say so clearly instead of inventing a number. We always distinguish between information verified on the label, brand information, general scientific evidence on nitrate and editorial opinion.

The 10 best beetroot nitrates

Quick comparison table

"Declared nitrate" shows only the figure the manufacturer states explicitly. "Not declared" means the product does not publish the milligrams of nitrate per serving, which is common with whole beetroots and capsules.

#	Product	Format	Declared nitrate	Caffeine	Key feature
1	Beet It Sport Nitrate 3000	Multi-dose concentrate	400 mg / serving	No	Scientific reference, Informed Sport
2	Amix Nitro Beet Root MAX Drink	Powder (drink)	500 mg / dose	No	Most complete formula (provided)
3	Crown Gel Nitrates 600 + Citrulline	Single-dose gel (32 g)	600 mg / gel	No	Nitrate + citrulline, Informed Sport
4	226ERS Nitro Pro (sachets and tub)	Powder	400 mg / dose	No	Spanish brand, two formats
5	Scientiffic Nutrition Nitrates Shot	Shot (60 ml)	500 mg / vial	No	Ready to drink
6	XTRATUS Beetroot Nitrate + Carbohydrates	Powder (drink)	No mg/dose stated	No	For long sessions
7	Voelkel Beetroot Juice Organic	Juice	Not declared	No	Beetroot juice (whole food)
8	HSN Red Beetroot Powder 150 g	Powder (beetroot)	Not declared	No	Simple beetroot for smoothies
9	Scientiffic Nutrition Nitrates	Capsules	No mg/dose stated	No	Capsules with Rednite®
10	Solaray Beet Root 605 mg	Capsules	Not declared	No	Whole beetroot in a capsule

How to choose a beetroot nitrate supplement

For a quick decision, use these rules:

• If you want a reliable dose before competing: choose a product that declares the milligrams of nitrate per serving (a shot or powder), in the approximate range of 5-9 mmol (about 310-560 mg). Beet It, Amix, 226ERS and the Scientiffic Nutrition shot declare it.
• If you prioritise convenience on race day: a ready-to-drink shot avoids scales and scoops.
• If you train or race over long distances: a drink that combines nitrate with carbohydrates and electrolytes covers fuel and hydration at once.
• If you prefer beetroot as a food: a juice or 100% beetroot powder is a natural route, though it does not guarantee an exact dose.
• If you value convenience over dose: capsules are practical, but rarely state the real nitrate content.
• If you want nitrate and citrulline in one dose: a combined gel like Crown brings both nitric-oxide precursors together, though it does not let you separate each ingredient's effect.
• If you compete under anti-doping control: prioritise a product with third-party certification such as Informed Sport.

Two warnings that apply to any choice: avoid antibacterial mouthwash around the time of your dose, because it blocks the nitrate conversion, and test it in training first, never on race day. If you take medication or have a health condition, consult a healthcare professional first.

How much nitrate you need (mmol and mg)

Here is the key that almost no label explains. The dose is measured in two ways: in millimoles (mmol), which count the number of molecules, and in milligrams (mg), which measure mass. The conversion is simple: 1 mmol of nitrate equals about 62 mg.

The acute dose the literature associates with an ergogenic effect is usually around 5-9 mmol of nitrate, i.e. roughly 310-560 mg. The Australian Institute of Sport indicates a minimum of about 5-6 mmol per dose and adds that exceeding 10-12 mmol brings no further benefit. In practice: a 400 mg shot or a 500 mg dose are within the reasonable range; a single beetroot capsule almost never is.

Two honest warnings. First: do not assume every beetroot powder provides an effective amount of nitrate; many do not even declare it and their content varies by batch. Second: there is no single universal dose valid for everyone, because the response depends on your oral microbiome, your diet and your training level. Start from the range a reliable product declares and adjust from there.

When to take them

There are two main strategies, both supported by the literature:

• Acute (one-off) dose: blood nitrite — the bioactive form — tends to peak around 2-3 hours after intake. That is why many protocols recommend taking nitrate 2 to 3 hours before the race or key session.
• Multi-day load: taking a daily dose for roughly 3 to 7 days before the event. This is the strategy suggested, for example, by brands like 226ERS for high-load or competition weeks.

In training, the main use is twofold: to test your tolerance and to see whether you respond, because not everyone does. In competition, apply what you have already rehearsed; never try a new supplement on race day. And a golden rule of sports nutrition: what works is consistency with your training plan and your nutrition strategy, not a single miracle product.

The mouthwash detail

This point surprises a lot of people and is well documented. Because the nitrate-to-nitrite step depends entirely on the bacteria in your mouth, anything that removes them blocks the pathway. Antibacterial mouthwashes (for example, chlorhexidine ones) drastically reduce that oral conversion: in controlled studies, rinsing with an antibacterial mouthwash markedly blunts the rise in blood nitrite after a nitrate dose.

The practical takeaway is direct: if you are going to use beetroot for a goal, avoid antibacterial mouthwash around the time of your dose. The Australian Institute of Sport mentions this explicitly among its recommendations. It is not a minor curiosity: it is one reason why beetroot "does nothing" for some people.

Safety and precautions

Nitrate from beetroot and vegetables is generally considered safe for healthy people, and it should not be confused with the nitrites added to processed meats: they do not share the same risk profile, partly because beetroot also provides antioxidants that limit the formation of problematic compounds. The EFSA sets the acceptable daily intake of nitrate at around 3.7 mg per kilo of body weight per day. That said, there are points to keep in mind:

• Gastrointestinal discomfort: possible, especially with juices and concentrates. Test in training first.
• Reddish urine or stool (beeturia): harmless and temporary. It is not blood; it is the beetroot pigment.
• Blood pressure: nitrate tends to lower it. This matters if you already take antihypertensive medication or other vasodilators.
• Medication: be careful with vasodilators (for example, PDE5 inhibitors) and blood thinners; check first if you take chronic medication.
• Pregnancy and breastfeeding: several manufacturers advise against it; consult your healthcare professional.
• Kidney or cardiovascular disease: always assess supplementation with a professional.
• Combining with other supplements: it is compatible with gels and carbohydrate drinks; if a product contained caffeine (not the case here), factor that in.
• Avoid buying pure nitrite salts: they are a different thing and carry risks; beetroot and these supplements are not that.

Frequently asked questions

Does beetroot really improve performance?

The evidence suggests dietary nitrate from beetroot can slightly reduce the oxygen cost of exercise and help in intense efforts of 2 to 10 minutes, but the effect is small, variable and not guaranteed. It tends to help recreational or mid-level runners more than highly trained athletes. It does not replace training, rest or nutrition.

When should you take nitrates before running?

Blood nitrite tends to peak around 2-3 hours after intake, so many protocols recommend taking them 2 to 3 hours before. There is also a multi-day load, with a daily dose for roughly 3 to 7 days before the event. This is general information, not an individual prescription.

How much nitrate should a good supplement provide?

The acute dose associated with an effect is usually around 5-9 mmol of nitrate, roughly 310-560 mg (1 mmol equals about 62 mg). The Australian Institute of Sport indicates a minimum of about 5-6 mmol per dose and that exceeding 10-12 mmol adds no more benefit. That is why it helps to choose products that declare the milligrams of nitrate per dose.

Is powder, capsules or a shot better?

It depends on your priority. Shots and powders that declare the milligrams of nitrate make a reproducible dose easier. Capsules are convenient and portable, but many do not state the real nitrate content, so it is hard to know whether they deliver an effective dose. Whole beetroot powder is a good food, but its nitrate content varies a lot by batch.

Can you take them daily?

Many loading protocols use a daily dose for several consecutive days before a competition. Long-term chronic use has not been studied exhaustively, so it is reasonable not to make it an indefinite habit without a clear reason. If in doubt, consult a healthcare professional.

Are they useful for 5K, half marathon and marathon?

The evidence is more consistent for intense efforts of a few minutes and for intermittent exercise than for very long events. It may make sense for a 5K and demanding sections of a half marathon; for a marathon the effect is less clear. Because it varies a lot between individuals, test it in training first.

Does beetroot contain caffeine?

No. Beetroot and beetroot nitrate supplements do not naturally contain caffeine, and the products in this comparison are, by composition, caffeine-free. If you want a caffeine effect, you would need to add it separately and with caution.

Can I combine them with gels and carbohydrate drinks?

Yes. Beetroot nitrate is compatible with energy gels and hydration drinks, which cover the need for fuel during the effort. Remember to avoid antibacterial mouthwash around the time of your dose, because it kills the mouth bacteria that convert nitrate into nitrite.

Why do many products not state the nitrate content?

Because the nitrate content of beetroot varies a lot with soil, climate and harvest, and few products are independently tested. That is why many beetroot powders and capsules do not declare the milligrams per dose. Standardized extracts and concentrates that do declare it offer a more reproducible dose.

What makes the Amix Nitro Beet Root MAX Drink different?

It declares 500 mg of nitrate per 30 g dose from beetroot extract and Oxystorm amaranth extract, and adds 1,000 mg of L-citrulline malate, potassium, magnesium, vitamin C, vitamin B6 and carbohydrates. It is a more complete formula than a simple beetroot powder. Amix provided it for us to test; the brand did not determine its position or our assessment.

Conclusion by profile

There is no universal "best nitrate": it depends on what you value most. No product guarantees better times; what they do is add a small possible margin on top of a solid base of training and rest.

• Best overall: Beet It Sport Nitrate 3000, for its backing, declared dose and anti-doping certification.
• Most complete formula: Amix Nitro Beet Root MAX Drink, if you want nitrate, citrulline, electrolytes and carbohydrates in one drink.
• Best nitrate + citrulline combination: Crown Gel Nitrates 600 + Citrulline, a single-dose gel with 600 mg of nitrate and 6,000 mg of citrulline malate and Informed Sport certification.
• Best portable option: 226ERS Nitro Pro sachets or the Scientiffic Nutrition shot, to carry the dose to the race.
• Best for long sessions: the XTRATUS drink, which combines beetroot nitrate, carbohydrates and electrolytes for prolonged efforts.
• Best natural route: Voelkel organic beetroot juice if you prefer beetroot as a food; capsules (Scientiffic Nutrition or Solaray) if you prioritise convenience over a high dose.
• Best for those who want to try Amix: the Nitro Beet Root MAX Drink itself, bearing in mind it is a product the brand provided for us to test.

Sources and verification

The scientific claims in this article are based on reference sources; each product's data comes from its official pages and its Amazon Spain listings, verified while preparing this guide.

• Australian Institute of Sport (AIS) — Dietary Nitrate / Beetroot Juice (Group A): classification, dose and precautions.
• Gatorade Sports Science Institute (GSSI) — Dietary Nitrate and Exercise Performance (nitrate-nitrite-NO pathway, kinetics and dose).
• Meta-analysis of factors that moderate the effect of nitrate (2022): PMC9526841 (effect size, duration and training level).
• Govoni et al. (2008), Nitric Oxide — effect of antibacterial mouthwash: PubMed 18793740.
• Wylie et al. (2013), J Appl Physiol — dose-response relationship and nitrite kinetics: article.
• EFSA — nitrates and nitrites in food (acceptable intake; vegetables vs. processed meats): EFSA document.
• Official product pages: Amix Nitro Beet Root MAX Drink, 226ERS Nitro Pro and Beet It Sport Nitrate 3000.