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Beetroot

Beetroot (usually as juice) is a supplement with a high nitrate content that is said to improve physical performance secondary to nitric oxide. It appears to have some evidence for this claim in healthy athletes.

Our evidence-based analysis on beetroot features 57 unique references to scientific papers.

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How to Take

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Recommended dosage, active amounts, other details

Beetroot tends to be dosed on the nitrate content, with around 0.1-0.2mmol/kg (6.4-12.8mg/kg) being the target for nitrate. This is about 436mg for a 150lb person, which is comparable to half a kilogram (500g) of the beetroots themselves (wet weight).

Consumption of beetroots for the nitrate content can be either via a puree or smoothie, or the beets themselves can be baked in an oven into chips. The aforementioned cooking techniques do not appear to reduce the nitrate content.

Frequently Asked Questions and Articles on Beetroot

Beating high blood pressure with beets
Previously demonized in the form of nitrate food preservatives, nitrates are now being researched for heart disease protection.
4 science-based “superfoods” you should consider eating
"Superfood" is a pretty overrated phrase, but here are four foods that have evidence-backed benefits.
Are nitrates from beetroot and processed meats the same thing?
Although the food products they are gained via differ widely, the nitrates contained in processed meats and vegetables are the same molecules

Things to Note

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Also Known As

Beetroot juice, Beet, Beetroot, beetroot

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