{"ok":true,"entry":{"slug":"beetroot","kind":"supplement","name":"beetroot","aliases":["beet root powder","dietary nitrate","nitric oxide booster"],"brands_sg":["California Gold Nutrition","Nutricost","Force Factor","MegaFood","Nature's Truth"],"class":"botanical / nitrate","tags":["fitness","heart"],"use_for":"endurance in time trials · small blood-pressure fall","use_after":"performance trials dosed once 2.5–3 hours before exercise","use_duration":null,"take_with":null,"pros":["ods: improved time trials and time to exhaustion","ods: best in recreationally active nonathletes","75 rcts: nitrate dose lowered systolic and diastolic bp"],"cons":["ods: beetroot can colour the urine pink or red","bp fall per mmol of nitrate is small (−0.28 mmhg acute)","higher-quality population-specific trials still needed"],"dose_note":"performance studies used 500 ml a day of beetroot juice, about 2 cups, taken once about 2.5 to 3 hours before exercise and supplying roughly 5–11 mmol (310–682 mg) of nitrate; the blood-pressure meta-analysis pooled 75 trials in 1,823 people and reports change per mmol of nitrate rather than a single recommended dose","dosage":{"ul":null,"unit":"mg nitrate","fda_dv":null,"rda_ai":null,"ul_status":"none_established","population":"general adult","hsa_max_daily":null},"ul_status":"none_established","sg_class":null,"cautions":["ods reports no safety concerns only for short-term use at moderate amounts, about 2 cups a day","on blood-pressure medicine — pooled trials lowered bp; the review did not assess drug interactions","pink or red urine after beetroot is pigment excreted in the urine, not blood (ods)"],"clashes":[],"sources":[{"id":"ods_nitrate","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Dietary Supplements for Exercise and Athletic Performance (beetroot: mechanism)","quote":"Ingested nitrate might enhance exercise and athletic performance … primarily through its conversion into nitric oxide in the body","accessed":"2026-08-27"},{"id":"ods_beet","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance (beetroot: efficacy)","quote":"Might improve performance and endurance to some degree in time trials and time-to-exhaustion tests among runners, swimmers, rowers, and cyclists; appears to be most effective in recreationally active nonathletes","accessed":"2026-08-27"},{"id":"ods_beet_dose","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance (beetroot: dose and timing)","quote":"500 ml/day (about 2 cups) of beetroot juice taken once (about 2.5 to 3 hours before exercise) … about 5–11 mmol (or 310–682 mg) nitrate","accessed":"2026-08-27"},{"id":"ods_beet_safety","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","label":"NIH ODS — Exercise and Athletic Performance (beetroot: safety)","quote":"Studies have not identified any safety concerns with the consumption of beetroot juice in moderate amounts (about 2 cups/day) … Beetroot consumption can color the urine pink or red due to the excretion of red pigments in the beets","accessed":"2026-08-27"},{"id":"norouzzadeh2025","url":"https://europepmc.org/article/PMC/PMC11931885","label":"Plasma nitrate, dietary nitrate, blood pressure, and vascular health biomarkers: a GRADE-assessed systematic review and dose-response meta-analysis of RCTs (Norouzzadeh et al., Nutrition Journal 2025)","quote":"Our analysis of 75 RCTs involving 1823 participants revealed … Per each mmol increase in NO3 intake, a reduction in systolic BP levels was observed in the acute (WMD: -0.28mmHg) … a decrease in diastolic BP for each mmol increase","accessed":"2026-08-27"},{"id":"norouzzadeh2025_conclusion","url":"https://europepmc.org/article/PMC/PMC11931885","label":"Norouzzadeh et al., Nutrition Journal 2025 — conclusion","quote":"We observed dose-dependent increases in plasma NO3 and NO2 levels, along with consequent reductions in BP … Future high-quality, population-specific studies with optimized dietary NO3 dosages are needed to strengthen the certainty of the evidence","accessed":"2026-08-27"},{"id":"hsa_prohibited_2025","url":"https://file.go.gov.sg/hsa-chp-prohibited-restricted-ing-guidelines.pdf","label":"HSA — Guidelines on Prohibited and Restricted Ingredients in Health Supplements and Traditional Medicines, GL-CHPB-1-012 Rev 001 (Oct 2025)","quote":"The objective of this guideline is to highlight the substances of concern when used in HS and TM and is not meant to be an exhaustive list [beetroot / Beta vulgaris and nitrate not listed in Annex A or B]","accessed":"2026-08-27"},{"id":"iherb_sg","url":"https://sg.iherb.com/c/beet","label":"iHerb Singapore — Greens & Superfoods > Beet category (SG$ pricing, default order)","quote":"California Gold Nutrition, Superfoods, Organic Beet Juice Powder … Nutricost, Beet Root, 180 Capsules … Force Factor, Total Beets®, Organic Beetroot Powder … MegaFood, Iron Blood Builder™ … Nature's Truth, Nitric Oxide Max™, Beet Root+ with Nitrates","accessed":"2026-08-27"}],"brand_certs":[{"brand":"Force Factor","example":null,"programme":"NSF Certified for Sport","matching_products":0,"brand_total_certified":6},{"brand":"MegaFood","example":null,"programme":"NSF Certified for Sport","matching_products":0,"brand_total_certified":1}],"updated_at":"2026-08-30T17:59:39.960259+08:00"},"disclaimer":"kozen-x is not a medical device and does not give medical advice. it lists what published sources have written down. absence of a record is not the same as safe."}