Nitratest Performance Matrix
Also known as: Dietary nitrate, Nitric oxide precursors, NO3-, Nitrate
Overview
Nitrate is a naturally occurring ion commonly found in various foods, particularly in leafy green vegetables such as spinach and beetroot. It is also available in supplement form. Nitrate supplementation is primarily utilized to enhance physical performance, especially in endurance and resistance exercises. Key characteristics include its conversion into nitric oxide in the body, which improves blood flow, reduces oxygen consumption, and enhances exercise performance. The research surrounding nitrate supplementation is mature, with a significant body of high-quality studies and meta-analyses underscoring its ergogenic effects, especially for improving exercise outcomes.
Benefits
Nitrate supplementation is associated with multiple evidence-based benefits, particularly in endurance and resistance training. Key effects include improved power output (mean difference of 4.6 watts, P < 0.0001), increased time to exhaustion (25.3 seconds, P < 0.00001), and the enhanced performance of recreationally active individuals (effect size of 0.47). Secondary benefits include reduced oxygen consumption (mean difference: -0.04 L/min, P < 0.00001) and improved time-to-peak power. These benefits are particularly noted in young, healthy individuals and non-athletes, making it a valuable tool for enhancing athletic performance. The overall effect sizes suggest small to moderate improvements in exercise performance.
How it works
Nitrate is converted to nitric oxide (NO), which enhances blood flow and reduces oxygen consumption by improving vasodilation and mitochondrial efficiency. Nitric oxide interacts with the cardiovascular and muscular systems, promoting oxygen delivery and decreasing metabolic costs during exercise. It activates soluble guanylate cyclase, leading to increased cyclic guanosine monophosphate (cGMP) production, which facilitates smooth muscle relaxation.
Side effects
Nitrate is generally considered safe when taken at recommended doses. Common side effects (greater than 5%) have not been consistently reported at therapeutic doses, whereas uncommon side effects (1-5%) may include gastrointestinal discomfort such as mild stomach upset or diarrhea. Rare side effects (less than 1%) have not been documented. Caution is advised for individuals with specific health conditions, especially severe kidney disease, and those on medications affecting blood pressure or nitric oxide pathways. Pregnant or breastfeeding women should consult healthcare providers due to limited research in these areas.
Dosage
The minimum effective dosage of nitrate is typically around 6-8 mmol per day, achievable through 2-3 servings of nitrate-rich beetroot juice. The optimal dosage range is between 6-13 mmol per day, with higher doses providing greater benefits in some studies. No maximum safe dose has been firmly established, although it is rarely studied above 13 mmol per day. Timing of supplementation can vary, with effective acute dosing as well as multi-day supplementation to enhance performance. Beetroot juice is the most common form used for nitrate supplementation, benefiting from the presence of oral bacteria that convert nitrate to nitrite for absorption.
FAQs
Is nitrate supplementation safe?
Yes, it is generally safe but individuals with certain medical conditions or those taking specific medications should consult healthcare providers.
When should I take nitrate supplements?
Nitrate can be taken acutely or over multiple days, depending on your performance goals.
What results can I expect from nitrate supplementation?
You can expect improved endurance performance, increased power output, and faster time-to-peak power in specific exercise situations.
Are there any misconceptions about nitrate supplements?
Yes, they are most effective for recreationally active individuals and non-athletes, not universally beneficial for everyone.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/32936597/ – This systematic review and meta-analysis analyzed 80 studies and found that nitrate supplementation significantly enhanced exercise performance in recreationally active men, while effects in women and well-trained athletes were less pronounced.
- https://pubmed.ncbi.nlm.nih.gov/34243756/ – In a systematic review encompassing 73 studies, nitrate supplementation was associated with improved endurance outcomes, including power output and time to exhaustion, indicating its potent ergogenic effects.
- https://pubmed.ncbi.nlm.nih.gov/29553034/ – This systematic review covering 6 studies demonstrated improved time-to-peak power in high-intensity cycling sprints following acute low-dose nitrate supplementation, highlighting its application in brief, intense activities.
- https://www.mdpi.com/2072-6643/15/11/2493 – The article reviewed various studies on nitrate's health benefits, concluding that dietary nitrate could lead to significant increases in exercise performance and efficiency.
- https://pubmed.ncbi.nlm.nih.gov/39203900/ – In this systematic review, findings suggested that augmenting performance using nitrate might offer profound enhancements, although variability in study protocols was noted, which limited broader applicability.
Supplements Containing Nitratest Performance Matrix
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