Nitrate (NO3-) is a compound found in air, water, soil, and vegetables like beets, celery, and spinach. Nitrate is also available as a variety of dietary supplements. The body needs nitrate to produce nitric oxide (NO), a signaling molecule involved in regulating hormones and blood flow to tissues in the body.
Nitrate supplementation benefits include improving athletic performance and lowering blood pressure. However, less evidence supports other touted benefits of nitrates, such as boosting brain health and sexual function.
1. May Boost Exercise Performance
Nitrate supplements are popular sports performance enhancers—and with good reason. By increasing NO levels in the body, nitrate supplements may help boost oxygen delivery to muscles, decrease fatigue, and improve athletic performance. Nitrates may help you run or row faster or exercise at the same pace with less effort.
For workout gains, researchers recommend taking 5 to 12 millimoles (mmol) or 310 to 750 milligrams (mg) of nitrates two or three hours before exercise. You can take this as a one-time dose or daily for up to 15 days.
Remember that nitrates are most effective for exercise lasting between 10 and 17 minutes and don’t work as well for elite athletes. This is at least in part because well-trained athletes have already developed ways of adapting to intense exercise, so benefits from nitrates may be minimal.
In general, it’s OK for athletes to take nitrate supplements, but read the label on any supplement you take. Remember that dietary supplements may be contaminated with ingredients not listed on the bottle, some of which could cause you to fail a doping test.
Nitrates vs. Nitric Oxide Boosters
This article covers nitrate supplements such as beetroot juice and nitrate salts like sodium nitrate and potassium nitrate. These are different than “nitric oxide boosters,” which are typically combination products that may include ingredients like the following:
- Amino acids such as L-arginine and L-citrulline
- Vitamins
- Minerals
- Creatine
- Sugars
Though these nitric oxide boosters may increase NO levels in the body, there is little evidence that they improve exercise performance or overall health.
2. May Help Erectile Dysfunction
In theory, nitrate supplements could benefit men with erectile dysfunction by promoting blood flow to the penis and increasing levels of NO, which helps achieve and maintain an erection.
That said, there’s no clinical evidence that these supplements actually work in humans.
3. May Support Heart Health
Nitrates are popular heart health supplements that have the benefits of preventing and managing common cardiovascular conditions.
Studies show that nitrates may minimize the thickening of blood vessels that may cause heart disease (atherosclerosis). They also help the heart pump blood to the body efficiently and prevent blood clots.
Importantly for heart health, nitrates lower blood pressure. NO is crucial for maintaining blood vessels; low levels are associated with high blood pressure (hypertension). Nitrate supplements boost NO levels and may lower blood pressure by about 4% within a few hours.
Aim for 300 to 800 mg of nitrates a day to protect the heart. Benefits are similar whether you consume nitrates through your diet or as supplements.
Keep in mind that we don’t know much about long-term nitrate supplementation. Most clinical trials are short-term. One exception is a trial that showed that people with chronic obstructive pulmonary disease (COPD) who took beetroot juice daily for 12 weeks had sustained benefits, like lowered blood pressure.
4. May Enhance Post-Exercise Recovery
Nitrate supplements and dietary sources may help minimize fatigue and muscle soreness after workouts.
Nitrates may help you recover from both aerobic workouts (“cardio,” such as running or biking) and anaerobic workouts (weight lifting). These supplements may work by lowering blood pressure and heart rate and boosting oxygen delivery to the muscles.
For the best results, take nitrate supplements two to three hours before a one-time event like a challenging workout or competition. You can also take lower dosages of nitrate supplements (3 to 12 mmol is suggested) twice a day for up to nine weeks.
Keep in mind that large clinical trials are still necessary to determine the effects of nitrates on exercise recovery in females and elite athletes.
5. May Improve Cognitive Function
The role of nitrate supplements on brain health is still theoretical at this point. Because nitrates may increase NO levels in the brain, we’d expect to see better blood flow to the brain and potentially increased cognitive function, but the evidence is mixed so far.
Large-scale clinical trials are necessary before nitrates may be routinely recommended for brain health.
6. May Aid Healthy Blood Sugar Regulation
Though nitrates may help lower blood sugar in animals, they haven’t consistently proved they can regulate blood sugar or insulin levels in humans.
Most clinical trials have been small or short-term, and the results of nitrate supplements in people with high blood sugar are mixed. If you’re looking to lower your blood sugar, ask your healthcare provider for supplement recommendations.
Risks and Side Effects
Taking a nitrate supplement is associated with potential risks that include drug interactions and side effects. Here are some things to keep in mind before adding nitrates to your medication regimen:
- Precautions: Discuss the use of nitrates with your healthcare provider if you are pregnant or breastfeeding. There is less data on nitrate supplements in females than in males, and some data suggests that these supplements could actually worsen exercise parameters in women.
- Interactions: If you try nitrate supplements, be aware of several interactions. Nitrates should not be taken with erectile dysfunction supplements or medications like Viagra (sildenafil) or Cialis (tadalafil) due to the risk of very low blood pressure (hypotension). The blood sugar medication Glucophage (metformin) may negate any athletic benefits of nitrates. Using mouthwash may limit the amount of nitrates in your body, which may make nitrate supplements ineffective.
- Side effects: The most serious side effect of nitrates is an increased risk of cancer. Consuming very high levels of nitrates may cause the body to produce N-nitroso compounds, which may cause cancer. Another risk of consuming high amounts of nitrates is the blood disorder methemoglobinemia.
- When to consult with your healthcare provider: As a general rule, talk to your healthcare provider before starting any dietary supplements for optimal safety. If you decide to try nitrate supplements, keep your provider in the loop if you have any adverse effects.
Nitrate-Rich Foods
Athlete or not, if you want to increase your nitrate consumption, consider a food-first approach, aiming for 250 to 500 grams of leafy or root vegetables per day. Nitrate-rich vegetables include:
- Red beets
- Arugula
- Celery
- Spinach
- Collard greens
- Lettuce
- Leeks
- Watercress
In the United States, the Food and Drug Administration (FDA) does not regulate dietary supplements the way it regulates prescription medications. As a result, some supplement products may not contain the ingredients listed on the label. When choosing a supplement, look for products independently tested or certified by organizations such as NSF, U.S. Pharmacopeia (USP), or ConsumerLab.com. For personalized guidance, consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Summary
Nitrate supplements raise your body’s levels of nitric oxide, which is an important chemical messenger in the body.
These supplements may offer benefits like enhanced sports performance or heart protection, but individual effects can vary.
Stay aware of drug interactions and the possible association of high-dose nitrates with cancer if you decide to try nitrate supplements.
The Benefits and Risks of Nitrate Supplements
Nitrate (NO3-) is a naturally occurring compound prevalent in various environments, including air, water, and soil, and is found abundantly in vegetables such as beets, celery, and spinach. It is also available as a dietary supplement. The human body utilizes nitrates to produce nitric oxide (NO), which serves as a key signaling molecule for regulating hormones and enhancing blood flow to tissues.
Potential Health Benefits of Nitrates
1. Improved Exercise Performance
Nitrate supplements have gained popularity as a means to enhance athletic performance. Research suggests that increasing NO levels in the body can improve oxygen delivery to muscles and reduce fatigue, potentially leading to better exercise outcomes. Individuals may find that they can sustain higher levels of exercise intensity or cover greater distances with less perceived effort.
For maximum benefits, athletes are advised to consume between 5 to 12 millimoles of nitrates—approximately 310 to 750 milligrams—around two to three hours before performing physical activities. It is important to note that nitrates show the greatest efficacy in activities lasting between 10 and 17 minutes, particularly in recreational athletes rather than elite competitors.
2. Support for Erectile Dysfunction
There is a theoretical basis for the use of nitrate supplements in treating erectile dysfunction, as increased blood flow facilitated by NO may improve sexual function. However, empirical evidence supporting the effectiveness of nitrates for this purpose in humans is lacking.
3. Heart Health Benefits
Nitrate supplements are widely recognized for their potential to enhance cardiovascular health. Studies indicate that these compounds may play a role in reducing the risk of heart diseases by preventing vascular thickening and promoting effective blood circulation. Additionally, nitrates can help lower blood pressure, with some evidence suggesting that they may decrease blood pressure by approximately 4% within a few hours of consumption.
Daily intake recommendations for nitrates range from 300 to 800 milligrams, with similar benefits observed from dietary intake or supplements. Caution regarding long-term effects remains, as most studies have focused on short-term outcomes.
4. Enhanced Recovery After Exercise
Consumption of nitrate-rich supplements may mitigate exercise-induced fatigue and soreness. They might be beneficial for both aerobic and anaerobic exercises, largely due to their impact on blood pressure and heart rate, as well as enhanced oxygen delivery to muscles. To optimize recovery, taking these supplements shortly before strenuous activity or in smaller doses regularly is encouraged.
5. Cognitive Function
The connection between nitrates and cognitive health is still being explored. Increased NO levels might improve cerebral blood flow and, in turn, cognitive functions, although current evidence is inconsistent and necessitates further investigation through large-scale clinical trials.
6. Blood Sugar Regulation
While animal studies suggest that nitrates may assist in lowering blood sugar levels, the results in human trials have not shown consistent efficacy. Individuals interested in managing blood sugar should consult healthcare professionals regarding suitable supplements.
Risks and Considerations
While nitrate supplementation offers several potential benefits, it is not without risks. Some considerations include:
- Medical Advice: It is crucial to discuss nitrate use with a healthcare provider, especially for pregnant or breastfeeding women, as data on this population remains limited.
- Drug Interactions: Nitrates should not be combined with medications for erectile dysfunction or certain blood pressure medications due to risks of hypotension. There is also potential interaction with blood sugar medications.
- Side Effects: High dosages of nitrates are associated with serious health concerns, including an increased cancer risk due to the production of harmful nitroso compounds, as well as the blood disorder methemoglobinemia.
Nitrate-Rich Foods
For those looking to boost their nitrate intake, a food-first approach is often recommended, aiming for 250 to 500 grams of vegetables rich in nitrates daily. Notable examples include:
- Beets
- Arugula
- Celery
- Spinach
- Collard greens
- Lettuce
- Leeks
- Watercress
Conclusion
Nitrate supplements have the potential to boost nitric oxide levels in the body, which may translate to various health benefits, including improved athletic performance and cardiovascular protection. However, as with any supplement, it is essential to be cognizant of potential risks and to consult healthcare professionals prior to use.
