Does Beetroot Have Nitric Oxide in it?
Short answer: No. Beetroot does not contain nitric oxide.
It contains nitrate, which your body can convert into nitric oxide.
Understanding that difference is important.
What Beetroot Actually Contains
Beetroot is naturally rich in dietary nitrate (NO₃⁻). When you eat beetroot or drink beetroot juice:
- Nitrate is absorbed into your bloodstream.
- Some of it is concentrated in your saliva.
- Bacteria in your mouth convert nitrate into nitrite (NO₂⁻).
- Nitrite is then converted inside the body into nitric oxide (NO).
This is called the nitrate → nitrite → nitric oxide pathway.
So beetroot does not contain nitric oxide.
It helps your body produce it.
Why Nitric Oxide Matters
Nitric oxide is a signalling molecule that:
- Relaxes blood vessels (vasodilation)
- Supports healthy blood pressure
- Improves blood flow
- Enhances oxygen delivery to muscles
- Supports exercise performance
As we age, nitric oxide production naturally declines. That’s one reason nitrate-rich foods have attracted attention in cardiovascular and sports research.
How Quickly Does Beetroot Increase Nitric Oxide?
Research consistently shows:
- Plasma nitrite levels peak 2–3 hours after ingestion
- Effects may last 6–12 hours, depending on dose
- Typical research doses provide 6–8 mmol of nitrate (≈400–500 mg)
This is why many exercise studies have participants take beetroot juice 2–3 hours before activity.
What Does the Research Say?
Blood Pressure
A large study from the University of Exeter found that nitrate-rich beetroot juice lowered blood pressure in older adults (60s–70s) after two weeks of supplementation.
Interestingly, the effect was linked to changes in the oral microbiome. Certain mouth bacteria are crucial for converting nitrate into nitric oxide. When that conversion improves, nitric oxide availability increases.
This study was published in Free Radical Biology and Medicine.
Exercise Performance
Multiple trials show beetroot supplementation can:
- Improve time to exhaustion
- Increase lactate threshold
- Reduce oxygen cost of exercise
- Improve high-intensity interval performance
One 2021 study in Current Research in Physiology found a nitric oxide–enhancing beet supplement improved:
- Lactate threshold by 7.2%
- Time to exhaustion by 18%
- Total energy output by over 22%
These effects are linked to improved muscle oxygenation and efficiency.
Why Mouthwash Can Block the Effect
The nitrate-to-nitrite step depends on bacteria living on your tongue.
Antibacterial mouthwashes containing chlorhexidine or cetylpyridinium chloride can significantly reduce nitrate conversion. That means less nitric oxide production.
If someone is using beetroot for blood pressure or performance benefits, aggressive antibacterial mouthwash may blunt the effect.
Does Eating Whole Beetroot Work?
Yes — but dose matters.
Approximate nitrate content:
- 100g whole beetroot: ~1–2 mmol nitrate
- Clinical studies: 6–8 mmol nitrate
This is why concentrated beetroot “shots” are often used in research. Whole beetroot can contribute meaningfully, but the nitrate dose is lower unless consumed in larger amounts.
Other nitrate-rich foods include:
- Spinach
- Rocket (arugula)
- Celery
- Kale
- Fennel
Is Beetroot Safe?
For most healthy adults, beetroot is well tolerated.
Common harmless effect:
- Pink or red urine (beeturia)
Use caution if:
- You already have low blood pressure
- You take antihypertensive medication
- You have a history of kidney stones (oxalates)
Beetroot should complement, not replace, prescribed treatment.
Final Answer
Does beetroot have nitric oxide?
No.
Does beetroot help your body produce nitric oxide?
Yes — through its high nitrate content.
That distinction matters.
Beetroot doesn’t directly deliver nitric oxide.
It supports your body’s natural nitric oxide production pathway — and that’s where the cardiovascular and performance benefits come from.
