So if you're taking beetroot for its reported performance benefits, how much should you take to be effective?

If you look at the labels on the products, it doesn't help, because the thing you need to know (how much NO3 there is) is not listed on the label.

Well fortunately, there's a study for that (with a familiar name as the co-author!). The recommended minimum dosage is 5 mmol of NO3, and the study lists the amount of NO3 in a bunch of commercial products.

The verdict: for most of the products, the listed serving size doesn't come close to the recommended 5 mmol of NO3!



One of the worst performers is Superbeets powder. Their "one scoop per day" is about 20% the recommended NO3 dosage.

The best performer is boring old beet juice. A 16 ounce bottle of Lakewood Organic has 3.8 times the recommended dosage. A 32 ounce bottle is $7.99 at Safeway -- a pretty good deal.

I just ordered some Lakewood Organic -- hope it doesn't tase terrible.

Ref: Gallardo & Coggan, What Is in Your Beet Juice? Nitrate and Nitrite Content of Beet Juice Products Marketed to Athletes, 2021