The Basics
What is beet root?
Beet root (Beta vulgaris) is a root vegetable that happens to be one of nature's most concentrated sources of dietary nitrate — the precursor your body uses to make nitric oxide.
On its own, beet root is rich in inorganic nitrate, with an average content around 1,400 mg per kilogram of fresh weight, alongside antioxidant pigments called betalains and a range of polyphenols.1 In sports nutrition it's most often used as beetroot juice, concentrate shots, crystals or a powdered extract. Its performance reputation rests almost entirely on its nitrate content and the nitric oxide it ultimately produces — the molecule that widens blood vessels, improves circulation, and lowers the oxygen cost of movement. 4 Gauge Pre-Workout includes 300 mg of concentrated Red Beet Root to complement its 6,000 mg of L-Citrulline.
Mechanism
How beet root raises nitric oxide
Beet root feeds a completely different nitric-oxide pathway than amino acids like citrulline — which is exactly why the two work so well together.
Beet root works through the nitrate–nitrite–nitric oxide pathway. Dietary nitrate (NO3−) is absorbed, concentrated in saliva, and reduced to nitrite (NO2−) by friendly bacteria on the tongue. That nitrite is then converted into nitric oxide in the body's tissues — especially under the low-oxygen, low-pH conditions of hard exercise.1 Crucially, this route does not rely on the oxygen-dependent nitric oxide synthase (NOS) enzymes that amino-acid precursors use, so it can keep producing nitric oxide precisely when the enzymatic pathway is most limited.
The downstream effect is improved mitochondrial and muscular efficiency: dietary nitrate has been shown to reduce the oxygen cost of submaximal exercise and improve contractile function, meaning you can do the same work using less oxygen.2
The bottom line
Beet root is a food-derived nitric-oxide booster that works through a separate, oxygen-independent pathway — complementing the enzymatic route used by L-Citrulline.
Benefits At A Glance
What beet root is studied for
Where the dietary-nitrate evidence is strongest. Select any card to jump to the full research.
Key Research Findings
What the literature consistently shows
Plain-language summaries of the strongest, most replicated findings on beet root and dietary nitrate.
01
Dietary nitrate from beet root reduces the oxygen cost of submaximal exercise — you produce the same output using less oxygen.2
02
An umbrella review of 20 systematic reviews concluded dietary nitrate provides a small but consistent ergogenic benefit, strongest for endurance and time-to-exhaustion.3
03
A 2026 review reported beetroot juice cut submaximal oxygen cost by 1.5–5.0%, raised time-to-exhaustion by ~15.7% in recreational athletes, and improved cycling power by 1.2–3.0%.4
04
Beet root nitrate improves high-intensity intermittent and repeated-sprint performance — relevant to team and stop-and-go sports.68
05
Meta-analyses of randomized trials show beetroot juice modestly lowers systolic blood pressure, supporting cardiovascular health beyond the gym.9
Benefit · 01
Endurance & Oxygen Efficiency
Go longer on less oxygen
Beet root's most established benefit
What the research shows
The signature effect of dietary nitrate is improved exercise economy. By lowering the oxygen cost of submaximal effort and improving mitochondrial efficiency, beet root lets you sustain a given pace with less physiological strain.2 An umbrella review pooling 20 systematic reviews found a small but consistent ergogenic effect, most reliable for endurance and time-to-exhaustion outcomes,3 while a 2026 review reported beetroot juice reduced submaximal oxygen cost by 1.5–5.0% and increased time-to-exhaustion by roughly 15.7% in recreational athletes.4 A meta-analysis in healthy adults similarly linked nitrate to improved power output, time-to-exhaustion and reduced VO2 during endurance exercise.5
Why it matters
Better oxygen economy means more output at the same effort — the difference between fading and finishing strong in the final reps or miles.
Benefit · 02
Power & High-Intensity Performance
Not just for endurance athletes
Benefits that reach into sprints and team sports
What the research shows
Beyond steady-state endurance, dietary nitrate benefits short, intense efforts by enhancing type II (fast-twitch) muscle fiber function. A systematic review and meta-analysis found nitrate improved performance during single and repeated bouts of short-duration high-intensity exercise,6 and a dedicated meta-analysis on high-intensity interval training reported beetroot ingestion benefited HIIT performance.7
In applied settings, a 2024 randomized, double-blind, placebo-controlled crossover study found an acute dose of beetroot crystals significantly improved high-intensity intermittent exercise performance,8 and a 2017 RCT in trained soccer players showed six days of nitrate-rich beetroot juice improved Yo-Yo intermittent recovery test performance — supporting its use in stop-and-go sports.12
Why it matters
The fast-twitch and repeated-sprint benefits make beet root relevant to lifters, team-sport athletes and HIIT — not just endurance specialists.
Benefit · 03
Blood Pressure & Cardiovascular Health
Benefits that reach beyond training
The same vasodilation that helps performance helps your arteries
What the research shows
Because nitric oxide relaxes and widens blood vessels, beet root has been studied extensively for blood pressure. A foundational 2013 systematic review and meta-analysis found that inorganic nitrate and beetroot juice supplementation significantly reduced blood pressure in adults.10 A more recent meta-analysis evaluating beetroot juice against European Society of Hypertension criteria reported a meaningful reduction in clinical systolic blood pressure (mean difference around −5.3 mmHg) in hypertensive populations, with no sign of tolerance developing over time.9
Important context
Reductions are modest and most relevant as general cardiovascular support, not a substitute for medication. If you have high blood pressure or take cardiovascular drugs, speak with your doctor before supplementing.
Benefit · 04
Recovery & Muscle Soreness
An emerging recovery tool
Driven by improved blood flow and antioxidant content
What the research shows
Beet root's combination of nitrate-driven blood flow and antioxidant betalains has made it a candidate for recovery. A 2025 randomized, double-blind crossover trial found short-term beetroot juice supplementation enhanced strength, reduced fatigue and promoted recovery in physically active individuals.11 Earlier work by Clifford and colleagues reported that beetroot juice attenuated muscle soreness and the decline in countermovement-jump performance following muscle-damaging exercise.13 A mini-review also attributes beetroot's recovery edge over isolated nitrate salts to its broader phytonutrient content.1
Honest framing
Recovery evidence is promising but more mixed than the endurance and blood-pressure data — results vary with dose, timing and exercise type.
Better Together
Beet Root + L-Citrulline: two nitric-oxide pathways
The reason 4 Gauge uses both: they raise nitric oxide through completely different, complementary routes.
| Beet RootDietary nitrate route |
L-CitrullineEnzymatic (NOS) route |
| Supplies nitrate reduced to NO via oral bacteria & tissues |
Raises arginine for NO synthase to produce NO |
| Works best in low-oxygen, low-pH conditions (hard effort) |
Works through the oxygen-dependent enzymatic pathway |
| Strongest for oxygen efficiency & endurance |
Strongest for pumps & muscular endurance |
Why two pathways beat one
Because beet root's nitrate–nitrite–NO pathway is independent of the NOS enzyme system that L-Citrulline feeds, combining them lets the body raise nitric oxide from two directions at once — the enzymatic route covering normal conditions and the dietary-nitrate route stepping up exactly when oxygen is scarce during intense effort.1 That complementary design is the rationale behind pairing 300 mg of Red Beet Root with 6,000 mg of L-Citrulline in 4 Gauge.
Go deeper
See the full evidence on the other half of this combination on our L-Citrulline Benefits research page.
Dosage
How much beet root do you need?
Beet root is dosed by its nitrate content, not just grams of beet. These ranges reflect the protocols used in research.
| Goal | Nitrate dose | Rough equivalent | Timing |
|---|
| Acute performance |
~6–8 mmol (~400–500 mg nitrate) |
1 concentrated beet "shot" / 300–500 ml juice |
2–3 hours pre-exercise |
| Loading / chronic use |
>8 mmol nitrate per day |
Daily beet juice/concentrate |
3–7 days, then maintain |
| Blood pressure support |
~200–800 mg nitrate per day |
Daily beet juice |
Ongoing |
Good to know
Nitrate peaks in the blood about 2–3 hours after intake, so timing matters more for beet root than for many pre-workout ingredients. Effects also build with several days of consistent use.4
Safety
Is beet root safe? Side effects
Beet root is a food and is very well tolerated, with only minor and harmless quirks.
The most common "side effect" is beeturia — harmless pink or red urine and stool from beet pigments. Some people notice mild digestive upset with large juice volumes. One practical note from the science: because nitrate is converted to nitrite by bacteria on the tongue, using antibacterial mouthwash can blunt beet root's benefits by wiping out those bacteria. As with any nitric-oxide booster, anyone taking blood-pressure medication, nitrates or PDE5 inhibitors should consult a doctor first, since blood-pressure effects could be additive. Pregnant or breastfeeding individuals and anyone with a medical condition should speak with a healthcare provider before supplementing.
In The Formula
Beet root in 4 Gauge Pre-Workout
4 Gauge uses beet root as the second half of a dual nitric-oxide system, not as a standalone endurance dose.
Each serving of 4 Gauge Pre-Workout includes 300 mg of concentrated Red Beet Root alongside 6,000 mg of L-Citrulline DL-Malate. The beet root contributes dietary nitrate that the body converts to nitric oxide through the oral-bacteria pathway — an independent route from the enzymatic pathway citrulline drives. The goal is broader, more resilient nitric-oxide production for blood flow and pumps, rather than the very high single-dose nitrate loading used in dedicated endurance-juice protocols.1
Two nitric-oxide pathways, one scoop
Smooth, sustained energy and serious pumps — powered by red beet root nitrate plus a 6,000 mg citrulline dose working through complementary routes.
- 300 mg red beet root
- 6,000 mg L-Citrulline
- Dual nitric-oxide pathways
- Smooth energy, no crash
Continue Your Research
Keep exploring the Research Hub
More evidence-based ingredient and topic deep dives from the 4 Gauge Research Hub.
About the Author
Who wrote and reviewed this page
Author & Reviewer
Connor Southworth
Founder, 4 Gauge
Connor Southworth is the founder of 4 Gauge and has spent years researching, formulating and manufacturing premium nutritional supplements. He personally oversees product development and ingredient selection, with a focus on evidence-based formulations designed to support performance, recovery and long-term health.
10+ yrsIn nutrition
Evidence-ledFocus
June 2026Last reviewed
June 2027Next review
FAQ
Beet root: common questions
What are the main benefits of beet root?
Beet root's dietary nitrate boosts nitric oxide, which research links to improved endurance and stamina, lower oxygen cost of exercise, better high-intensity and repeated-sprint performance, modest reductions in blood pressure, and a possible edge in recovery and muscle soreness.
How long before exercise should I take beet root?
Blood nitrate and nitrite peak about 2–3 hours after intake, so beet root is best taken 2–3 hours before training or competition. Many of the benefits also strengthen with several consecutive days of daily use.
Does beet root really lower blood pressure?
Meta-analyses of randomized trials show beetroot juice modestly reduces systolic blood pressure, especially in people with elevated blood pressure. The effect is meaningful for general cardiovascular support but is not a replacement for prescribed medication.
Why is my urine pink after beet root?
That's beeturia — a harmless reddish tint to urine or stool caused by beet pigments (betalains). It's completely normal and not a cause for concern.
Can I just eat beets instead of supplementing?
Yes — whole beets, beet juice and concentrate shots all supply nitrate. The key is hitting an effective nitrate dose (roughly 6–8 mmol for performance) and timing it 2–3 hours pre-exercise. Concentrated forms make that easier to dose consistently. Also avoid antibacterial mouthwash, which can blunt the effect.
Sources & References
The research behind beet root
Grouped by topic. Systematic reviews, meta-analyses and human RCTs are weighted above mechanistic data.
01 · TopicMechanism & Overview
- 1.Coggan AR, et al. "Beetroot juice supplementation and exercise performance: is there more to the story than just nitrate?" Front Nutr, 2024;11:1347242. PMC10912565
- 2."Dietary nitrate, the oxygen cost of exercise and muscle efficiency — pooled mechanistic and performance findings." Summarized across the umbrella review of 20 systematic reviews with meta-analyses. Sports Med, 2025. PMC12106159
02 · TopicEndurance & Oxygen Efficiency
- 3."Dietary Nitrate Supplementation and Exercise Performance: An Umbrella Review of 20 Published Systematic Reviews with Meta-analyses." Sports Med, 2025. PMC12106159
- 4.Kubas W, et al. "The impact of beetroot juice supplementation on performance in endurance sports." Quality in Sport, 2026;54:69969. View source
- 5."The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis." J Int Soc Sports Nutr, 2021. View source
03 · TopicPower & High-Intensity Performance
- 6."Effects of Dietary Nitrate Supplementation on Performance during Single and Repeated Bouts of Short-Duration High-Intensity Exercise: A Systematic Review and Meta-Analysis of RCTs." Antioxidants, 2023;12(6):1194. View source
- 7."The Effect of Beetroot Ingestion on High-Intensity Interval Training: A Systematic Review and Meta-Analysis." Nutrients, 2021. PMC8618171
- 8.Mohd Saleh MB, et al. "Effects of a Single Dose of Dietary Nitrate via Beetroot Crystals on High-Intensity Intermittent Exercise." Fizjoterapia Polska, 2024. View source
- 12.Nyakayiru J, et al. "Beetroot Juice Supplementation Improves High-Intensity Intermittent Type Exercise Performance in Trained Soccer Players." Nutrients, 2017;9(3):314. PMC5372977
04 · TopicBlood Pressure & Cardiovascular
- 9."Effects of beetroot juice on blood pressure in hypertension according to European Society of Hypertension Guidelines: A systematic review and meta-analysis." Nutr Metab Cardiovasc Dis, 2024. View source
- 10.Siervo M, et al. "Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis." J Nutr, 2013;143(6):818–826. PubMed 23596162
05 · TopicRecovery & Muscle Soreness
- 11."Short-Term Beetroot Juice Supplementation Enhances Strength, Reduces Fatigue, and Promotes Recovery in Physically Active Individuals: A Randomized, Double-Blind, Crossover Trial." 2025. PMC12113839
- 13.Clifford T, et al. "The effects of beetroot juice supplementation on indices of muscle damage following eccentric exercise." Eur J Appl Physiol, 2016. PubMed 26537365
