A meta-analysis of 45 randomized controlled trials involving 659 athletes found that nitrate supplements produced no statistically significant improvements in athletic performance across six different measures, including peak power, oxygen uptake, and heart rate. While one subgroup of male-only studies showed a small benefit for peak power output, the overall evidence suggests nitrate supplements don’t reliably boost athletic performance. According to Gram Research analysis, any potential benefits appear small and context-dependent, and athletes should focus on proven strategies like training, sleep, and nutrition instead.
A major review of 45 scientific studies involving 659 athletes found that taking nitrate supplements (often from beetroot juice) did not significantly improve athletic performance. Researchers looked at six different measures of performance, including peak power, oxygen uptake, and heart rate. While some studies showed small benefits in male athletes for peak power output, the overall evidence suggests nitrate supplements don’t give athletes the performance boost many hoped for. According to Gram Research analysis, any potential benefits appear to be small and may only work in specific situations.
Key Statistics
A meta-analysis of 45 randomized controlled trials involving 659 competitive athletes found that dietary nitrate supplementation produced no statistically significant improvements in peak power, mean power, maximal oxygen uptake, heart rate, blood lactate, or perceived exertion compared to placebo.
In a 2026 meta-analysis of 45 studies with 659 athletes, peak power showed a small positive effect only in male-only studies (g = 0.29), but this finding was not consistent across all research and did not hold up in studies with mixed-sex participants.
When researchers accounted for publication bias in a 2026 meta-analysis of nitrate supplementation in 659 athletes across 45 trials, the estimated benefit for oxygen uptake was reduced to zero, suggesting that unpublished negative studies may have made nitrate supplements appear more effective than they actually are.
The Quick Take
- What they studied: Whether taking nitrate supplements (like beetroot juice) helps athletes perform better in sports and exercise
- Who participated: 659 healthy, competitive athletes from various sports who participated in 45 different research studies. All studies compared nitrate supplements to fake pills (placebos) to see if the real supplement made a difference
- Key finding: Nitrate supplements did not produce meaningful improvements in athletic performance across the six measures tested (peak power, average power, oxygen uptake, heart rate, blood lactate, and perceived effort). Only one subgroup (male-only studies) showed a small positive effect for peak power, but this was not consistent across all studies
- What it means for you: If you’re an athlete considering nitrate supplements to boost performance, the evidence suggests they probably won’t help much. Save your money unless you’re specifically a male athlete focused on peak power output, and even then, the benefit is small. Talk to your coach or sports doctor before trying any supplement
The Research Details
This was a meta-analysis, which means researchers collected data from 45 different scientific studies and combined the results to see the big picture. Each of the 45 studies was a randomized controlled trial, the gold standard in science. This means athletes were randomly assigned to either take nitrate supplements or fake pills (placebos), and neither the athletes nor researchers knew who got what until the study ended. This prevents bias from affecting the results.
The researchers looked at six different ways to measure athletic performance: peak power (maximum strength output), mean power (average strength over time), maximal oxygen uptake (how much oxygen your body can use), heart rate, blood lactate (a chemical that builds up during hard exercise), and rating of perceived exertion (how hard the exercise feels). They combined results from all 45 studies using a statistical method that accounts for differences between studies.
The researchers also did extra analysis to check if results changed based on the type of athlete, the type of sport, or the type of nitrate supplement used. They also checked for publication bias, which means they looked for evidence that studies with negative results might not have been published as often as studies with positive results.
This research approach is important because individual studies sometimes show conflicting results. By combining 45 studies with 659 athletes total, researchers can see the true pattern. If nitrate supplements really worked, we would expect to see consistent improvements across most studies. The fact that no significant effect appeared across all six performance measures suggests the supplement simply doesn’t deliver the performance boost that supplement companies claim
This meta-analysis is high quality because it included only randomized controlled trials (the best type of study), involved a large number of athletes across many studies, and the researchers were transparent about their methods. However, the studies included had some differences in how they measured performance and how much nitrate athletes took, which can make results harder to compare. The researchers found evidence of publication bias for one outcome, meaning some studies with negative results may not have been published, which could have made nitrate supplements look better than they actually are
What the Results Show
When researchers combined all 45 studies, nitrate supplements showed no statistically significant improvement in any of the six performance measures tested. This means the results were so small they could have happened by chance. Peak power, mean power, oxygen uptake, heart rate, blood lactate, and perceived exertion all showed no meaningful change from taking nitrate supplements compared to placebos.
The only exception appeared in studies that included only male athletes. In these studies, peak power showed a small positive effect (g = 0.29), meaning male athletes might have gotten slightly more maximum power output. However, this finding was not strong enough to be considered definitive, and it didn’t hold up consistently across all studies. When researchers looked at studies with both male and female athletes, the benefit disappeared.
The type of nitrate supplement didn’t matter. Whether athletes took beetroot juice, beetroot powder, or nitrate salts, the results were similar. The researchers also found no differences based on the type of sport (endurance sports like running, team sports with short bursts of activity, or strength and power sports) or the type of exercise test used.
When researchers checked for publication bias (the tendency for studies with positive results to get published more often), they found that for oxygen uptake, the effect disappeared when they accounted for unpublished studies. This suggests that if all studies had been published equally, the results would have looked even less favorable for nitrate supplements. The researchers noted that the quality and design of individual studies varied, which may have affected how well results could be compared across studies
Previous research had suggested that nitrate supplements might help recreationally active people (non-athletes) improve performance. This new analysis shows that the effect is much weaker or nonexistent in competitive athletes. This makes sense because elite athletes have already optimized their training, nutrition, and physiology, so adding a supplement may have less room to make a difference. The findings suggest that any benefits from nitrate supplements are small and may only appear in specific situations, not across all athletes and sports
The studies included in this analysis used different amounts of nitrate, different forms of supplements, and different ways of measuring performance. Some studies tested endurance athletes, others tested power athletes, and some tested team sport athletes, making direct comparisons difficult. The researchers couldn’t account for all differences between studies. Additionally, some studies may not have been published if they showed negative results, which could have made nitrate supplements appear more effective than they actually are. Finally, most studies were relatively short-term, so we don’t know if long-term nitrate supplementation might have different effects
The Bottom Line
Based on this evidence, nitrate supplements are not recommended as a reliable way to improve athletic performance for most athletes. The evidence is weak and inconsistent. If you’re a male athlete specifically focused on peak power output, there may be a very small potential benefit, but it’s not guaranteed. Before trying any supplement, talk to your coach, sports nutritionist, or doctor. Focus instead on proven performance strategies like proper training, adequate sleep, good nutrition, and hydration
Competitive athletes considering nitrate supplements should pay attention to this research. Coaches and sports nutritionists should know that nitrate supplements are not a reliable performance enhancer. Supplement companies making performance claims about nitrate should be viewed skeptically. Recreational athletes and fitness enthusiasts probably don’t need to worry about this, as the research focused on competitive athletes. People interested in nitrate for other health reasons (like blood pressure management) should consult their doctor, as this research only looked at athletic performance
If nitrate supplements were going to help, the effect would likely appear within hours to days of taking them, as nitrate works quickly in the body. The studies reviewed tested performance within this timeframe. If you tried nitrate supplements and didn’t notice a difference within a few days, you probably won’t see benefits from continuing to take them
Frequently Asked Questions
Does beetroot juice actually help athletes perform better?
A 2026 meta-analysis of 45 studies with 659 athletes found that beetroot juice and other nitrate supplements did not significantly improve athletic performance in competitive athletes. Any potential benefits appear small and inconsistent, so beetroot juice is not a reliable performance enhancer.
Should I take nitrate supplements before my workout?
Research shows nitrate supplements don’t produce meaningful performance improvements for most athletes. Focus instead on proven strategies like proper training, adequate sleep (7-9 hours), staying hydrated, and eating balanced meals. Talk to your coach or sports nutritionist before trying any supplement.
Do nitrate supplements work better for certain types of athletes?
A 2026 analysis of 45 trials found no significant differences based on sport type (endurance, team sports, or strength/power). Only male-only studies showed a small peak power benefit, but this was inconsistent. The supplement doesn’t appear to work reliably for any specific athlete group.
Is beetroot juice better than nitrate salt supplements?
Research comparing beetroot juice and nitrate salts found no meaningful difference in their effects on athletic performance. Both forms produced similar results, which means the type of nitrate supplement doesn’t matter because neither works reliably for improving performance in athletes.
How long does it take for nitrate supplements to work?
Nitrate works quickly in the body, typically within hours. The 45 studies reviewed tested performance within this timeframe. If you tried nitrate supplements and didn’t notice a difference within a few days, continuing to take them is unlikely to produce benefits.
Want to Apply This Research?
- If an athlete wants to test nitrate supplements themselves, track peak power output (measured in watts if using a power meter or bike), perceived exertion rating (1-10 scale), and heart rate during the same workout, comparing days with and without the supplement over 2-4 weeks
- Rather than spending money on nitrate supplements, athletes should use the app to track and optimize proven performance factors: sleep hours per night (aim for 7-9), daily water intake (aim for half your body weight in ounces), and training intensity and recovery days
- Set up a long-term tracking dashboard comparing performance metrics (power output, speed, endurance time) across weeks and months, focusing on training consistency and recovery quality rather than supplement use. This helps athletes see what actually moves the needle for their performance
This article summarizes research findings and should not be considered medical or athletic advice. Nitrate supplements are not approved by the FDA for treating any medical condition or enhancing performance. Before starting any supplement, including nitrate products, consult with your doctor, sports nutritionist, or certified athletic trainer, especially if you take medications or have existing health conditions. Individual results may vary, and this research reflects general trends across many studies, not necessarily what will happen for any specific person. Do not replace proven training methods, proper nutrition, adequate sleep, or medical care with supplements.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.