In brief
A molecule that widens blood vessels. The body can make it from nitrate in foods such as beetroot.
- Performance supplements cannot replace a healthy diet, according to the NIH Office of Dietary Supplements.
How it works
When you eat foods that contain nitrate, such as beetroot, the body converts some of the nitrate to nitric oxide, which expands blood vessels.
Many, but not all, studies have found that beetroot juice can improve performance and endurance in aerobic exercise, more often in recreational exercisers than in highly trained athletes. Drinking moderate amounts is safe, but it can turn your urine pink or red.
Food sources
From the AskBioMap food guide:
Connections
2 connections on the map. Select a topic to read its page.
Nitric oxide supports
Nitric oxide expands blood vessels.
Source: NIH Office of Dietary Supplements, Dietary supplements for exercise and athletic performance
Nitric oxide is linked with
- Physical activity Supported
Many, but not all, studies have found that beetroot juice, which the body partly converts to nitric oxide, improves endurance in aerobic exercise.
Source: NIH Office of Dietary Supplements, Dietary supplements for exercise and athletic performance
Sources
Each connection above names its own source. See every source AskBioMap uses.
Summarised from the NIH Office of Dietary Supplements. Sources read on 13 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.