Reviewed 3 August 2026
Short answer: dietary nitrate is found naturally in vegetables including beetroot. Oral bacteria help convert nitrate through a pathway that can produce nitric oxide. But a label that declares milligrams of beetroot—or a beetroot extract equivalent—does not tell you how many milligrams or millimoles of nitrate the serving provides.
Commercial disclosure: we sell a beetroot-containing complex. Its beetroot amount is declared, but its nitrate content is not standardised or stated.
The most important label distinction
| Label figure | What it tells you | What it does not tell you |
|---|---|---|
| Beetroot powder, 1,000mg | Weight of beetroot powder | Nitrate dose |
| Beetroot equivalent, 2,250mg | Starting-material equivalent declared by the extract specification | Actual extract weight or nitrate dose |
| Nitrate, 400mg or 6.5mmol | A quantified nitrate serving | That the product will work for every person or activity |
How does the nitrate pathway work?
After nitrate is consumed, some is concentrated in saliva. Nitrate-reducing bacteria in the mouth convert part of it to nitrite, which can then contribute to nitric-oxide formation in the body. This is why research discusses the oral microbiome as part of the nitrate pathway.
What nitrate doses are used in exercise research?
A 2022 systematic review and meta-analysis of 123 trials found a small average exercise-performance effect and reported that acute intakes of 5–14.9mmol taken at least 150 minutes before exercise appeared most effective in the included evidence. Responses varied with dose, activity, participant and protocol.
That research range cannot be mapped onto an ordinary beetroot milligram figure unless the product declares or reliably specifies nitrate. Two products can state the same beetroot weight and provide different nitrate amounts because variety, growing conditions and processing all matter.
Should you avoid mouthwash when taking beetroot?
Studies suggest that practices which substantially alter oral bacteria can reduce the nitrate pathway. That does not justify telling everyone to stop using mouthwash. Do not change dental treatment or professionally recommended oral-care products for a supplement. If the issue matters to you, ask your dentist or pharmacist about your particular product and circumstances.
Does timing matter?
Timing matters in some study protocols, but it only becomes a meaningful comparison when the nitrate dose is known. “Take beetroot two hours before exercise” is not a reliable universal instruction for every beetroot capsule, powder or food.
How our Cherry & Beetroot Complex fits
Our Cherry & Beetroot Complex declares beetroot extract equivalent to 2,250mg beetroot per capsule. It does not declare a nitrate dose, so it should not be presented as equivalent to a nitrate-standardised beetroot shot used in a trial. The formula also contains Montmorency tart cherry, turmeric, black pepper and vitamin B6.
The authorised claims for the formula come from vitamin B6: vitamin B6 contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue, subject to the product meeting the conditions of use. Those statements do not turn the beetroot amount into a nitrate claim.
Who should take extra care?
Beetroot can cause harmless pink or red urine or stools. If you take blood-pressure medication, nitrates, medicines for erectile dysfunction, have kidney problems, are pregnant or breastfeeding, or are managing a condition, ask an appropriate healthcare professional before using a concentrated supplement. Do not use a supplement to replace prescribed treatment.
How to compare beetroot products
- Check the recommended daily serving, not only the front-of-pack number.
- Identify whether the figure is powder weight, extract weight or starting-material equivalent.
- If nitrate is your priority, look for nitrate stated in milligrams or millimoles.
- Check whether the declared nitrate is guaranteed for the finished product and through shelf life.
- Compare daily cost at the dose you would actually take.
- Read cautions and ask about medicine interactions where relevant.
Frequently asked questions
Is beetroot the same as nitrate?
No. Beetroot can contain nitrate, but beetroot weight and nitrate dose are different measurements.
Is a larger beetroot-equivalent number automatically better?
No. It may describe a more concentrated extract, but it does not reveal nitrate, betalain or polyphenol content unless those are separately specified.
Can a beetroot supplement claim to improve performance?
Not simply because research exists. Commercial claims in Great Britain must comply with the GB nutrition and health-claims rules and their conditions; foods cannot claim to treat or prevent disease.
Sources and method
We checked the current product label and page on 3 August 2026 and separated its declared beetroot equivalent from nitrate-standardised research. Evidence was checked against the 2022 systematic review and meta-analysis of nitrate and exercise performance, a 2024 systematic review of dietary nitrate and oral health, the GB Nutrition and Health Claims Register and CAP guidance on food health claims.
Related reading: Montmorency tart cherry evidence, our UK beetroot supplement comparison and how to read a supplement label.
Food supplements are not a substitute for a varied, balanced diet and healthy lifestyle. Always read the label and do not exceed the recommended daily dose.
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