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Nitrate

Nitrate

Best for

Last longer before giving out

Likely modest benefit for 1 weeks · 4 meta-analyses , n=6k

7 papers · 3 claims · 14 outcomes scored · 2 positive

Outcomes

What nitrate actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect Evidence Dose Weeks Rank
Last longer before giving out Likely modest benefit
small 		4 meta-analyses n=6.0k Meta-analyzed 1–28.7 other 1 wk #6/40
Buffer the burn during hard efforts Not enough research
trivial 		1 meta-analysis n=1.1k Meta-analyzed — — —
Lower your blood pressure Not enough research
1 meta-analysis n=— Meta-analyzed 250 mg 4 wk —

Risk profile

Adverse events and known drug interactions

Drug interactions

Nitroglycerin major increases effect

Sources

  1. 1. The impact of dietary supplements on blood pressure in older adults: A network meta-analysis of randomized controlled trials. (2024) ↑
  2. 2. Ergogenic Effect of Nitrate Supplementation: A Systematic Review and Meta-analysis. (2020) ↑
  3. 3. The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis. (2021) ↑
  4. 4. Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials. (2021) ↑
  5. 5. The Impact of Inorganic Nitrate on Endothelial Function: A Systematic Review of Randomized Controlled Trials and Meta-analysis. (2026) ↑
  6. 6. Factors that Moderate the Effect of Nitrate Ingestion on Exercise Performance in Adults: A Systematic Review with Meta-Analyses and Meta-Regressions. (2022) ↑

Generated August 14, 2026

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