Nitratene
Also known as: Inorganic nitrate, Nitric oxide precursors, Nitrate ions (NO₃⁻), Dietary nitrate, Nitrate
Overview
Nitrates are naturally occurring compounds primarily found in leafy green vegetables such as beetroot, spinach, and kale. They serve as precursors to nitric oxide (NO), a critical molecule for promoting vascular health and enhancing physical performance. When ingested, nitrates are converted in the body to nitric oxide, which plays a vital role in improving blood flow, reducing blood pressure, and enhancing oxygen delivery to muscles and tissues. Research surrounding nitrate supplementation is moderately mature, revealing mixed results across various populations. It has been well-documented in systematic reviews and meta-analyses that nitrate supplementation can enhance athletic performance and support cardiovascular health, although variability in results suggests further exploration is necessary. Beetroot juice is one of the most common and effective forms for supplementation, allowing for significant nitrate intake.
Benefits
Nitrate supplementation is predominantly recognized for its ability to improve physical performance, particularly in non-athletic populations, with effect sizes ranging from small to moderate (Cohen’s d = 0.20-0.49). A systematic review revealed that individuals taking nitrates show improvements in exercise performance, especially in prolonged tests. Additionally, nitrates contribute positively to cardiovascular health by lowering blood pressure and enhancing heart rate, as evidenced in studies involving patients with acute stroke. However, the benefits in clinical populations with cardiopulmonary and metabolic diseases appear to be trivial, emphasizing differences in individual response. Improvements can be noted within days to a week after starting supplementation, showcasing a potential timeline for achieving performance benefits.
How it works
Nitrates are converted to nitric oxide through various biochemical pathways, primarily in the oral cavity and the gut. Once nitric oxide is produced, it acts as a vasodilator, dilating blood vessels and thereby improving blood flow and reducing blood pressure. This process facilitates enhanced oxygen delivery to tissues and muscles, particularly during physical activity. Nitric oxide targets soluble guanylate cyclase, leading to increased levels of cyclic guanosine monophosphate (cGMP), which mediates smooth muscle relaxation and vasodilation. Overall, this mechanism supports enhanced physical performance and cardiovascular health.
Side effects
Nitrate supplementation is generally considered safe when consumed at recommended doses; however, it may present some adverse effects. Common side effects occur in over 5% of users, including headaches, which are particularly prevalent when using nitrate donors like glyceryl trinitrate (odds ratio 2.37). Uncommon side effects (1-5%) may include dizziness and flushing. Rarely (<1%), severe hypotension and methemoglobinemia can occur, especially with excessive dosage or concurrent use of certain medications. Notably, nitrates can interact with phosphodiesterase inhibitors (e.g., sildenafil), leading to potentially dangerous drops in blood pressure. Caution is advised for individuals with severe hypotension, recent myocardial infarction, and for pregnant or breastfeeding women, as well as those with specific cardiovascular conditions.
Dosage
For effective supplementation, a daily dose of 5 to 12 mmol of nitrate is recommended, particularly for enhancing physical performance. A common effective minimum dose is approximately 5-9 mmol per day. The timing of intake is crucial; it is advised to consume nitrates 2-3 hours prior to any exercise or physical activity to optimize nitric oxide levels during performance. Beetroot juice serves as a popular and effective source for nitrate supplementation. While high doses above 20 mmol per day carry an increased risk of side effects, establishing a maximum safe dose is challenging due to variability in individual responses and tolerances.
FAQs
Are nitrates safe to consume?
Generally, nitrates are safe at dietary levels, but they may cause headaches and can interact with specific medications.
When is the best time to take nitrates?
Nitrates should be taken 2-3 hours before exercise for optimal effects.
What benefits can I expect from nitrate supplementation?
You can expect improvements in physical performance, particularly endurance, and reductions in blood pressure.
Can nitrate supplements enhance athletic performance for everyone?
Not all individuals may experience significant benefits, as responses can vary based on health status and fitness levels.
Research Sources
- https://www.mdpi.com/2072-6643/16/22/3832 – This systematic review and meta-analysis evaluated the effects of nitrate supplementation on physical performance, showing small to moderate benefits, especially in non-athletic populations.
- https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000398.pub2/full – The Cochrane review examined nitric oxide donors in acute stroke cases, concluding that glyceryl trinitrate did not significantly improve clinical outcomes despite reducing blood pressure.
- https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nitrate-supplementation-improves-physical-performance-specifically-in-nonathletes-during-prolonged-openended-tests-a-systematic-review-and-metaanalysis/148DF7D768DB2A32947B42F33381FEDF – This systematic review focused on nitrate supplementation and its impact on physical performance in non-athletes, confirming the effectiveness with a small to moderate effect size.
