Interactive tools

Dietary nitrate dosage calculator

Inputs

Body weight

Target goal

Timing

Convert to Pomona 8.4 oz glass bottles

Recommended inorganic nitrate

280–420mg NO₃⁻^{[Wylie et al., 2013 5; Jones, 2014 3; Kapil et al., 2015 2]}

Take once daily, ideally at a consistent time. Effects on BP persist with continued intake.^{[Kapil et al., 2015 2]}

Cold-pressed beet juice^{[Hord et al., 2009 8; Gallardo et al., 2019 9]}

≈ 304 ml

10.3 fl oz

Whole cooked beets^{[Hord et al., 2009 8; Gallardo et al., 2019 9]}

≈ 3 medium beets

233 g

Standard beet powder^{[Hord et al., 2009 8; Gallardo et al., 2019 9]}

label nitrate content varies widely

2.3 scoops

Estimates use average nitrate concentrations; actual content varies widely between products and batches.^{[Gallardo et al., 2019 9; Hord et al., 2009 8]} Avoid antibacterial mouthwash, which suppresses nitrate-to-nitrite conversion.^{[Kapil et al., 2013 7]}

References7 peer-reviewed sourcesShow all

2.Kapil V, et al. Dietary nitrate provides sustained blood pressure lowering in hypertensive patients. Hypertension. 2015;65(2):320–327. View source
3.Jones AM. Dietary nitrate supplementation and exercise performance. Sports Med. 2014;44(Suppl 1):S35–S45. View source
4.Webb AJ, et al. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension. 2008;51(3):784–790. View source
5.Wylie LJ, et al. Beetroot juice and exercise: pharmacodynamic and dose-response relationships. J Appl Physiol. 2013;115(3):325–336. View source
7.Kapil V, et al. Physiological role for nitrate-reducing oral bacteria in blood pressure control. Free Radic Biol Med. 2013;55:93–100. View source
8.Hord NG, Tang Y, Bryan NS. Food sources of nitrates and nitrites: the physiologic context for potential health benefits. Am J Clin Nutr. 2009;90(1):1–10. View source
9.Gallardo EJ, Coggan AR. What's in your beet juice? Nitrate and nitrite content of beet juices, powders, and shots. Int J Sport Nutr Exerc Metab. 2019;29(4):345–349. View source

Claims marked [*] are awaiting a verified source.