Ingredient Review: Nitrates

Posted on April 10, 2024

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Nitrates are natural compounds found in a range of foods, such as beetroot and spinach, which have garnered attention in the world of sports supplementation for their potential performance-enhancing benefits.

These phytochemicals are known to improve exercise efficiency, endurance, and oxygen utilisation by increasing nitric oxide levels in the body.

Athletes and fitness enthusiasts are increasingly turning to nitrate-rich supplements and foods to boost athletic performance and achieve better results in training and competition.

What are Nitrates?

Chemically, nitrates consist of nitrogen and oxygen atoms bonded together in a specific configuration. In nature, nitrates play essential roles in the nitrogen cycle, serving as a vital nutrient for plants and microorganisms.

In the human body, nitrates can be converted into nitric oxide, a signaling molecule with numerous physiological functions. Nitric oxide is known to play a crucial role in regulating blood flow, blood pressure, immune response, and neurotransmission.

What do Nitrates do?

When ingested, nitrates undergo a series of metabolic processes in the human body, ultimately leading to the production of nitric oxide (NO), a crucial signaling molecule with diverse physiological functions.

One of the primary functions of nitric oxide is its role in vasodilation, the widening of blood vessels. By relaxing the smooth muscle cells lining blood vessels, nitric oxide helps to increase blood flow and improve oxygen delivery to tissues throughout the body. This can lead to improved cardiovascular function, enhanced exercise performance, and quicker recovery from physical exertion.

Furthermore, nitric oxide is involved in immune regulation, helping to modulate the body's inflammatory response and defend against pathogens. It also plays a role in neurotransmission, acting as a signaling molecule in the nervous system and contributing to cognitive function and mood regulation.

Overall, the production of nitric oxide from ingested nitrates has far-reaching effects on human health and well-being, influencing cardiovascular function, immune response, and neurological processes. Consuming nitrate-rich foods or supplements may help support these vital physiological functions and promote overall health and vitality.

Specific Research Results for Nitrates

Randomised Controlled Trial Nutrients 2017

The study investigated the impact of beetroot juice supplementation on high-intensity intermittent exercise performance in trained soccer players. Thirty-two male soccer players participated in a randomised, double-blind crossover study, ingesting either nitrate-rich beetroot juice or nitrate-depleted beetroot juice for six consecutive days before undergoing performance testing.

Results showed that beetroot juice supplementation significantly increased plasma and salivary nitrate and nitrite concentrations compared to the placebo. The participants who consumed beetroot juice demonstrated a 3.4% improvement in high-intensity intermittent exercise performance, as measured by the Yo-Yo IR1 test, covering a greater distance compared to those who consumed the placebo.

Additionally, heart rate during the exercise test was lower in the group that received beetroot juice supplementation compared to the placebo group.

The findings suggest that six days of beetroot juice ingestion effectively enhances high-intensity intermittent exercise performance in trained soccer players. This highlights the potential ergogenic benefits of beetroot juice supplementation for athletes engaging in intermittent type exercises, which could have implications for improving overall athletic performance and endurance.

The research investigated the impact of dietary nitrate (NO3-) supplementation on human muscle power through a systematic review and meta-analysis of 19 studies involving 268 participants. Using a rigorous methodological approach, the study aimed to quantify the exact magnitude of the effect of NO3- on maximal muscle power during exercise in non-fatigued states.

The findings demonstrated a significant improvement in maximal muscle power with dietary NO3- intake, with an overall effect size (ES) of 0.42 using a fixed effects model. Subgroup analyses revealed that both acute and chronic NO3- intake led to increased muscle power, with the effect being more pronounced in studies employing an acute dose regimen.

Moreover, the analysis found no significant differences in the effects of NO3- supplementation based on subject age, sex, or the type of exercise modality used. However, the magnitude of the effect was greater in studies utilizing an acute dose compared to those using a multiple dose regimen.

In conclusion, the study highlights that both acute and chronic dietary NO3- intake can enhance maximal muscle power in humans, with an average increase of approximately 5%. These findings have practical implications for athletes and clinicians, emphasizing the potential importance of NO3- supplementation in optimising exercise performance and clinical outcomes.

What Sports, Exercises or Health Conditions may Nitrates benefit?

Some of the key areas where nitrates may provide benefits include:

• Exercise Performance: Nitrates have been shown to improve exercise performance by enhancing endurance, increasing tolerance to high-intensity exercise, and reducing the oxygen cost of physical activity. Athletes across different sports, including endurance athletes, cyclists, runners, and team sports players, may benefit from nitrate supplementation to improve their overall performance.

• Cardiovascular Health: Nitrates play a crucial role in cardiovascular health by promoting vasodilation, reducing blood pressure, and improving blood flow. Regular consumption of nitrate-rich foods or supplements may help support heart health, reduce the risk of cardiovascular diseases, and improve overall cardiovascular function.

• Hypertension: Due to their vasodilatory effects, nitrates may help lower blood pressure in individuals with hypertension or high blood pressure. Nitrate supplementation has been shown to improve endothelial function, reduce arterial stiffness, and lower blood pressure levels, thus potentially reducing the risk of hypertension-related complications.

• Nitric Oxide Deficiency: Nitric oxide (NO) is a vital signaling molecule involved in numerous physiological processes, including vasodilation, neurotransmission, and immune regulation. Nitrates can serve as precursors to nitric oxide production in the body, making them beneficial for individuals with nitric oxide deficiency or conditions associated with impaired NO synthesis.

• Mitochondrial Function: Nitrates have been shown to enhance mitochondrial function, energy production, and oxygen utilization in cells. This may benefit individuals with mitochondrial disorders, fatigue-related conditions, or those seeking to optimise energy metabolism and cellular performance.

• Cognitive Function: Emerging research suggests that nitrate supplementation may have cognitive benefits, including improved memory, attention, and cognitive performance. Nitrates may enhance cerebral blood flow, neurotransmitter function, and brain oxygenation, thus supporting cognitive function and mental clarity.

Are Nitrates Safe?

Ingested nitrates, primarily sourced from vegetables like spinach and beetroot, are generally considered safe for consumption when consumed in moderate amounts as part of a balanced diet.

Nitrates may be added to sports nutrition supplements in the form of creatine nitrate or even potassium nitrate.

It's essential to differentiate between natural nitrates in plant-based foods and the chemical forms found in processed meats.

What’s the best way to supplement with nitrates?

The best way to supplement with nitrates for health and as a sports supplement is through natural sources, primarily nitrate-rich foods like vegetables and fruits, specific formulated supplements or beetroot extracts.

Incorporating these foods or supplements into your daily regiment is a safe and effective way to increase nitrate intake while also benefiting from the other nutrients they contain. Some of the best dietary sources of nitrates include:

1. Beetroot: Beetroot juice or whole beetroots are well-known for their high nitrate content and are often used as a natural sports supplement to enhance exercise performance.
2. Leafy greens: Vegetables like spinach, arugula, and kale are excellent sources of nitrates and can be easily incorporated into salads, smoothies, or cooked dishes.
3. Celery: Celery is another vegetable rich in nitrates and can be enjoyed as a snack or added to soups, stir-fries, or salads.
4. Rhubarb: Rhubarb is a tart, sour vegetable that contains significant amounts of nitrates and can be used in baking, desserts, or savory dishes.
5. Radishes: Radishes are a crunchy, peppery vegetable that adds a burst of flavor to salads, sandwiches, or side dishes while providing a source of dietary nitrates.

Nitrate supplements are also available in various forms, including capsules, powders, and liquid extracts. However, it's essential to choose high-quality supplements from reputable brands and follow recommended dosages to ensure safety and effectiveness.

When using nitrate supplements for sports performance, it's essential to consider timing and dosage. Consuming nitrate-rich foods or supplements approximately 2-3 hours before exercise has been shown to maximize the performance-enhancing effects of nitrates.

Additionally, starting with lower doses and gradually increasing intake can help assess individual tolerance and minimise the risk of side effects when the supplement is a caffeine or stimulant containing pre-workout.