Beetroot could be boosting your energy levels more than your morning coffee

When we think of energy boosting foods, beetroot and rocket probably don’t spring to mind immediately.

However one of the most powerful energy supporting compounds is hiding in both these vegetables: dietary nitrates. 

In this blog post we will break down what dietary nitrates are, how they work in the body to improve energy production, and how to include them in to your diet.

What Are Dietary Nitrates?

Dietary nitrates are naturally occurring compounds found predominantly in leafy greens and root vegetables. This is because they're part of the natural nitrogen cycle in soil and are absorbed by plants as they grow.

It’s important to understand that dietary nitrates are not the same as the synthetic nitrates and nitrites added to processed meats. In processed foods, nitrates are often used as preservatives and can form potentially harmful compounds when exposed to high heat. 

How do dietary nitrates work inside the body?

The process of how dietary nitrates work inside the body is through a clever combination of your diet, mouth bacteria, your cardiovascular system.

Here's how the process works:

1. You eat nitrate-rich foods
   Vegetables like beetroot and leafy greens that contain nitrate (NO₃⁻), which is then absorbed into your bloodstream after digestion.

2. Bacteria in your mouth convert nitrate to nitrite
   Around 25% of nitrate is secreted into your saliva where beneficial bacteria on your tongue convert nitrate (NO₃⁻) into nitrite (NO₂⁻). Without these oral bacteria, the process becomes much less efficient. (It’s important to note here that antibacterial mouth washes can prevent this process from happening as they kill the mouth bacteria needed to convert nitrate (NO₃⁻) into nitrite (NO₂⁻).)

3. Your body converts nitrite to nitric oxide
   Once swallowed, nitrite can be further converted into nitric oxide (NO), particularly during low-oxygen conditions (such as during exercise).

How dietary nitrates help you feel more energised 

Energy production happens inside your cells, specifically in structures called mitochondria. These require oxygen to produce ATP (your body’s usable energy currency).

Dietary nitrates can help to  support energy in three key ways:

1. Improved Blood Flow

Nitric oxide relaxes and widens blood vessels which means there is better oxygen delivery to muscles, more efficient nutrient transport and improved circulation to the brain. All of these processes mean there is more oxygen reaching tissues, making it easier for your body to produce energy. 

2. Reduced Oxygen Cost of Exercise

Research shows dietary nitrates can reduce the amount of oxygen required during moderate intensity exercise. This means your body may be able to perform the same activity while using slightly less oxygen with lower effort

3. Potential Improvements in Mitochondrial Efficiency

Some emerging research suggests nitrates may improve how efficiently mitochondria (your cells' power houses) generate ATP (known as your body's “energy currency”).

While this area of research is still developing, it’s a promising link between plant-based compounds and cellular energy optimisation.

How you can add more dietary nitrates in to your diet:

Some of the richest food sources include:

• Beetroot

• Rocket (arugula)

• Spinach

• Lettuce

• Swiss chard

Leafy greens tend to be particularly high because they naturally accumulate nitrates from the soil as part of their growth process. Factors such as soil quality, sunlight exposure, and farming methods can influence how much nitrate a plant contains.

What does emerging research say?

Early research on dietary nitrates was focused mainly on athletic performance, however scientists are now increasingly studying their role in healthy ageing.

This is because as we age, natural nitric oxide production declines. This can contribute to reduced circulation, lower exercise tolerance, and increased fatigue. Because dietary nitrates provide an alternative pathway for nitric oxide production, researchers are exploring whether increasing intake through vegetables may help offset some of this decline.

Emerging research suggests nitrates may support blood vessel function, walking performance, and overall oxygen delivery in older adults, shifting the focus from performance enhancement to maintaining everyday energy and function.

Beyond ageing, research is also developing in areas such as:

• Cardiovascular health

• Brain blood flow and cognitive function

• Fatigue resistance

• Exercise tolerance in clinical populations

• Muscle power and recovery

While more long term studies are needed, the direction of research is increasingly centred on supporting efficiency, circulation, and sustainable energy across the lifespan.

Final thoughts 

Dietary nitrates aren’t a quick fix or a replacement for the foundations of good energy, like sleep, balanced nutrition, and regular movement.

However, regularly including foods like leafy greens and beetroot in your diet is a simple, low risk way to support not just energy, but overall cardiovascular and metabolic health too.