Red spinach (“amaranth”) for sports performance 🔍
An alternative source of dietary nitrate.
Safety assessment of red spinach as a potential sports nutrition supplement: An evidence based comprehensive overview
Study Details
Red spinach (Amaranthus tricolor) is a nitrate-rich functional food gaining attention for its ergogenic and cardioprotective potential 🔬
High nitrate → increased nitric oxide (NO) → improved vasodilation, muscle contractility, and mitochondrial efficiency 📈
It is a nutrient-dense food, rich in antioxidants, vitamins, minerals, amino acids, and phytochemicals 🧬
Therefore it may be beneficial for sports performance 🧐
This new review outlined the current evidence and here are the key findings ⬇️
Key Findings
NUTRITIONAL PROFILE 🍽️
🥕 Contains carotenoids, betalains, flavonoids, polyphenols, vitamins A–E–C–K, and essential amino acids
💧 Exceptionally high nitrate content (2800–8800 mg/kg) ➡️ higher than beetroot and spinach
🧩 Acts as a prebiotic, supporting gut microbiota balance and gastrointestinal health
ROLE IN SPORTS NUTRITION 🏋️♂️
🚴 Dietary nitrate enhances NO availability → improved blood flow, oxygen utilisation, and endurance
🔥 Supports reduced oxidative stress, inflammation, and muscle fatigue
⚡ May enhance time-to-exhaustion, ventilatory threshold, and power output in endurance exercise
PRE-CLINICAL SAFETY STUDIES 🧪
🫀 Exhibited hepatoprotective, cardioprotective, anti-diabetic, gastroprotective, and antioxidant effects
🧫 Mechanisms linked to flavonoids, tannins, and phenolic compounds reducing oxidative damage
HUMAN CLINICAL EVIDENCE 👨🔬
🏃 Acute doses (1–4.4 g; 90–400 mg nitrate) increased plasma nitrate by 255 % within 1 h
💨 Improved ventilatory threshold and reduced fatigue index in some trials, but no consistent effects on VO₂max or strength
🫁 Chronic use (up to 15 days) lowered blood pressure and improved exercise tolerance without adverse effects
⚠️ Limitations: small samples (n < 30), short durations, and lack of safety monitoring
Conclusion
Red spinach appears safe and ergogenically promising, supporting cardiovascular and muscular performance ✅
Although current human data are limited ⚠️
Its combined nitrate + antioxidant synergy could lead to significant benefits for athletic populations ✅
Reference
https://www.sciencedirect.com/science/article/pii/S2666833525002655
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