Out of 24 beetroot juice brands tested, only five gave you enough nitrate in one serving to possibly help you exercise better — the rest didn’t deliver the amount scientists think you need.

Not all beetroot juices sold to athletes have the same amount of nitrate — some have barely any, while others have a lot. Only five brands consistently give you enough nitrate (at least 5 mmol) to possibly help with athletic performance.

Not all beetroot juice drinks for athletes have the same amount of nitrate—some have barely any, others have way more—so if you buy one hoping for a certain boost, you might be totally off unless you test it yourself.

Not all beetroot supplements have the same amount of nitrate—some have so little that they probably won’t do anything noticeable for your body, like improve blood flow or exercise performance.

Not all beetroot drinks for athletes are the same—some, like powders, have way more nitrate than others, like juices or mixed drinks, which means how they’re made changes how strong they are.

Drinking beetroot juice (about 1 cup) lowers blood pressure, with the biggest drop being about 5 mm Hg, and it works similarly to nitrate supplements.