Last verified: 17 days ago
Swiss Chard
Also known as: Beta vulgaris subsp. cicla, silverbeet, chard, leaf beet
Evidence under review. — Not yet rated
Leafy green vegetable high in oxalates; limited evidence for health benefits as a supplement.
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What it does
Swiss chard is a leafy green vegetable naturally rich in nitrates and various plant compounds. It is sometimes marketed as a supplement ingredient based on its nitrate content, which the body can...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
No established dose
What the Science Says
Swiss chard is a leafy green vegetable naturally rich in nitrates and various plant compounds. It is sometimes marketed as a supplement ingredient based on its nitrate content, which the body can convert to nitric oxide. However, the available research does not support meaningful benefits for exercise performance, and its high oxalate content poses real kidney risks for some people.
What It Doesn't Do
Won't boost endurance or athletic performance — a meta-analysis found no benefit for Swiss chard specifically. Not a proven detox agent. No evidence it supports heart health, blood sugar, or weight loss as a supplement. Don't assume 'natural' means safe — it caused acute kidney failure in one documented case.
Evidence-Based Benefits
Contains natural nitrates, but studies show no exercise performance benefit from Swiss chard specifically.
Weak EvidenceEffective at: No established dose
Supporting studies (click to view on PubMed):
High oxalate content may increase kidney stone risk and can cause acute kidney injury in susceptible people.
Weak EvidenceEffective at: No established dose
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Unknown for supplement form. As a whole food, nutrients are generally bioavailable, but high oxalate content can bind minerals and reduce their absorption.
Red Flags to Watch For
- Very high oxalate content — even a single large serving caused acute kidney failure in a documented case report
- People with kidney disease, a history of kidney stones, or low fluid intake should avoid high doses
- Not proven to improve exercise performance despite being marketed as a nitrate source
- 133 registered supplement products exist despite minimal clinical evidence supporting its use as a supplement
Products Containing Swiss Chard
See how Swiss Chard is used in these analyzed products:
Frequently Asked Questions
What does Swiss Chard do?
Leafy green vegetable high in oxalates; limited evidence for health benefits as a supplement.
What is the effective dose of Swiss Chard?
No established dose
Is Swiss Chard safe?
Very high oxalate content — even a single large serving caused acute kidney failure in a documented case report
What doesn't Swiss Chard do?
Won't boost endurance or athletic performance — a meta-analysis found no benefit for Swiss chard specifically.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25