Boosting nitric oxide (NO) naturally through supplements and diet can support vascular health, blood flow, exercise performance, and cognitive function.
Nitric oxide acts as a vasodilator—relaxing blood vessels to improve circulation and lower blood pressure.
Here’s a practical guide on how to increase NO levels through nutrition and supplementation:
Foods
These are rich in nitrates, antioxidants, or NO precursors:
| Food | Why It Helps |
|---|---|
| Beets / Beet Juice | High in dietary nitrates; increase NO directly |
| Spinach | High in nitrates and antioxidants |
| Arugula (Rocket) | Among the highest nitrate-containing greens |
| Celery | Contains nitrates and flavonoids |
| Lettuce | Another leafy nitrate source |
| Pomegranate | Polyphenols that enhance NO bioavailability |
| Watermelon | Contains L-citrulline, a NO precursor |
| Garlic | Boosts nitric oxide synthase (NOS) activity |
| Dark Chocolate (≥70%) | Rich in flavonoids that stimulate NO production |
| Nuts & Seeds (esp. walnuts) | Contain arginine, a precursor to nitric oxide |
Tip: Pair nitrate-rich foods with vitamin C (e.g., lemon juice) to enhance absorption and conversion to NO.
Supplements That Boost Nitric Oxide
| Supplement | Typical Dose | Action |
|---|---|---|
| L-Arginine | 3–6 g/day | Direct NO precursor; best for short-term boosts |
| L-Citrulline | 3–6 g/day (or 8 g citrulline malate) | Converts to L-arginine, more effective for sustained NO |
| Beetroot Powder | 500–1,000 mg/day | High nitrate content, improves performance & BP |
| Pycnogenol® | 100–200 mg/day | Enhances NO production, antioxidant support |
| CoQ10 (Ubiquinol) | 100–200 mg/day | Supports endothelial NO production |
| Vitamin C & E | 500–1,000 mg C + 100–400 IU E | Protect NO from oxidative degradation |
| Magnesium | 200–400 mg/day | Supports endothelial function |
| Pomegranate Extract | 500–1,000 mg/day | Enhances NO bioavailability |
| Garlic Extract | 600–1,200 mg/day | Stimulates NO synthase enzymes |
Lifestyle Tips to Maximize Nitric Oxide
- Exercise: Especially aerobic or resistance training, stimulates NO production
- Sunlight: UV rays may increase NO levels via skin-based NO stores
- Limit Mouthwash: Can kill oral bacteria that convert nitrates to nitrites
- Get Quality Sleep: Restorative sleep supports vascular and endothelial health
