Do you feel fatigued too soon during workouts? Do you struggle with sluggish recovery? Your body’s nitric oxide (NO) levels might be the key. NO is a molecule that's vital to the human body's blood flow, oxygen delivery, and muscle performance [1]. Naturally boosting NO can reduce fatigue and support overall health [2].
Many athletes and fitness enthusiasts turn to diet and supplements to maintain optimal NO levels [3]. This article explores the top NO-boosting foods, the best NO supplements, and strategies for naturally enhancing blood flow.
How Nitric Oxide Enhances Endurance and Circulation
What if your body had a built-in way to keep your heart strong and energy levels high? It does—thanks to NO. This tiny molecule plays a big role in circulation, helping blood vessels relax so oxygen and nutrients can flow efficiently [4].
Beyond circulation, NO supports endurance, speeds recovery, and even reduces muscle soreness. Your body naturally produces it from amino acids like L-arginine and L-citrulline, but factors like aging, stress, and poor diet can lower its levels [2]. Luckily, certain foods and supplements can help replenish NO, keeping your heart and muscles performing at their best.
What Foods and Supplements Increase Nitric Oxide Levels?
Diet plays a crucial role in NO production. Here are the best NO-boosting foods [5].
Organic Beets, Beetroot Juice, and Beetroot Powder
Beets are a powerful source of dietary nitrates, which your body converts into NO to support circulation and heart health. A 2016 study found that drinking just 3.4 ounces of beet juice significantly increased NO levels [6]. Another study with 38 adults showed a 21% boost in NO production just 45 minutes after consuming a beet supplement [7].
For a more convenient option, beetroot powder supplements deliver concentrated nitrates, making it an easy way to support NO production and enhance overall cardiovascular health.
If you’re looking for more plant-based sources, leafy greens are also a great choice.
Leafy Greens (Spinach, Arugula, Kale)
Leafy greens like spinach, arugula, kale, and cabbage are loaded with nitrates, which your body converts into NO to support circulation and heart health. A 2020 study found that eating nitrate-rich foods—whether from leafy greens or beet juice—significantly boosted NO levels and lowered blood pressure [8]. Other research suggests that regular consumption of high-nitrate greens may help protect against cognitive decline and heart disease [9].
Want an easy way to get more? Toss them into smoothies, add a fresh salad to your meals, or sauté them as a side.
Garlic
Garlic does more than add a kick to your meals—it’s a powerful ally for NO production. It stimulates NO synthase, the enzyme responsible for converting L-arginine into NO, promoting better circulation and heart health. A 2015 animal study found that aged garlic extract helped reduce cholesterol and triglycerides [10]. Another 2013 test-tube study suggested it enhances NO absorption [11]. Human studies also show garlic can lower blood pressure and improve exercise tolerance [12].
Want an easy way to incorporate garlic into your diet? Try adding raw garlic to meals or mixing it into soups, salads, and stir-fries.
Citrus Fruits (Oranges, Lemons, Grapefruit)
Citrus fruits aren’t just refreshing; they also keep NO working longer in your body. Packed with vitamin C, they enhance NO bioavailability, support blood vessel function, and improve circulation. Research suggests that citrus consumption may even boost brain function and lower cardiovascular risk [13].
Starting your morning with lemon water or snacking on oranges can give your body a natural vitamin C boost. If whole fruits aren’t your thing, vitamin C supplements can also help stabilize NO and protect it from oxidative damage [14].
Nuts and Seeds (Walnuts, Chia Seeds, Flaxseeds)
Nuts and seeds are packed with L-arginine, an amino acid your body uses to produce NO. While healthy adults can make enough on their own, dietary intake (or even supplements) may help under certain conditions [15].
One large study of 2,771 people found that those who consumed more arginine-rich foods had significantly higher NO levels in their blood. Plus, their impressive nutrient profile supports heart health, brain function, and endurance [16].
These crunchy and delicious treats are a great addition to your diet.
Dark Chocolate (70% Cocoa or Higher)
Dark chocolate isn’t just a sweet treat. It contains large quantities of flavanols and polyphenols, which boost NO production [17]. Cocoa supports blood vessel relaxation, improves circulation, and protects against oxidative damage [18].
One study found that eating 30 grams of dark chocolate daily for 15 days significantly increased NO levels while lowering both systolic and diastolic blood pressure [19]. Thanks to its heart-friendly benefits, dark chocolate has been linked to improved blood flow and cardiovascular health [20].
So go ahead, but indulge wisely.
Meat
Lean meats are a great source of the amino acid L-arginine, which fuels NO production and supports healthy blood flow [15]. Organ meats, fatty fish, and muscle meats like beef, chicken, and pork are also rich in Coenzyme Q10 (CoQ10), a powerful antioxidant that helps preserve NO and protect it from oxidative damage [21].
Studies suggest that besides enhancing NO levels, CoQ10 boosts endurance, promotes heart health, and even reduces migraine risk [22]. CoQ10 supplements can help maintain optimal levels if dietary intake isn't enough.
Non-Citrus Fruits (like Pomegranate and Watermelon)
Pomegranates contain antioxidants that help protect NO from breaking down, keeping blood vessels relaxed and circulation flowing smoothly. Research suggests pomegranate juice can enhance NO activity and improve blood flow, which may benefit heart health and blood pressure regulation [23].
Watermelon, on the other hand, is one of the best natural sources of citrulline—an amino acid that converts into arginine, which then boosts NO production. Studies show drinking watermelon juice can increase NO bioavailability and support cardiovascular function [24].
If eating watermelon daily isn’t practical, citrulline supplements may be a more efficient alternative.
Red Wine
Red wine is rich in polyphenols, including resveratrol, which may boost NO levels and support heart health. A 2016 review found that resveratrol improves NO availability, potentially benefiting cardiovascular function [25]. However, excessive alcohol intake carries health risks, so moderation is key.
Enjoying a glass of red wine with a meal—especially paired with dark chocolate or lean meats—could offer additional NO-boosting benefits.
Did You Know?
The “French Paradox” suggests that despite a diet high in fats, the French have lower heart disease rates, possibly due to red wine's positive effects on circulation and its anti-inflammatory properties [26].
Whole foods are the best source of nutrients, but if you’re leaning toward supplements for convenience or dietary reasons, here’s what you should keep in mind.
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Choosing the Best Supplement
Supplements can be an option for those who need an extra boost beyond diet. NO supplements typically contain synthetic nitrates or amino acids like L-arginine and L-citrulline, but their effectiveness varies.
Since supplements aren’t regulated like prescription drugs, quality can differ between brands. Look for third-party testing and consult your healthcare provider before starting a supplement, especially if you take medications.
Making smart choices about food and supplements can keep your NO levels in check—but if you really want to take things up a notch, there are even more ways to boost your NO levels for amazing results.
How To Maximize Nitric Oxide for Peak Performance
Beyond what you eat, your daily habits play a big role in keeping NO levels high. Small lifestyle tweaks can make a big difference in maintaining circulation, endurance, and overall health.
1. Move More
Exercise is one of the best ways to boost NO naturally. It improves blood vessel function, enhances circulation, and helps prevent heart disease [1]. Both aerobic (running, cycling) and resistance training increase NO levels, even in those with cardiovascular issues. Plus, active individuals tend to maintain higher NO levels as they age [2].
2. Breathe Deeply
Nasal breathing stimulates NO production in the nasal passages, improving oxygen flow and cardiovascular function. Slow, controlled breathing techniques (like those used in meditation) are also beneficial [27].
3. Stay Hydrated
Proper hydration supports blood flow and NO function. Dehydration can interfere with NO’s role in circulation and blood pressure regulation [28].
4. Prioritize Sleep
Poor sleep, especially conditions like sleep apnea, can lower NO levels and affect blood vessel function. Quality sleep helps restore balance and protect heart health [29].
5. Rethink Mouthwash
Overusing antibacterial mouthwash may reduce NO production by killing essential bacteria. Studies show it can lower NO levels for up to 12 hours, potentially increasing blood pressure and diabetes risk [30].
Final Thoughts
Boosting NO naturally is simple with the right foods, supplements, and lifestyle changes. Whether you’re an athlete or just looking to improve circulation, incorporating NO-boosting strategies can support your performance and overall health.
Start with organic beets and other nitrate-rich foods, and consider quality supplements if needed. Prioritizing your body’s NO demands can help optimize your endurance, recovery, and long-term wellness.
Want to keep track of your health? Diagnox's Nitric Oxide Saliva Test Strips. The Nitric Oxide Test Strips for Saliva are designed to provide a non-invasive method for assessing your body's nitric oxide (NO) levels, which are crucial for cardiovascular health, vitality, and overall wellness.
