How to Increase Nitric Oxide Naturally: 6 Best Ways

Do you want to support your circulation and vascular health to reduce your risk of cardiovascular disease? Are you looking for high energy levels and optimal physical performance? You need to make sure you have optimal nitric oxide levels.

We’ll share everything you need to know about how to increase nitric oxide levels naturally to support your well-being.

What Is Nitric Oxide?

Nitric oxide is a naturally occurring, sharp, sweet-smelling, colorless gas formed by the combination of nitrogen and oxygen. It can occur both inside and outside your body. In body, it is made mainly by human endothelial cells lining vessels through the oxide synthase (NOS) enzyme (1).

The Role and Importance of Nitric Oxide in the Body

Nitric oxide plays a variety of roles in the human body. It is beneficial for your cardiovascular health, circulatory function, energy levels, and overall vitality.

Vascular Health: Nitric oxide is important for your vascular health as it helps to relax the smooth muscles in the walls of your blood vessels increasing the widening of your blood vessels. This is called vasodilation which helps blood flow and blood pressure regulation. This is critical for reducing the risk of atherosclerosis, hypertension, and other cardiovascular issues (2, 3, 4).
Circulation: Nitric oxide may also help blood circulation and the proper delivery of oxygen and nutrients to your cells, tissues, and organs. It may help to reduce the risk of blood clots, strokes, and heart attacks (5, 6).
Cellular Communication: Nitric oxide also plays an important role in cellular communication by acting as a messenger molecule. This role is also critical for a healthy immune response (6, 7, 8).
Energy and Performance: Nitric oxide may also help to increase energy levels, aid physical endurance, improve physical performance, and support recovery by promoting better circulation. This is essential for your physical stamina and overall vitality (9, 10).

Best Foods to Boost Nitric Oxide Production

While nitric oxide itself isn’t directly found in foods, your body produces it from compounds like nitrates, nitrites, and certain amino acids found in various foods. These compounds then help support the production of nitric oxide.

The best foods that may boost dietary nitrate include:

Leafy Greens: Leafy greens, including kale, spinach, Swiss chard, and arugula, are high in nitrates, which convert into nitric oxide in your body. Various studies have found that consuming nitrate-rich leafy greens can reduce cardiovascular and cognitive risks (11, 12, 13).
Beets and Beetroot Juice: Beets and beetroot juice are also rich in natural nitrates and are a great food option for increasing nitric oxide levels. According to a 2018 study published in PLoS One, drinking a beetroot juice supplement may lead to a 21% increase in nitric oxide only within 45 minutes (14). Other research has shown that only 3.4 ounces can lead to a significant boost of nitric oxide (15).
Citrus Fruits: Citrus fruits, including oranges, lemons, limes, tangerines, and grapefruits are a rich source of vitamin C, which can help to stabilize nitric oxide and support its production. Research has shown that they can support cardiovascular and brain health (16, 17).
Pomegranate: Pomegranates are loaded with antioxidants which can improve nitric oxide production, protect it from degradation, and support its bioavailability. A 2019 study published in Clinical Nutrition ESPEN and other research has shown that it may be a fantastic option to improve blood pressure and blood flow (18, 19, 20).
Dark Chocolate (70% or higher): Cacao and dark chocolate contain flavonoids that can support nitric oxide production and vascular health. A 2011 study published in Acta Medica Indonesiana found that 30 mg of dark chocolate a day can improve nitric oxide levels (21). Other research has linked dark chocolate to improved blood flow and blood pressure (22, 23).
Nuts and Seeds: Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds provide L-arginine, an amino acid used to produce nitric oxide. A 2016 study published in Nutrients has found that l-arginine may boost nitric oxide levels (24).
Garlic: Garlic contains allicin, which stimulates nitric oxide production and improves circulation. Studies have shown that garlic may help to maximize nitric acid absorption and improve lipid levels (25, 26).
Watermelon: Watermelon is high in L-citrulline, which the body converts to L-arginine, a precursor to nitric oxide. According to a 2015 study published in the American Journal Of Physiology. Endocrinology And Metabolism, its benefits may occur within just one hour (27). Other research has found that drinking watermelon juice only for two weeks may improve nitric oxide levels (28).
Meat and Fish: Meat, organ meats, poultry, and fish are good sources of coenzyme Q10 which may support nitric acid levels (29). Fish, especially fatty fish, such as salmon and mackerel, are also high in omega-3 fatty acids, which improve nitric oxide signaling and bioavailability (30). Co Q10 may also be great for heart health and exercise performance, while omega 3 for reduced chronic inflammation (31, 32, 33).

Physical Activity and Nitric Oxide

Exercise is one of the most effective ways to naturally increase nitric oxide levels in the body. Physical activity can promote the natural release of nitric oxide by increasing blood flow and shear stress on the blood vessels lining the endothelial cells. These stress signals trigger the production of an enzyme called nitric oxide synthase (NOS) which aids the conversion of L-arginine into nitric oxide (33, 34).

As nitric oxide levels increase in the body, your blood vessels can dilate and nutrient and oxygen transport to your tissues and muscles can increase. This can support athletic performance and cardiovascular health.

Specific Exercises That Help Boost Nitric Oxide Production

A 2022 study published in Frontiers in Physiology has shown that all types of exercise can improve nitric oxide levels, regardless of type, duration, or length (35). Specific exercises that may help to boost nitric acid production may increase cardiovascular exercises, such as swimming, running, and cycling. These can increase blood flow and your heart rate.

High-intensity interval training (HIIT) which incorporates cardio with strength and resistance training, can further stimulate nitric oxide release and endothelial function. Strength and resistance training, such as weightlifting, bodyweight workouts, kettlebell training, and TRX, can also promote vascular health and circulation. We recommend that you combine cardiovascular workouts, strength and resistance training, and low-impact workouts for the best results.

Supplements for Nitric Oxide Production

Many people take a nitric oxide supplement to enhance exercise performance, improve cardiovascular health, or support overall wellness. People who suffer from endothelial dysfunction may also benefit from nitrate supplementation.

Here are some of the best supplements you can use to enhance nitric oxide production:

L-Arginine And L-Citrulline

We already talked about how nuts, seeds, and watermelon are great options for improving nitric acid levels due to their L-arginine content. L-arginine and L-citrulline are both amino acids. They play key roles in the production of nitric oxide.

L-arginine supplementation helps NOS to synthesize nitric oxide. It supports circulation and vasodilation (35). L-citrulline, on the other hand, first gets converted to L-arginine to support nitric oxide levels and offer cardiovascular, circulatory, and exercise performance benefits (36, 37).

How Antioxidants Can Enhance Nitric Oxide Levels

Antioxidants, including vitamin C, vitamin E, and polyphenols, can neutralize free radicals and as a result, reduce the degradation of nitric acid. They can help to preserve the stability of nitric oxide and improve its bioavailability (38, 39).

As you’ve noticed on our list of foods that support nitric oxide levels, many of them contain antioxidants, including citrus, pomegranate, and dark chocolate. Antioxidant-containing supplements may also support nitric oxide production, circulation, and cardiovascular health.

Hydration and Nitric Oxide Levels

Water helps to facilitate the biochemical process of nitric acid production. This means that proper hydration is critical for nitric acid synthesis. Proper hydration also supports blood flow which helps the function of endothelial cells that are responsible for nitric oxide release.

Hydration also helps to keep the electrolyte and nutrient balance necessary for nitric oxide production, vascular health, and cardiovascular function. Dehydration can reduce circulation, decrease blood vessel flexibility, and disrupt NOS activity. This can cause lower levels of nitric oxide (40).

Best Practices For Maintaining Optimal Hydration

Optimal hydration is critical for nitric acid production and overall heat. We recommend that you start you day by drinking 16 ounces of water in the morning to rehydrate after not drinking water all night long. Drink a glass of water about every hour, aiming for 10 glasses or more per day. If you are exercising a lot, it’s hot outside, sweating in an infrared sauna, or feeling ill, drink more.

Drink purified water instead of regular tap. You can add cucumber, berries, basil, mints, watermelon, or other fruits, veggies, or herbs for added nutrients and taste. Green juices, smoothies, herbal tea, and hydrating vegetables and fruits offer added hydration. Avoid caffeine, alcohol, and sodas that can cause dehydration.

Managing Stress for Nitric Oxide Balance

There is a complex relationship between stress and nitric oxide. Stress influences nitric oxide production and its availability, which in turn affects processes like blood flow, inflammation, and immune function. Managing stress is an important factor in the production of nitric oxide in the body.

The Impact Of Stress On Nitric Oxide Levels

Chronic stress can increase the production and level of stress hormones, including cortisol and adrenaline (41). These hormones can constrict your blood vessels and disrupt endothelial function. This may lead to a decrease in NOS production and nitric oxide synthesis (42).

As a result, chronic stress can negatively impact your nitric oxide levels. Over time, chronic stress can lead to oxidative damage and degrade nitric oxide levels, leading to lower levels of nitric oxide. This can reduce blood flow, increase blood pressure, and increase the risk of cardiovascular issues.

Relaxation Techniques To Boost Nitric Oxide Production

Practicing relaxation techniques can reduce stress and increase nitric oxide production. They can also improve blood flow and endothelial function which can support nitric oxide synthesis (43).

Some good relaxation techniques include meditation, deep breathing, mindfulness, and yoga. Progressive muscle relaxation, guided relaxation, and gentle stretching may help. Practicing gratitude, spending time in nature, engaging in uplifting hobbies, and having a supportive community may also help to reduce stress and support your well-being.

Avoiding Factors that Reduce Nitric Oxide

Certain habits, environmental factors, and dietary choices can reduce nitric oxide levels in the body. Avoiding or minimizing these can help maintain healthy nitric oxide production.

How smoking and poor diet can deplete nitric oxide levels

Nicotine, carbon monoxide, and other chemicals from smoking can damage your endothelial cells, reduce nitric acid production, and decrease nitric oxide levels. It can also increase oxidative stress which can result in the degradation of nitric oxide (44, 45).

An unhealthy diet high in refined sugar, refined oil, and ultra-processed foods, can also deprive your body of nitrates, antioxidants, and amino acids which are essential for nitric oxide synthesis. Thus a poor diet and smoking can reduce nitric oxide levels, impair vascular function, and increase the risk of high blood pressure and cardiovascular disease.

Avoiding excessive consumption of processed foods and sugars

We recommend that you avoid the excessive consumption of inflammatory and processed foods. They can increase chronic inflammation, oxidative stress, and insulin resistance which can reduce nitric acid production and bioavailability, and are low in nutrients needed for nitric acid production.

Reduce or remove refined sugar, refined oils, artificial ingredients, deep-fried foods, and other overly processed foods. Instead, follow a diet rich in greens, vegetables, sprouts, herbs, spices, fruits, nuts, seeds, grass-fed meat, pasture-raised poultry and eggs, wild-caught fish and seafood, and wild game.

Additionally, if you are a smoker, stop smoking. If you are a non-smoker, don’t start. Avoid second-hand smoke as much as possible.

Increase Production of Nitric Oxide for Optimal Health

It’s critical that you keep your nitric acid levels normal to support your well-being. To improve your nitric acid levels naturally, make sure to eat a healthy and balanced diet, stay active, and manage your stress levels. Save this article on how to increase nitric oxide levels naturally and share it with your friends and family.

If you are looking for personalized healthcare options to support your overall well-being, we can help through functional, integrative, and naturopathic medicine. We invite you to set up an appointment with us here.