Ever heard of nitric oxide? It may sound like something from a mad scientist's lab, but this tiny molecule, made naturally in your body, does a lot for your heart, your circulation and your workouts. The good news is that some of the most effective ways to support it are already in the produce aisle. Here's a quick rundown of why nitric oxide matters, how food helps, and the ten foods worth adding to your plate.
Why is nitric oxide good for you?
Nitric oxide is produced by the lining of your blood vessels. It signals the vessel walls to relax and widen, which keeps blood flowing smoothly. Research on dietary nitrate, which the body turns into nitric oxide, shows it can help lower blood pressure, reduce platelet stickiness and support healthy blood vessel function. Good circulation means:
- Healthier blood pressure
- Better blood flow to muscles and the brain
- Support for exercise performance
For the science behind it, read why nitric oxide is so important.
How do foods increase nitric oxide?
Food doesn't contain much nitric oxide itself. Instead, it gives your body the raw materials to make it, in two ways:
- Nitrate, found mainly in vegetables, is converted by bacteria in your mouth to nitrite and then to nitric oxide. Leafy vegetables are the richest plant sources of nitrate, followed by stem vegetables, herbs and root vegetables such as beets.
- The amino acids L-arginine and L-citrulline, found in foods such as nuts and watermelon, feed the body's own nitric oxide-making enzymes.
Some foods, such as cocoa and pomegranate, don't supply much of either but contain polyphenols that appear to support blood vessel function in other ways.
What are the top 10 nitric oxide foods?
1. Leafy greens
Leafy greens, especially arugula and spinach, top the list for nitrate. Adding a couple of handfuls to a salad, wrap or smoothie is one of the easiest upgrades you can make. On busy days, a greens powder such as Easy Being Green offers 20+ organic greens from land and sea, along with prebiotics and adaptogens.
2. Beets
Beets are the best-studied nitric oxide food. In a meta-analysis of 16 trials, nitrate and beetroot juice lowered systolic blood pressure by about 4.4 mmHg. Beetroot has also shown small benefits for endurance performance. In one small study, older adults who drank beetroot juice before exercising for six weeks developed brain network patterns more like those of younger adults. Roast them, grate them into salads or try beet juice, watching out for added sugar in bottled versions.
3. Green herbs
Herbs are a nitrate-rich food group in their own right. Fresh cilantro, basil and parsley boost flavor and nutrients without adding calories, so be generous.
4. Rhubarb
Rhubarb is a stem vegetable, one of the higher-nitrate categories after leafy greens. Its tartness can be off-putting, so cook it down with strawberries and a little maple syrup for a pie filling or oatmeal topping.
5. Spirulina
This blue-green algae is popular in smoothies for its protein, vitamins and minerals. Early research, mostly in animals, suggests spirulina may help blood vessels release nitric oxide, though human evidence is still limited.
6. Cocoa
Cocoa is rich in flavanols, compounds that support blood vessel function. A Cochrane review found flavanol-rich cocoa and chocolate products produced a small blood pressure reduction of about 2 mmHg in mostly healthy adults over the short term. Chocolate bars can be high in sugar, so try unsweetened cacao powder in chia pudding or a smoothie.
7. Citrus
Oranges, lemons and grapefruit don't contain much nitrate, but their vitamin C may help. Researchers note that vitamin C and polyphenols may enhance the conversion of nitrate and nitrite into nitric oxide. Pair citrus with your greens: a squeeze of lemon on a spinach salad is a good start.
8. Pomegranates
Pomegranates are packed with polyphenols. A meta-analysis of eight trials found that pomegranate juice lowered systolic blood pressure by about 5 mmHg and diastolic by about 2 mmHg.
9. Walnuts
Walnuts supply L-arginine along with healthy fats. A meta-analysis of randomized trials found that eating walnuts improved blood vessel function in adults.
10. Watermelon
Watermelon is rich in L-citrulline, which the body converts into arginine and then nitric oxide. In a small study of seven athletes, watermelon juice reduced muscle soreness 24 hours after hard exercise. It's refreshing either way, whether you buy a whole melon or a fresh juice.
How can you get the most from nitrate-rich foods?
- Make them a habit. Work leafy greens and beets into your meals most days rather than saving them for an occasional salad.
- Go easy on antiseptic mouthwash. Your mouth bacteria do the first step of the conversion. In one study, a week of antiseptic mouthwash cut oral nitrite production by 90% and raised blood pressure slightly.
- Talk to your doctor before taking concentrated nitrate products such as beetroot supplements if you take blood pressure or heart medication.
Do you need a nitric oxide supplement?
Not necessarily: it's easy to support nitric oxide through food. But if you find it hard to fit these foods in before a workout, a pre-workout with nitrate-rich plants can help. Renewable Energy contains organic beetroot and pomegranate juice powders, an adaptogen blend of ashwagandha, rhodiola, ginseng and maca, and 90mg of caffeine from organic green coffee bean, matcha and yerba mate. It comes in Raspberry Lemonade and Beet Pomegranate, and the Beet Pomegranate flavor adds organic spinach and kale. For a stronger dose, Renewable Energy Plus pairs beetroot and pomegranate with 180mg of caffeine from organic green coffee beans. See how to choose the best pre-workout for what else to look for.
