If your stamina isn’t what it used to be—if you’re dragging through workouts, can’t think as clearly, or notice your blood pressure creeping up—your body may not be producing enough nitric oxide.

Nitric oxide is one of the most important compounds your body makes. Despite having a name that sounds like something you’d inhale at the dentist’s office (that’s nitrous oxide—totally different), nitric oxide improves circulation, boosts athletic performance, supports brain health, helps with erectile dysfunction, lowers blood pressure, and even enhances sleep and immunity.

The problem? Most of us produce less nitric oxide as we age—which is why stamina drops, circulation gets sluggish, and things just don’t work the way they used to. But here’s the good news: you can increase nitric oxide production naturally. No prescription required. And the results can be dramatic.

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How One Athlete Restored His Nitric Oxide Levels and Got His Edge Back

I worked with a client—a competitive college athlete—who started noticing his performance declining. His endurance was shot. His muscles felt tired during runs. He couldn’t push the same intensity in workouts or competitions.

Frustrating doesn’t even cover it.

We made two key changes: first, we removed foods that weren’t agreeing with him (food sensitivities and processed junk). Second, we focused on boosting his nitric oxide production.

Within weeks, his stamina returned. His muscles recovered faster. His performance improved—noticeably.

And while nitric oxide wasn’t the only factor, it was a game-changer.

Now, here’s the thing: improving nitric oxide isn’t just for young athletes. It’s for anyone who wants better circulation, more energy, sharper thinking, healthier blood pressure, and yes—better sexual function.

Because as we age, we naturally produce less nitric oxide. And that shows up everywhere.

What Nitric Oxide Actually Does (And Why You Should Care)

Nitric oxide is a molecule your body produces naturally. Its most important function is vasodilation—which is a fancy way of saying it relaxes the inner muscles of your blood vessels, allowing them to widen.

When your blood vessels widen, circulation improves. More oxygen and nutrients get delivered to your tissues. Your heart doesn’t have to work as hard. Your blood pressure drops. Your brain gets better blood flow. Your muscles perform better.

Basically, nitric oxide is the difference between your body running smoothly versus struggling.

Here’s what happens when your nitric oxide levels are optimized:

1. Lower Blood Pressure

High blood pressure happens when the force of blood against your artery walls is consistently too high (defined as systolic above 130 or diastolic above 80).

Nitric oxide widens those blood vessels, reducing that pressure. It’s why doctors sometimes prescribe nitroglycerin for heart conditions—it rapidly forms nitric oxide in the body, opening up blood vessels and improving blood flow.

2. Better Circulation to Your Extremities

If you’ve ever dealt with cold hands and feet, numbness, or peripheral artery disease (where blood flow to your arms and legs is reduced), nitric oxide can help by dilating those narrowed arteries and getting blood flowing properly again.

3. Reduced Chest Pain (Angina)

Angina is chest pain caused by reduced blood flow to the heart—often a symptom of heart disease. Nitric oxide improves that blood flow, which is why it’s used medically to treat this condition.

4. Improved Sexual Function

Here’s the one nobody talks about but everyone cares about: nitric oxide is critical for erectile function.

How? By opening up blood vessels and improving blood flow to the penis. In fact, many ED medications work by increasing nitric oxide availability or mimicking its effects.

So if sexual function is declining, nitric oxide production is worth addressing.

5. Enhanced Athletic Performance

When blood vessels widen during exercise, more oxygen and nutrients get delivered to working muscles. This improves stamina, endurance, and recovery.

This is why nitric oxide supplements are so popular with runners, cyclists, swimmers, and anyone who works out regularly. It gives you an edge.

6. Better Brain Function

Your brain needs consistent blood flow to function optimally. Nitric oxide supports circulation to the brain, which can improve memory, focus, and cognitive performance—and may even protect against age-related decline.

How Your Body Makes Nitric Oxide (And Where Most People Go Wrong)

Your body produces nitric oxide primarily from nitrates in the foods you eat.

Here’s how it works:

1. You eat foods high in nitrates (like beets and leafy greens)
2. Friendly bacteria in your mouth convert those nitrates into nitrites (the activated form)
3. You swallow the nitrites, which get absorbed through your intestines
4. They’re converted into nitric oxide in your bloodstream

Simple, right?

But here’s where people get confused—and where most people sabotage their nitric oxide production without realizing it.

What You Need to Know: Are Nitrates Bad for You?

Great question. And the answer is: it depends.

Nitrates in processed meats (bacon, hot dogs, deli meats) are problematic. During cooking, they form compounds called nitrosamines, which are known carcinogens linked to colorectal cancer.

Nitrates in vegetables (beets, spinach, arugula, Swiss chard, celery) are completely different. They get converted into beneficial nitric oxide in your body—no harmful byproducts.

So yes, nitrates from plants are good. Nitrates from processed meat? Not so much.

6 Ways to Boost Your Nitric Oxide Production Naturally

The good news is you don’t need supplements to increase nitric oxide (though they can help). You can do it through diet and lifestyle changes.

1. Eat Vegetables High in Nitrates

The highest sources of beneficial nitrates include:

• Beets and beet juice (the absolute best)
• Leafy greens like spinach, arugula, Swiss chard, and lettuce
• Celery

These vegetables get converted into nitric oxide and absorbed through your digestive tract. If you want a simple, powerful boost, add beet juice or a big salad with arugula, spinach, and roasted beets to your daily routine.

2. Load Up on Antioxidants

Here’s the problem with nitric oxide: it degrades quickly in your body. But antioxidants help stabilize it and slow its breakdown, so it lasts longer and does more good.

Key antioxidants to prioritize:

• Vitamin C: Citrus fruits, bell peppers, strawberries
• Vitamin E: Nuts, seeds, avocado
• Polyphenols: Blueberries (especially wild), red grapes, red wine, coffee, dark chocolate, broccoli—basically, the bright and deeply colored plants
• Glutathione: Your master antioxidant, found in sulfur-rich foods like garlic, onions, and cruciferous vegetables

When you increase antioxidants, you’re not just supporting nitric oxide—you’re slowing aging, reducing inflammation, and protecting every cell in your body.

3. Eat Foods Rich in L-Arginine and L-Citrulline

These two amino acids are precursors to nitric oxide.

L-arginine works with an enzyme to produce nitric oxide directly. You’ll find it in:

• Turkey, chicken, pork
• Beans (especially lentils)
• Pumpkin seeds

L-citrulline converts into L-arginine in your body, giving you a sustained boost. The best source? Watermelon.

So watermelon is basically a nitric oxide superfood. Who knew?

4. Eat Dark Chocolate

The darker, the better. The lower the sugar, the better.

Dark chocolate is high in polyphenols, which preserve nitric oxide and keep it active longer in your system. Plus, it’s delicious. Win-win. The best choices are organic, Fair Trade dark chocolate options.

5. Exercise Regularly

Exercise keeps your endothelial cells (the cells lining your blood vessels) healthy, which increases your body’s ability to produce nitric oxide.

Even better? Exercise also boosts antioxidant activity in your body, which further supports nitric oxide stability.

Research shows that exercising just 30 minutes, three times per week can significantly improve nitric oxide production in just 10 weeks.

For best results, combine:

• Anaerobic training (strength, resistance, weights)
• Aerobic training (walking, running, cycling, swimming)

6. Stop Using Antibacterial Mouthwash

This one surprises people, but it’s huge.

Strong mouthwashes like Listerine and Scope kill bacteria—including the beneficial bacteria in your mouth that convert nitrates into nitrites.

Without those friendly bacteria, you can’t activate the nitrates from your food. Which means you can’t produce nitric oxide efficiently.

In fact, research shows that you cannot make nitric oxide without the beneficial bacteria in your saliva.

So if you’re using antibacterial mouthwash daily (or strong essential oils), you’re sabotaging your nitric oxide production.

Switch to gentler, natural mouthwashes or just stick with brushing and flossing.

Best Supplements and Foods to Consider

Yes, you can take supplements to boost nitric oxide. But not all supplements are created equal.

L-arginine supplements can help, but there’s conflicting research on effectiveness. Same with L-citrulline.

Both are generally safe, but if you’re on blood pressure meds, diabetes meds, diuretics, or blood thinners, they can make those drugs more effective—which could drop your blood pressure or blood sugar too low. Always check with your healthcare provider first.

If you’d rather supplement, I recommend starting with a food-based option. One my clients love is Power Beets by Nature’s Sunshine — a powdered beet mix you add to water or smoothies. It has a berry flavor, packs a significant dose of beet powder, and includes antioxidants like berries and green tea extract. Clients consistently report better energy, improved workouts, and just feeling better overall.

For a more targeted approach, I also recommend Vasconox by Calroy Health Sciences. It’s a well-studied formula designed specifically to support nitric oxide production, and it’s become another client favorite for the same reasons — more energy, better performance, and noticeable results.

The Bottom Line on Boosting Nitric Oxide Naturally

Nitric oxide is one of those under-the-radar molecules that has a massive impact on how you feel, perform, and age.

It improves circulation, lowers blood pressure, boosts athletic performance, supports brain function, enhances sexual health, and protects your cardiovascular system.

And the best part? You can boost it naturally by:

• Eating beets and leafy greens
• Loading up on antioxidants
• Consuming L-arginine and L-citrulline-rich foods (hello, watermelon)
• Exercising regularly
• Ditching antibacterial mouthwash
• Enjoying dark chocolate (woo hoo!)

You don’t need a prescription. You don’t need expensive supplements (though beet powder can help). You just need to work with your body instead of against it.

So if you’ve been feeling like your stamina, energy, or performance isn’t what it used to be—start here. Boost your nitric oxide. And watch what happens.

Your body knows how to thrive. Sometimes it just needs the right support.