The 10 Best Foods to Boost Nitric Oxide Levels

Nitric oxide has many important roles in your body, including helping lower blood pressure, improve blood flow, and boost your exercise performance. To boost your body’s production of nitric oxide, try eating beets, garlic, meat, leafy greens, citrus fruits, and more.

Nitric oxide is a vital molecule produced in your body that impacts many aspects of health.

It helps blood vessels dilate to promote proper blood flow and may provide various health benefits, including improved exercise performance, lower blood pressure and better brain function

Switching up your diet is one of the best and most effective ways to naturally boost levels of this important molecule.

Here are the 10 best foods to boost your nitric oxide levels.

1. Beets

Beets are rich in dietary nitrates, which your body can convert to nitric oxide.

According to one study in 38 adults, consuming a beetroot juice supplement increased nitric oxide levels by 21% after just 45 minutes 

Similarly, another study showed that drinking 3.4 ounces (100 ml) of beetroot juice significantly increased nitric oxide levels in both men and women 

Thanks to their rich content of dietary nitrates, beets have been linked to a number of health benefits, including improved cognitive function, enhanced athletic performance and lower blood pressure levels.

2. Garlic

Garlic can boost nitric oxide levels by activating nitric oxide synthase, the enzyme that aids in the conversion of nitric oxide from the amino acid L-arginine 

One animal study showed that aged garlic extract temporarily increased blood nitric oxide levels by up to 40% within an hour of consumption 

Another test-tube study found that aged garlic extract also helped maximize the amount of nitric oxide that can be absorbed by the body 

Both human and animal studies indicate that garlic’s ability to increase nitric oxide levels may have a beneficial effect on health and can help lower blood pressure and improve exercise tolerance

3. Meat

Meat, poultry and seafood are all excellent sources of coenzyme Q10, or CoQ10 — an important compound believed to help preserve nitric oxide in the body 

In fact, it’s estimated that the average diet contains between 3–6 mg of CoQ10, with meat and poultry supplying about 64% of the total intake 

Organ meats, fatty fish and muscle meats like beef, chicken and pork contain the highest concentration of CoQ10.

Studies show that getting enough CoQ10 in your diet not only preserves nitric oxide but can also help improve athletic performance, prevent migraines and promote heart health (18Trusted Source, 19Trusted Source, 20Trusted Source).

Summary Meat, poultry and seafood are high in CoQ10, a
key compound that helps preserve nitric oxide in your body.

4. Dark Chocolate

Dark chocolate is loaded with flavanols — naturally occurring compounds that boast an extensive list of powerful health benefits.

In particular, research shows that the flavanols found in cocoa can help establish optimal levels of nitric oxide in your body to promote heart health and protect cells against oxidative damage 

One 15-day study in 16 people showed that consuming 30 grams of dark chocolate daily led to significant increases in nitric oxide levels in the blood.

What’s more, participants experienced decreases in both systolic and diastolic blood pressure levels — the top and bottom number of the blood pressure reading 

Because of its rich content of nitric-oxide-boosting flavanols, dark chocolate has been associated with improved blood flow, enhanced brain function and a lower risk of heart disease, too 

Summary Dark chocolate is high in cocoa flavanols,
which increase levels of nitric oxide to promote heart health and prevent cell
damage.

5. Leafy Greens

Leafy green vegetables like spinach, arugula, kale and cabbage are packed with nitrates, which are converted to nitric oxide in your body 

According to one review, regular consumption of nitrate-rich foods like green leafy vegetables can help maintain sufficient levels of nitric oxide in the blood and tissues 

One study even showed that eating a nitrate-rich meal containing spinach increased salivary nitrate levels eightfold and significantly decreased systolic blood pressure (the top number) 

Other research has found that consuming high-nitrate leafy greens may also be associated with a reduced risk of heart disease and cognitive decline

Summary Leafy green vegetables are high in dietary
nitrates, which can be converted to nitric oxide and may help maintain proper
levels in your blood and tissues

6. Citrus Fruits

Citrus fruits like oranges, lemons, limes and grapefruit are all excellent sources of vitamin C, an important water-soluble vitamin that plays a central role in health

Vitamin C can enhance levels of nitric oxide by increasing its bioavailability and maximizing its absorption in the body 

Research shows that it may also bump up levels of nitric oxide synthase, the enzyme needed for the production of nitric oxide 

Studies indicate that citrus fruit consumption may be linked to decreased blood pressure, improved brain function and a lower risk of heart disease — all of which may be due in part to their ability to boost nitric oxide levels 

Summary Citrus fruits are high in vitamin C, which can
enhance the bioavailability of nitric oxide and increase levels of nitric oxide
synthase.

7. Pomegranate

Pomegranate is loaded with potent antioxidants that can protect your cells against damage and preserve nitric oxide.

One test-tube study showed that pomegranate juice was effective in protecting nitric oxide from oxidative damage while also increasing its activity 

Another animal study found that both pomegranate juice and pomegranate fruit extract were able to increase levels of nitric oxide synthase and boost the concentration of nitrates in the blood 

Human and animal studies have found that antioxidant-rich pomegranate can improve blood flow, which may be especially beneficial in treating conditions like high blood pressure and erectile dysfunction 

Summary Pomegranate can help protect nitric oxide
against damage, enhance the activity of nitric oxide and increase levels of
nitric oxide synthesis.

8. Nuts and Seeds

Nuts and seeds are high in arginine, a type of amino acid that is involved in the production of nitric oxide.

Some research suggests that including arginine from foods like nuts and seeds in your diet can help increase nitric oxide levels in your body.

For example, one study in 2,771 people showed that a higher intake of arginine-rich foods was associated with higher levels of nitric oxide in the blood 

Another small study found that supplementing with arginine increased levels of nitric oxide after just two weeks 

Thanks to their arginine content and stellar nutrient profile, regularly eating nuts and seeds has been associated with lower blood pressure, improved cognition and increased endurance 

Summary Nuts and seeds are high in arginine, an amino
acid needed for the production of nitric oxide.

9. Watermelon

Watermelon is one of the best sources of citrulline, an amino acid that’s converted to arginine and, ultimately, nitric oxide in your body.

One small study found that citrulline supplements helped stimulate nitric oxide synthesis after just a few hours but noted that it may take longer to see positive effects on health

Meanwhile, another study in eight men showed that drinking 10 ounces (300 ml) of watermelon juice for two weeks led to significant improvements in nitric oxide bioavailability 

Recent research suggests that upping your intake of watermelon not only enhances nitric oxide levels but can also improve exercise performance, decrease blood pressure and boost blood flow 

Summary Watermelon is high in citrulline, which is
converted to arginine and then later used in the production of nitric oxide.

10. Red Wine

Red wine contains many powerful antioxidants and has been tied to a multitude of health benefits (51Trusted Source).

Interestingly, some studies have found that drinking red wine could also increase levels of nitric oxide.

One test-tube study showed that treating cells with red wine increased levels of nitric oxide synthase, an enzyme involved in the production of nitric oxide 

Another test-tube study had similar findings, reporting that certain compounds found in red wine enhanced nitric oxide synthase and increased the release of nitric oxide from the cells that line the blood vessels

For this reason, it’s not surprising that moderate consumption of red wine has been shown to reduce blood pressure and improve heart health

Summary Red wine can increase levels of nitric oxide
synthase, which can help enhance nitric oxide levels