How much nitric oxide is required per day? Understanding your body's natural production

October 16, 2025 •

4 min read

Nitric oxide (NO) is a vital signaling molecule in the human body, playing a crucial role in regulating blood flow by relaxing and widening blood vessels. Because your body produces it on demand, there is no official recommended daily intake for nitric oxide itself. Instead, the focus is on providing your body with the necessary precursors and co-factors to optimize its natural production.

Quick Summary

There is no standard daily requirement for nitric oxide as the body produces it naturally. Levels are optimized through a diet rich in precursor compounds like nitrates, L-arginine, and L-citrulline, supported by regular exercise and a healthy lifestyle.

Key Points

No Official RDA: There is no standard daily requirement for nitric oxide (NO) because the body synthesizes it internally, unlike vitamins or minerals.
Precursor Consumption: To increase nitric oxide, the focus should be on consuming foods and supplements containing precursor compounds, primarily nitrates and the amino acids L-arginine and L-citrulline.
Nitrate-Rich Foods: Excellent dietary sources for boosting NO include beetroot, leafy greens like spinach and arugula, and citrus fruits.
Exercise Matters: Regular physical activity, especially aerobic exercise, is a highly effective way to stimulate the release of nitric oxide from endothelial cells, improving blood flow and performance.
L-citrulline vs. L-arginine: While both are precursors, L-citrulline (found in watermelon) may be more effective at increasing circulating L-arginine levels, leading to higher NO production than L-arginine supplementation alone.
Lifestyle Factors: Other important influencers of NO production include adequate sunlight, hydration, and stress management.
Consult a Professional: Anyone considering supplements should consult a healthcare provider, as high doses of precursors can have side effects and are not regulated like medications.

Why there is no official daily requirement for nitric oxide

Unlike vitamins and minerals, nitric oxide (NO) is a gas produced internally by the body, not a nutrient that is consumed directly from food. For this reason, regulatory bodies like the FDA have not established a Recommended Daily Allowance (RDA) for it. Your body is capable of synthesizing its own supply, but this production can be influenced by various dietary and lifestyle factors. As you age, your body's ability to produce nitric oxide can decline, making it more important to focus on strategies that support its natural synthesis.

The two primary pathways of nitric oxide production

Your body uses two main biochemical pathways to produce nitric oxide, both of which can be supported through diet and lifestyle choices.

The L-arginine pathway

This pathway is the body's primary method for producing NO. The amino acid L-arginine is converted into nitric oxide and L-citrulline by enzymes called nitric oxide synthases (NOS). This is the key process in the endothelial cells that line your blood vessels. Foods that are good sources of L-arginine include nuts, seeds, meat, and seafood.

The nitrate-nitrite pathway

This alternative pathway becomes more active when oxygen levels are low and involves a different mechanism. When you consume nitrate-rich foods, the nitrates are absorbed and converted into nitrite by bacteria in your mouth. This nitrite can then be converted into nitric oxide, particularly in areas with poor oxygen availability. Many vegetables are excellent sources of dietary nitrates.

Optimizing nitric oxide production through diet

Since you cannot measure your daily nitric oxide requirement, the most effective approach is to consume a diet that provides the necessary building blocks for natural synthesis. Eating a balanced diet can provide a continuous supply of precursors for your body's needs.

Nitrate-rich vegetables: Incorporate plenty of leafy greens like arugula, spinach, kale, and beets into your meals. Beetroot juice, in particular, has been shown to rapidly increase NO levels.
Amino acid sources: Ensure your diet includes sources of L-arginine and L-citrulline. Watermelon is a notable source of L-citrulline, which is often more effective at raising arginine levels in the blood than arginine supplementation itself. Other sources include nuts (walnuts), seeds, meat, and poultry.
Antioxidant-rich foods: Antioxidants, such as vitamin C and polyphenols, help protect nitric oxide from breaking down, thereby prolonging its effects. Citrus fruits, dark chocolate, and pomegranates are great sources of antioxidants.
Limit harmful substances: Reduce your intake of processed meats that use added nitrates and nitrites, as they can form potentially harmful compounds. Also, limit the use of antibacterial mouthwash, which can kill the beneficial oral bacteria needed for the nitrate-nitrite pathway.

The role of exercise and lifestyle

Beyond diet, other factors significantly influence your body's nitric oxide synthesis.

Regular Exercise: Physical activity, especially aerobic exercise, stimulates the endothelial cells to release more nitric oxide, which helps relax blood vessels and increase blood flow. This also leads to greater nutrient and oxygen delivery to muscles, improving exercise performance.
Adequate Sunlight: Exposure to sunlight can trigger the release of nitric oxide from stores in the skin.
Stress Management: Chronic stress can decrease nitric oxide availability, so relaxation techniques can be beneficial.
Proper Hydration: Maintaining good hydration is essential for facilitating the biochemical processes involved in NO production.

Dietary sources vs. supplements

For most healthy individuals, a balanced diet is sufficient for optimizing nitric oxide levels. However, supplements containing precursor compounds like L-arginine, L-citrulline, and nitrate (often from beetroot extract) are also available.


Feature	Dietary Sources (Foods)	Supplements (e.g., L-arginine, L-citrulline)
Effectiveness	Generally reliable and sustained. Provides a wide array of other nutrients and antioxidants.	Can provide a concentrated, often more immediate, boost, especially for pre-workout or specific health needs.
Safety	Very safe when following a balanced diet. Nitrate from vegetables is accompanied by beneficial antioxidants that prevent the formation of harmful nitrosamines.	Dosage is important; high doses of L-arginine can cause digestive issues. Safety depends on product quality and is less regulated than pharmaceuticals.
Convenience	Requires consistent meal planning and preparation.	Easy to take in pill or powder form, making it convenient for targeted use.
Long-Term Benefits	Supports overall health and has a broader range of positive effects due to nutrient synergy.	Long-term effects and safety are less clear compared to whole foods.

It is always recommended to consult a healthcare provider or a registered dietitian before starting any new supplement regimen, especially if you have an underlying health condition.

Conclusion: Focus on supporting production, not on a daily number

Because nitric oxide is a gas produced internally, it is inappropriate to think of it in terms of a specific daily requirement like a vitamin. The central takeaway is that you can actively influence your body's NO production by focusing on a nutrient-dense diet rich in nitrates, L-arginine, and antioxidants. Combining this with regular exercise and a healthy lifestyle is the most reliable and safest method for maintaining optimal nitric oxide levels and supporting overall health, particularly cardiovascular function and exercise performance. By doing so, you can ensure your body has what it needs to produce this vital molecule continuously and efficiently.

For more information on the biochemical pathways and the science behind nitric oxide, you can explore peer-reviewed articles on the National Institutes of Health website. National Institutes of Health (NIH) | (.gov)

Frequently Asked Questions

No, you cannot consume nitric oxide directly from food. Instead, you eat foods that contain precursors, like nitrates and the amino acids L-arginine and L-citrulline, which your body then converts into nitric oxide.

The best foods include nitrate-rich vegetables like beetroot and leafy greens (arugula, spinach), L-citrulline-rich foods like watermelon, and foods containing L-arginine such as nuts, seeds, and meat.

For most healthy individuals, supplements are not necessary and a balanced diet with regular exercise is sufficient to optimize nitric oxide levels. Supplements can be useful for some athletes or people with specific health concerns, but a doctor should be consulted first.

Exercise increases blood flow and signals the endothelial cells lining your blood vessels to produce more nitric oxide. This leads to wider blood vessels, which improves circulation and oxygen delivery to muscles.

Yes, some antibacterial mouthwashes can kill the beneficial oral bacteria required to convert dietary nitrates into nitrites, which are a necessary step in one of the body's nitric oxide production pathways.

While generally safe in recommended doses, very high doses of L-arginine (over 10 grams at once) can cause gastrointestinal side effects like nausea and diarrhea. L-citrulline supplements may be more effective and better tolerated.

Maintaining optimal nitric oxide levels supports a range of health benefits, including lower blood pressure, improved cardiovascular health, enhanced exercise performance, and better cognitive function.