The Best of a Nutrition Diet: What Juice Has the Highest Nitric Oxide?

October 6, 2025 •

4 min read

Studies have shown that consuming nitrate-rich foods can significantly increase nitric oxide levels in the body, which aids in vascular health and exercise performance. A key question in developing a performance-boosting nutrition diet is: what juice has the highest nitric oxide-boosting potential?.

Quick Summary

Several juices are powerful sources of nitrates, which the body converts into nitric oxide to relax blood vessels, lower blood pressure, and improve circulation. Top contenders include beetroot, red spinach, and arugula juices, each offering unique benefits for athletic performance and cardiovascular health.

Key Points

Beetroot juice is a leading source: Due to its high nitrate content, beetroot juice is a well-researched and proven option for boosting nitric oxide levels.
Red spinach extract offers potent nitrates: Some research suggests that red spinach, especially in concentrated extract form, may contain a higher nitrate content than beets.
Arugula is a top vegetable source: As a leafy green, arugula contains very high nitrate concentrations that can be harnessed through juicing.
Pomegranate and watermelon work differently: Pomegranate juice preserves NO via antioxidants, while watermelon provides L-citrulline, an NO precursor.
Dietary nitrates are converted in the body: The human body, with the help of oral bacteria, converts nitrates from food into nitric oxide.
Consistency is key: Regular, daily consumption of nitrate-rich juices and foods is more effective than intermittent use for sustained nitric oxide benefits.

The Power of Nitric Oxide in Your Diet

Nitric oxide (NO) is a crucial signaling molecule in the human body, but it is not directly found in food. Instead, the body produces it through two pathways. The primary method for dietary intake involves consuming inorganic nitrates found in certain vegetables. Once consumed, friendly bacteria in the mouth convert nitrates to nitrites. These nitrites are then converted into nitric oxide in the acidic environment of the stomach, where it is released into the bloodstream. This process, known as the entero-salivary pathway, leads to the following benefits:

Cardiovascular Health: Nitric oxide's main function is its vasodilatory effect, which helps relax and widen blood vessels. This effect leads to improved blood flow, lower blood pressure, and better overall cardiovascular function.
Enhanced Athletic Performance: Increased blood flow from nitric oxide can enhance oxygen and nutrient delivery to working muscles. This allows for improved exercise stamina, higher power output, and reduced fatigue during intense exercise.
Improved Brain Function: Research has also linked better nitric oxide levels to improved cerebral blood flow, which may lead to enhanced cognitive function.

Top Juices for Maximizing Nitric Oxide Levels

While many fruits and vegetables contain nitrates, some stand out for their exceptional concentration and effectiveness in juice form.

Beetroot Juice

Beetroot juice is arguably the most well-known and widely studied beverage for boosting nitric oxide. Its vibrant color is a testament to its potency. Rich in dietary nitrates, beetroot juice has been clinically proven to increase nitric oxide levels significantly within a short time frame.

Benefits: Beetroot juice is consistently linked to lower blood pressure and improved cardiorespiratory endurance. Its effectiveness is so reliable that it has become a staple for many endurance athletes seeking a natural performance boost.
Drawbacks: The high nitrate content can vary depending on the growing conditions and processing. Some people find its earthy taste unpalatable, but it can be masked by mixing with other fruit juices.

Red Spinach Juice

Some newer research suggests that red spinach, specifically concentrated red spinach extract (RSE), might contain even higher concentrations of nitrates than beetroot. Red spinach extract is often sold in powdered form, which is then mixed with water to create a potent juice.

Benefits: Studies indicate that red spinach extract can effectively boost nitric oxide bioavailability, reduce blood pressure, and increase time-to-exhaustion during high-intensity exercise. It is a convenient option for those who want a concentrated dose.
Drawbacks: It is less common than beetroot juice in grocery stores, requiring sourcing specialized extracts. The long-term effects and bioavailability compared to whole food sources still require more extensive research.

Arugula Juice

As a leafy green, arugula contains some of the highest nitrate concentrations of any vegetable. Juicing arugula provides a powerful, concentrated dose of these nitrates, though its peppery flavor can be intense.

Benefits: Arugula juice provides a dense nutritional profile, including vitamins A and K, and offers a robust nitrate content that supports vascular health.
Drawbacks: The strong, peppery taste is not for everyone and is often best blended with sweeter fruits or vegetables. Juicing a large quantity of arugula can be less practical than simply drinking beet juice.

Other Notable Nitric Oxide Boosting Juices

Pomegranate Juice: While not high in nitrates, pomegranate juice is packed with powerful antioxidants called polyphenols. These antioxidants protect existing nitric oxide from breakdown, effectively preserving and enhancing its levels in the blood.
Watermelon Juice: Rich in the amino acid L-citrulline, watermelon juice is another excellent choice. The body converts L-citrulline to L-arginine, which can then be used to produce nitric oxide, making it an indirect but effective booster.

Juices Compared: Nitrates vs. Other Boosters


Juice Source	Primary Active Compound	Bioavailability/Mechanism	Benefits
Beetroot Juice	Dietary Nitrates	High, converted to NO via entero-salivary pathway	Widely proven for lowering blood pressure and enhancing performance
Red Spinach Extract	Dietary Nitrates	Possibly higher concentration than beets	Effective for boosting NO and exercise tolerance
Arugula Juice	Dietary Nitrates	Very high nitrate content, potent peppery flavor	Supports vascular health and athletic performance
Pomegranate Juice	Polyphenol Antioxidants	Indirectly boosts NO by preventing its breakdown	Strong antioxidant properties benefit cardiovascular health
Watermelon Juice	L-citrulline	Indirectly boosts NO via L-arginine conversion	Supports blood flow and exercise performance

Best Practices for Your Nutrition Diet

For optimal nitric oxide production, integrating these juices into a balanced nutrition diet is key. Here are some tips:

Consume daily: To achieve a sustained boost in nitric oxide levels, regular consumption of nitrate-rich juices is recommended. A single dose may provide an acute effect, but daily intake is best for long-term benefits.
Timing is key: For exercise performance, consuming a nitrate-rich juice about 2-3 hours before a workout is optimal to allow for the conversion process to complete.
Chew thoroughly: Since nitrate conversion begins in the mouth, chewing your vegetables well or holding the juice in your mouth for a few moments before swallowing can aid the process.
Avoid antibacterial mouthwash: The bacteria on your tongue are essential for converting nitrates. Using antibacterial mouthwash can inhibit this process and should be avoided immediately after consuming nitrate-rich foods.

Conclusion

In the quest for what juice has the highest nitric oxide-boosting potential, it's clear that several contenders rise to the top. While beetroot juice remains the most popular and studied for its reliable effects on cardiovascular health and athletic performance, red spinach extract and arugula juice may offer even higher concentrations of nitrates. For those looking for alternative mechanisms, pomegranate and watermelon juices provide powerful antioxidant and L-citrulline benefits, respectively. Ultimately, the best strategy is to incorporate a variety of these nutrient-dense options into a balanced diet to maximize your nitric oxide levels and support overall health.

For more in-depth research on the effects of beetroot juice supplementation on cardiovascular function, consider reading clinical studies from sources like the National Institutes of Health.

Frequently Asked Questions

Fresh-pressed juice generally retains more nutrients and is free from additives. However, many high-quality commercial beetroot juices are effective, but checking labels for added sugars and processing methods is important.

Most athletic performance studies use concentrated beetroot shots or varying dosages. A typical recommendation for general health is a moderate daily serving, while athletes may consume specific amounts before competitions, guided by research or a sports dietitian.

Yes, you can. Leafy greens like spinach and arugula, as well as whole beets, are excellent sources of dietary nitrates. Juicing concentrates these nutrients, but eating whole foods provides the added benefit of fiber.

Potential side effects from consuming high amounts of vegetable-derived nitrates are generally low and the benefits are believed to outweigh the risks. In some cases, it may stimulate the formation of N-nitroso compounds, particularly with processed meats, but this is less a concern with vegetables.

The conversion process starts in the mouth and takes a few hours. A study showed a 21% increase in nitric oxide levels just 45 minutes after consuming beet juice, with peak levels often occurring 2-3 hours later.

Yes, cooking, especially boiling, can reduce the nitrate content of vegetables. To preserve nitrates, it's best to consume them raw, steam them lightly, or juice them.

While consuming nitrate-rich juice provides a fast dietary boost, combining it with exercise is highly effective. Regular physical activity enhances the body’s ability to produce and utilize nitric oxide.

Yes, combining juices is an excellent strategy. For instance, blending arugula or red spinach with a sweeter juice like apple or orange can improve taste while creating a highly potent nitric oxide-boosting beverage. The vitamin C in citrus can also aid NO production.