What Products Contain Nitric Oxide Precursors for Health and Performance?

November 18, 2025 •

3 min read

Nitric oxide (NO) is a crucial signaling molecule in the body that helps regulate blood pressure and blood flow. Your body does not absorb nitric oxide directly from products, but rather synthesizes it from precursor compounds found in certain foods and supplements. This essential process can be supported by adjusting your diet and, if necessary, incorporating specific supplements.

Quick Summary

This article explores the dietary sources and nutritional supplements that provide precursors for nitric oxide production. It details how the body converts nitrates and amino acids into this vital molecule for improved circulation and health.

Key Points

Precursor Consumption: The body creates nitric oxide (NO) from precursor compounds like nitrates, L-arginine, and L-citrulline, not from consuming NO directly.
Beets and Leafy Greens are Key: Vegetables such as beets, spinach, and arugula are among the richest dietary sources of nitrates, which are converted into NO.
Amino Acids are Precursors: L-arginine and L-citrulline, found in foods like nuts and watermelon, are key amino acid precursors that stimulate NO synthesis.
Supplements Vary in Effectiveness: L-citrulline supplements often prove more effective than L-arginine alone at raising circulating NO levels because it bypasses liver metabolism.
Natural vs. Added Nitrates: Nitrates from whole plant foods are beneficial, but added nitrites in processed meats can lead to the formation of harmful nitrosamines.
Consult a Professional: Always seek advice from a doctor before taking nitric oxide supplements, especially with existing health conditions or medications.

Understanding Nitric Oxide Production

Nitric oxide is a gas molecule that functions as a vasodilator, meaning it helps to relax and widen blood vessels to increase blood flow and lower blood pressure. This plays a critical role in cardiovascular health, erectile function, and athletic performance by improving the delivery of oxygen and nutrients throughout the body. The body primarily produces NO through two main pathways. The first involves the amino acid L-arginine, which is converted to NO by an enzyme called nitric oxide synthase (NOS). The second, or nitrate-nitrite-nitric oxide pathway, involves consuming nitrates from foods, which are converted to nitrite and then to NO in the body, particularly under low-oxygen conditions. To support these natural processes, certain products contain the necessary precursors.

Foods Rich in Nitric Oxide Precursors

Nitrate-Rich Vegetables

Eating vegetables high in dietary nitrates is an effective way to boost nitric oxide levels. Oral bacteria convert nitrates into nitrites, which the body then uses to form NO.

Some of the best options include:

Beets and Beetroot Juice: Known for significantly increasing nitric oxide levels, even within a short time.
Leafy Greens: Dark leafy greens like spinach, arugula, kale, Swiss chard, and lettuce are excellent sources. Arugula has particularly high nitrate concentration.
Other Vegetables: Celery, carrots, and cabbage also contribute nitrates to the diet.

Foods with L-Arginine and L-Citrulline

Foods rich in the amino acids L-arginine and L-citrulline also support NO production. L-arginine is a direct substrate for NO synthesis, while L-citrulline is converted to L-arginine in the kidneys. Some food sources include nuts, seeds (like walnuts, almonds, and pistachios for L-arginine), and watermelon (a good source of L-citrulline). Meat and seafood also provide L-arginine.

Nitric Oxide Supplements

Supplements can offer concentrated precursor compounds, though they contain precursors rather than NO itself. Common supplement ingredients include L-Arginine and L-Citrulline. Research suggests L-citrulline may be more effective than L-arginine at increasing plasma L-arginine and NO levels. Combining them may also be beneficial. Beetroot powder is another supplement option, providing concentrated dietary nitrates. Some supplements may also include ingredients like malate to potentially enhance effects, particularly for athletic performance.

Natural vs. Added Nitrates

Naturally occurring nitrates in vegetables and added nitrates/nitrites in processed meats differ significantly. Natural sources, often accompanied by antioxidants, do not lead to the formation of harmful nitrosamines, which are linked to cancer risk and can be produced from added nitrites in processed meats. Prioritizing natural dietary sources is recommended for health.

Comparison Table: Natural Sources vs. Supplements


Feature	Nitrate-Rich Foods (e.g., Beets, Greens)	L-Arginine/L-Citrulline Supplements
Form	Whole foods, juices	Pills, powders, or capsules
Pathway	Nitrate -> Nitrite -> Nitric Oxide (NOS-independent)	L-Arginine / L-Citrulline -> L-Arginine -> Nitric Oxide (NOS-dependent)
Absorption Rate	Slower, dependent on oral bacteria; peak effects over several hours	Can be faster acting, especially L-citrulline; acute effects possible
Effectiveness	Reliable for boosting NO levels naturally over time	Varies; some studies show limited effect for L-arginine alone in healthy individuals, while L-citrulline is often more effective.
Synergy	Paired with protective antioxidants and vitamins naturally	Often combined with other ingredients like malate or BCAA for enhanced results
Risks	Minimal risk from natural sources; excess from processed meats is harmful	Possible gastrointestinal side effects at high doses; consult a doctor

Conclusion

Many foods and supplements provide precursors for the body to synthesize nitric oxide. A diet rich in nitrate-rich vegetables like beets and leafy greens naturally supports NO production and cardiovascular health. For a targeted approach, L-arginine and L-citrulline supplements, particularly L-citrulline, can be effective options. Always consult a healthcare professional before starting supplements, especially with existing health conditions.

How to get started today

To begin, increase your intake of nitrate-rich vegetables. If considering supplements, L-citrulline is often a good option. Further information can be found through resources like {Link: NIH https://pmc.ncbi.nlm.nih.gov/articles/PMC10005484/}.

Here is a simple list of NO-boosting products to include in your diet:

Beetroot: Juice, powder, or whole beets.
Leafy Greens: Arugula, spinach, kale, and Swiss chard.
Watermelon: Fresh fruit or juice.
Garlic: Supports NO-synthase enzyme activity.
Dark Chocolate: Contains flavonoids that protect NO.
Nuts and Seeds: Especially walnuts and almonds.
Pomegranates: High in antioxidants that preserve NO.

Frequently Asked Questions

Consuming beetroot juice or a concentrated beetroot supplement can rapidly increase nitric oxide levels, with effects often seen within an hour. L-citrulline supplements also provide a quick boost by converting efficiently to L-arginine.

Yes, for many people, a diet rich in nitrate-heavy vegetables (like leafy greens and beets), as well as foods containing L-arginine and L-citrulline (like nuts and watermelon), can effectively support healthy nitric oxide levels.

Nitric oxide supplements are generally considered safe for most healthy individuals when taken in appropriate doses. However, high doses of L-arginine can cause stomach discomfort and they should be used with caution in individuals with certain health conditions. Always consult a healthcare provider before use.

L-citrulline malate is a compound made by combining L-citrulline with malic acid. It is often used in sports supplements because malate is believed to enhance the energy-producing effects of L-citrulline for improved athletic performance.

Processed meats do not contain nitric oxide, but they contain added nitrites and nitrates as preservatives. Unlike the natural nitrates in vegetables, these can form harmful nitrosamines, which have been linked to increased cancer risk.

Vitamin C is a powerful antioxidant that helps maximize nitric oxide bioavailability and absorption by preventing its breakdown. It can also help increase the activity of the enzyme responsible for NO synthesis.

Because nitric oxide helps relax and widen blood vessels to increase blood flow, it plays a key role in erectile function. Supplements containing L-citrulline and L-arginine have been shown to help with mild to moderate erectile dysfunction.