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Nitric oxide (NO) is a short-lived signaling molecule produced by the lining of your blood vessels. It tells blood vessels when to relax and widen, allowing blood, oxygen, and nutrients to move more efficiently throughout the body. Your body produces nitric oxide in two ways: through an enzyme pathway that converts the amino acid L-arginine and a dietary pathway that converts dietary nitrate from food. Humann’s Chief Cardiologist Christopher Davis, MD, FACC answers four common questions about nitric oxide, how it’s produced, and why it matters for your health.
What does nitric oxide do in the body?
Nitric oxide (NO) is one of the most important molecules produced in the human body. It acts as a vasodilator and signaling molecule, instructing blood vessels to relax and dilate1. This improves circulation, helping deliver oxygen and nutrients throughout the body. Because healthy blood flow supports nearly every organ, nitric oxide plays an important role in cardiovascular health and many other essential functions.
How does nitric oxide affect your health?
Nitric oxide (NO) is essential for life, serving as both a free radical and a neurotransmitter. It’s involved in critical functions such as immune response, platelet activity, and metabolic balance through mitochondrial biogenesis2. These processes impact your health at the cellular level and beyond.
Healthy nitric oxide levels play a key role in maintaining cardiovascular health by supporting normal blood pressure, preventing arterial stiffness, and reducing the risk of vascular diseases. Conversely, lower nitric oxide levels have been associated with conditions such as hypertension, atherosclerosis, and metabolic disorders3. Supporting healthy nitric oxide production may help maintain vascular health over time.
Can you get nitric oxide from food?
Yes. While you don’t get nitric oxide directly from food, certain nutrients help your body produce it. Nitric oxide is made through two main pathways:
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The endothelial nitric oxide synthase (eNOS), which converts the amino acid L-arginine into nitric oxide1.
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The dietary nitrate-nitrite pathway, where nitrate-rich foods are converted into nitric oxide.
Foods like leafy greens (spinach, kale, arugula) and root vegetables (beets) are high in dietary nitrates4, while food extracts like black garlic and grape seed extract can enhance eNOS activity to increase nitric oxide production.
However, getting enough dietary nitrates from food alone can be challenging. For example, the dietary nitrate content of beets and other vegetables varies substantially depending on factors such as soil quality, fertilizer use, weather, sourcing, and processing4. This variability can make it difficult to consistently support nitric oxide production through diet alone.
The two pathways your body uses to produce nitric oxide
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Enzyme pathway (eNOS) |
Dietary nitrate pathway |
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Starting material |
L-arginine (an amino acid naturally found in the body) |
Dietary nitrate, eaten in vegetables |
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How it works |
The eNOS enzyme in your blood vessel lining converts L-arginine directly into nitric oxide |
Bacteria in your mouth and gut reduce nitrate to nitrite; your body then converts nitrite into nitric oxide |
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Where the support comes from |
Polyphenol-rich extracts that support eNOS activity |
Leafy greens, beets, celery, and other high-nitrate vegetables |
|
What changes with age |
Nitric oxide from this pathway declines; oxidative stress makes the enzyme less efficient3 |
Stays available through diet, and can help when the enzyme pathway is working less well1 |
What are the benefits of taking a nitric oxide supplement?
For many people, particularly those looking to support cardiovascular health, a nitric oxide supplement can be a helpful addition to their routine. As we age, the body’s natural ability to produce nitric oxide naturally declines3, and lifestyle factors like stress, inactivity, and poor diet can further reduce nitric oxide availability.
When choosing a supplement, it’s important to select one backed by proper scientific research and clinically studied ingredients.
I recommend Humann supplements because they leverage cutting-edge, plant-based ingredients to support nitric oxide production through different pathways, allowing people to choose options based on their individual. Each formula is guided by the principle that better blood flow leads to better overall health. Their scientifically formulated products address a range of health needs, helping you maintain optimal nitric oxide levels for a healthier, more vibrant life.
Frequently asked questions
What’s the difference between nitric oxide and dietary nitrate?
Nitric oxide is the short-lived signaling gas your body produces; dietary nitrate is the raw material in vegetables that your body converts into it. Nitrate becomes nitrite, and nitrite becomes nitric oxide — a sequence known as the nitrate–nitrite–nitric oxide pathway.1
Which foods are highest in dietary nitrate?
Leafy greens and root vegetables are the highest dietary sources — spinach, arugula, lettuce, celery, radish, and beets. Roughly 80% of the dietary nitrate most people consume comes from vegetables
Does the body make less nitric oxide with age?
Yes. Nitric oxide availability declines with age, largely because the eNOS enzyme pathway produces less of it and rising oxidative stress makes that enzyme work less efficiently. This decline is one of the reasons interest in dietary nitrate increases with age.3
Can you take a nitric oxide supplement with blood pressure medication?
Talk with your physician or pharmacist before adding any nitric oxide supplement if you take blood pressure medication or any other prescription.
Sources
1. Lundberg JO, Weitzberg E, Gladwin MT. The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nat Rev Drug Discov. 2008;7(2):156–167. DOI 10.1038/nrd2466 · PMID 18167491.
2. Nisoli E, Clementi E, Paolucci C, et al. Mitochondrial biogenesis in mammals: the role of endogenous nitric oxide. Science. 2003;299(5608):896–899. DOI 10.1126/science.1079368 · PMID 12574632.
3. Cau SBA, Carneiro FS, Tostes RC. Differential modulation of nitric oxide synthases in aging: therapeutic opportunities. Front Physiol. 2012;3:218. DOI 10.3389/fphys.2012.00218 · PMID 22737132 · PMC3382417.
4. Bescos R, Rollason ML, Davies TS, Casas-Agustench P. Content of nitrate and nitrite in commercial and self-made beetroot juices and the effect of storage temperature. Food Sci Nutr. 2023;11(10):6376–6383. DOI 10.1002/fsn3.3575 · PMID 37823101 · PMC10563749.