{"id":616851,"date":"2026-06-02T10:45:12","date_gmt":"2026-06-02T10:45:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/616851\/"},"modified":"2026-06-02T10:45:12","modified_gmt":"2026-06-02T10:45:12","slug":"benefits-and-risks-of-nitric-oxide-supplements-explained","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/616851\/","title":{"rendered":"Benefits and Risks of Nitric Oxide Supplements, Explained"},"content":{"rendered":"

Key Points<\/p>\n

\"CaretNitric oxide supplements work by increasing vasodilation, delivering more oxygen and nutrients to muscles while exercising. However, experts say the research supporting claims of improved fitness performance and endurance are mixed.Except for potential vomiting and diarrhea, nitric oxide supplements are \u201cgenerally harmless.\u201d While there is no official dosage recommendation, experts say 6 to 13 grams appears to be most tolerable.Food sources are always preferred to supplements since they come with additional ingredients such as antioxidants and vitamins. Some examples are beets and leafy greens since they are high in nitrates.<\/p>\n

IF BOOSTING YOUR endurance<\/a> at the gym (and in the bedroom<\/a>) are on the top of your list of health goals, you might have heard about nitric oxide supplements. Along with the above, the popular supplement is linked to a number of other health benefits. But does it actually work?<\/p>\n

First things first: nitric oxide isn\u2019t the same as nitrous oxide, also known as laughing<\/a> gas, or the stuff that gets you a little high at the dentist. So, what exactly is nitric oxide?<\/p>\n

What Is Nitric Oxide?<\/p>\n

\u201cNITRIC OXIDE IS a gas and free radical that\u2019s recognized to play a role in several physiological systems,\u201d says Alex Rothstein, MS<\/a>, instructor in the exercise science program at the New York Institute of Technology. It\u2019s synthesized from L-arginine, an essential amino acid.<\/p>\n

Nitric oxide acts as a vasodilator, which means it helps open blood vessels. As a result, many people take the precursor L-arginine for issues like erectile dysfunction and to improve heart health.<\/p>\n

Nitric oxide\u2019s role in vasodilation is also important for regulating blood pressure, says William Workman, MD<\/a>, orthopedic surgeon and sports medicine expert at DISC Sports & Spine Center in Walnut Creek, California.<\/p>\n

Many small blood vessels and capillaries sit dormant until you get your heart rate up during exercise, and nitric oxide enables blood to flow to these areas to allow your muscles to work, hence its reputation as a substance that can help your fitness performance.<\/p>\n

Other important functions of nitric oxide are its roles in neurotransmission, hormone signaling, and the relaxation of blood vessels, explains Marco Anzures, MS, C.S.C.S.<\/a>, owner of the coaching platform Coach You Better and exercise science instructor at San Diego City College.<\/p>\n

What Are Nitric Oxide Supplements?<\/p>\n

OFTEN, NITRIC OXIDE supplements don\u2019t actually contain nitric oxide; they just contain its precursors: L-arginine and sometimes L-citrulline.<\/p>\n

\u201cSupplementation of these compounds provides the body with the building blocks for nitric oxide production,\u201d Anzures says. L-arginine also helps the body build protein<\/a>.<\/p>\n

\u201cThe research linking the consumption of the precursor molecules to increase nitric oxide and subsequently improve markers of heart health, exercise performance, and treating erectile dysfunction (to name a few) is mixed and not strongly supported by the literature,\u201d says Anzures.<\/p>\n

The Potential Benefits of Nitric Oxide<\/p>\n

SO FAR, HERE’S what we know about nitric oxide and its potential benefits:<\/p>\n

Nitric Oxide Could Boost Your Fitness Performance<\/p>\n

ONE OF THE primary functions of nitric oxide is widening blood vessels to increase blood flow, or vasodilation, Rothstein says. This helps deliver oxygen and nutrients to your muscles when you exercise, which could help you perform better and work out longer.<\/p>\n

Some research<\/a> shows that L-arginine, found in nitric oxide supplements, could improve fitness performance for runners, cyclists, and swimmers. But, other research has shown little to no effect.<\/p>\n

\u201cThe research is mixed on the purported benefits of nitric oxide supplementation and fitness performance,\u201d Anzures says. \u201cThere is some evidence to suggest supplementation helps with endurance but not with overall performance in a time trial.\u201d<\/p>\n

A small study<\/a> also showed that L-citrulline could help boost aerobic performance and decrease muscle soreness after working out.<\/p>\n

A review<\/a> of several studies related to the effects of dietary ingredients linked with nitric oxide and exercise performance found mixed results: the review concluded that while nitric oxide supplements may “improve tolerance” to aerobic and anaerobic exercise in people who either aren’t in shape or are moderately trained, there seems to be no benefit in highly trained people.<\/p>\n

More research is needed to know for sure whether the supplements actually play a role in your workout performance. (Although these supplements<\/a> may be more likely to give you extra benefits from lifting.)<\/p>\n

It Could Improve Your Blood Pressure<\/p>\n

HIGH BLOOD PRESSURE<\/a> happens when the force of the blood that pushes against the walls of your blood vessels is too high. This can cause health consequences like heart disease and stroke. The theoretical mechanism for supplementing with L-arginine to increase nitric oxide production is its role in blood flow and blood pressure regulation.<\/p>\n

It Could Help You Last Longer In Bed<\/p>\n

THE BLOOD FLOW regulation that nitric oxide helps with plays a role in multiple body functions, including maintaining erections<\/a>.<\/p>\n

A 2020 study showed that L-arginine supplements might enhance<\/a> the effects of a common erectile dysfunction drug, but studies on people without a dysfunction are limited. So, the general benefits aren\u2019t totally known. L-citrulline might also help treat erectile dysfunction, some research<\/a> suggests.<\/p>\n

It Could Help Lower Your Risk for Heart Disease<\/p>\n

ALONG WITH HELPING improve blood pressure, nitric oxide might reduce your risk for heart disease<\/a>, especially for people who don\u2019t exercise regularly, Rothstein says.<\/p>\n

\u201cFor these individuals, an increase in L-arginine may promote vasodilation that would not otherwise occur without the onset of exercise,\u201d he adds. \u201cIf an individual for some reason was also not ingesting enough arginine in their diet, supplementation would help offset the lack of this nutrient.\u201d<\/p>\n

Supplements might also reduce the cardiovascular effects of type 2 diabetes. Nitric oxide production<\/a> is also hindered in people with type 2 diabetes, and this diminishes the health of blood vessels, which increases the risk of heart disease and high blood pressure.<\/p>\n

It Might Help With Respiratory Illnesses<\/p>\n

A STUDY<\/a> FROM a team of Chinese and American researchers found that inhaled nitric oxide could potentially be a treatment for critically ill Covid-19 patients. It\u2019s thought that nitric oxide\u2019s vasodilation properties may serve as effective therapy not just for Covid but for other respiratory and cardiovascular conditions related to the virus.<\/p>\n

Are Nitric Oxide Supplements Safe?<\/p>\n

EXPERTS ARE MIXED on whether you should take them, because there’s not clear evidence that they work. While there are some studies, a lot of it is from a decade ago (pretty much an eternity in research time).<\/p>\n

For people on the fence, Dr. Workman says taking nitric oxide supplements is generally harmless for most people\u2014as long as you don’t go overboard (see side effects and information on who shouldn’t take them, below). \u201cIf people feel like they’re struggling to get their exercise level to where they want it and feel like they’re not able to recover, it’s worth trying.\u201d<\/p>\n

There\u2019s no typically recommended dose of nitric oxide supplements. However, Rothstein says, \u201cDoses between 6 to 13 grams are usually used in research studying L-arginine, and this appears to be tolerated well by most people.\u201d<\/p>\n

Anzures urges anyone considering taking nitric oxide supplements to talk to their doctor first, especially if you have high blood pressure, heart problems, other health conditions, or take medications.<\/p>\n

Since your body makes enough nitric oxide naturally, experts say supplements generally aren\u2019t necessary. Keep in mind, too, that supplements are not FDA regulated like prescription and over-the-counter medications. Meaning, dosages can vary with potentially dangerous ingredients. For example, a statement<\/a> from the United States Anti-Doping Agency warned that supplements aiming to improve nitric oxide may contain large amounts of other ingredients like caffeine<\/a>.<\/p>\n

Nitric Oxide Side Effects<\/p>\n

GASTROINTESTINAL ISSUES, LIKE vomiting<\/a> and diarrhea<\/a>, are the most common side effects of nitric oxide supplements, Rothstein says.<\/p>\n

Taking too much nitric oxide could potentially lead to \u201ca massive vasodilation,\u201d causing a drop in blood pressure and possibly leading to a stroke<\/a>, Dr. Workman says.<\/p>\n

Dizziness and headaches might happen too. \u201cMore serious side effects are allergic reaction and difficulty breathing,\u201d says Anzures.<\/p>\n

Who Shouldn\u2019t Take Nitric Oxide?<\/p>\n

ONE STUDY<\/a> SUGGESTS people with conditions including liver cirrhosis, guanidinoacetate methyltransferase deficiency and low blood pressure should be wary when it comes to nitric oxide.<\/p>\n

The risk of the supplement\u2019s side effects could be higher if you have any of these medical issues. You should also be very careful about taking nitric oxide if you have kidney disease, herpes, or heart conditions. People who\u2019ve had heart attacks and subsequently take nitric oxide are not only at risk for repeated heart attack, but GI problems as well.<\/p>\n

Can You Get Nitric Oxide in Food?<\/p>\n

YES. AND DR. Workman says food sources of nitric oxide are always preferred to supplements. \u201cThey\u2019re going to have that plus an almost unlimited number of beneficial ingredients in the form of antioxidants and vitamins.\u201d<\/p>\n

The precursor compounds of L-arginine and L-citrulline can be found in foods that are high in protein (both compounds are amino acids), including beans, legumes, red meat, dairy products, fish, and nuts, and seeds, Anzures says. \u201cA proper diet should provide enough support for the proper creation of nitric oxide by the body for healthy individuals.\u201d<\/p>\n

Vegetables<\/a>, especially beets and leafy greens, like spinach and arugula, are rich in nitrates, which are associated with higher nitric oxide levels in the body, says registered dietitian Natalie Rizzo, MS, RD<\/a>.<\/p>\n

\u201cOne study found cyclists who drank beetroot juice two to three hours before exercise increased peak power and pedaling velocity,\u201d Rizzo says. \u201cAnother review also shows that beetroot juice can increase overall endurance and power for athletes.\u201d (Beetroot comes in supplement form, too. Find out more about that, here<\/a>.)<\/p>\n

\"Headshot<\/p>\n

Erica Sweeney is a writer who mostly covers health, wellness and careers. She has written for The New York Times, HuffPost, Teen Vogue, Parade, Money, Business Insider and many more.<\/p>\n

\"Headshot<\/p>\n

Lisa is an internationally established health writer whose credits include Good Housekeeping, Prevention, Men\u2019s Health, Oprah Daily, Woman\u2019s Day, Elle, Cosmopolitan, Harper\u2019s Bazaar, Esquire, Glamour, The Washington Post, WebMD, Medscape, The Los Angeles Times, Parade, Health, Self, Family Circle and Seventeen. She is the author of eight best-selling books, including The Essentials of Theater.<\/p>\n","protected":false},"excerpt":{"rendered":"Key Points Nitric oxide supplements work by increasing vasodilation, delivering more oxygen and nutrients to muscles while exercising.…\n","protected":false},"author":2,"featured_media":616852,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[189031,102,209883,209882,209884,1971,42040,209879,209878,209880,209881,6636,56,54,55,11518],"class_list":["post-616851","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-core2","tag-health","tag-how-to-be-able-to-work-out-longer","tag-how-to-increase-endurance","tag-how-to-increase-gains","tag-muscles","tag-nitric-oxide","tag-nitric-oxide-supplement-side-effects","tag-nitric-oxide-supplements","tag-nitric-oxide-supplements-benefits","tag-no-supplements","tag-nutrition","tag-uk","tag-united-kingdom","tag-unitedkingdom","tag-workout"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/616851","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=616851"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/616851\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/616852"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=616851"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=616851"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=616851"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}