Do Athletes Really Need Nitric Oxide

Do Athletes Really Need Nitric Oxide

Nitric oxide (NO) has gained popularity in recent years as a way to potentially improve your ability to perform and recover faster by speeding blood flow to your muscles. However, this is one supplement you should think twice about. There simply isn’t enough research or product testing available to suggest that these supplements will be beneficial and safe.

In the fitness world, the idea of boosting performance and speeding recovery is always enticing. One term that often pops up in this conversation is nitric oxide (NO)—a gas naturally produced in the body that helps widen blood vessels and increase blood flow. This improved circulation is said to enhance endurance, reduce fatigue, and accelerate muscle recovery. Naturally, that’s caught the attention of supplement companies.

But is popping a pill or powder the same as boosting your nitric oxide levels? Not quite.

💥 The Misconception About Nitric Oxide Supplements

Here’s the truth: no supplement can contain nitric oxide, because it's a gas and cannot be packaged in pill or powder form. What you’re getting in “NO” supplements are nitrate-rich compounds, usually derived from L-arginine, L-citrulline, or beet extracts. These compounds may help your body produce more nitric oxide, but the evidence is far from definitive.

Some small studies suggest possible improvements in exercise performance or reduced muscle soreness, but the results are inconsistent and based on limited sample sizes. So while these supplements may work for some, there’s no clear proof that they’ll work for everyone, or that they’re worth the risk.

🧃 The Safer (and Tastier) Alternative: Whole Foods

Fortunately, you don’t need to spend money on a bottle of mystery powder. Many natural, nitrate-rich foods can support nitric oxide production safely and effectively. These include:

🥬 Arugula

🥕 Carrots

🌱 Celery

🍠 Beets and beet juice

Adding beet juice to your morning smoothie gives you a big boost of potassium, fiber, magnesium, and vitamin C, in addition to supporting healthy blood flow.

⚠️ Why Nitric Oxide Supplements Can Be Risky:

Lack of FDA regulation: Supplements aren’t tested for safety or effectiveness before reaching shelves.

Contamination risk: Some may contain banned substances or unlisted ingredients.

Hidden stimulants: Many pre-workouts contain high caffeine or other aggressive additives.

Long-term safety is unclear, especially in young athletes.

Supplements—especially pre-workouts—often contain high levels of caffeine and other stimulants. For younger athletes or those with underlying health conditions, these can pose serious risks like heart palpitations, anxiety, or digestive issues. Worse, many supplements are unregulated by the FDA, meaning their labels could be misleading or incomplete.

Even well-known brands sometimes contain banned substances that aren’t disclosed. Athletes using such supplements risk testing positive on doping tests or suffering unknown side effects.

🧠 What Is Nitric Oxide (NO)?

Nitric oxide is a gas naturally produced by your body.

It helps increase blood flow by relaxing blood vessels — a process called vasodilation.

It’s associated with improved oxygen delivery, muscle performance, and faster recovery.

❌ The Problem with “Nitric Oxide” Supplements:

Supplements cannot contain nitric oxide gas directly — it’s unstable and only exists briefly in your body.

Instead, they include precursors like:

L-arginine

L-citrulline

Nitrates (from beetroot extract, etc.)

Research on these is mixed, and studies are often too small or inconclusive to recommend widespread use.

🧠 Why “Food First” Matters

Most sports dietitians recommend a food-first approach to performance nutrition. If you’re still considering a supplement, it should be certified by a third-party testing organisation, like NSF Certified for Sport® or Informed-Sport. And it should only be used under the guidance of a healthcare professional.

➕ Bonus Benefits of Whole Foods

Packed with antioxidants, fiber, and essential minerals

Help reduce inflammation and oxidative stress

Promote overall cardiovascular and muscle health

✅ Summary: Think Smart, Eat Smart

Nitric oxide can play a positive role in exercise performance, but the best way to support its production is through real, nitrate-rich foods, not risky supplements. Whole foods like beets, arugula, and carrots not only support nitric oxide production but also provide a host of other essential nutrients.

Bottom line? Save your money, protect your health, and eat smart. Supplements may promise results, but your body—and your performance—will thank you more for choosing whole foods first.