When it comes to men’s health, nitric oxide (NO) doesn’t get nearly enough credit. This tiny molecule keeps blood flowing, fuels your workouts, and powers your performance—inside and outside the gym. The best nitric oxide foods help your body make more of it naturally, giving you better energy and endurance where it counts.
On an episode of the Women Want Strong Men podcast, nitric oxide expert Dr. Nathan Bryan explained how certain habits can block NO production, no matter how healthy your diet is. Save the episode below for more insights on what to avoid and how to optimize your levels.
Today, we’ll break down how nitric oxide works, what helps your body make more of it, and the foods that support stronger blood flow and better performance. Let’s dive in.
Why Nitric Oxide Drops With Age (& What To Do About It)
Nitric oxide levels naturally decline as we get older, especially after age 40. This isn’t just a symptom of aging—it’s a byproduct of stress, poor sleep, inactivity, and oxidative damage in your cells. When nitric oxide production slows, it affects everything from heart health to sexual function.
However, diet and daily habits can help you restore balance. Exercise, deep sleep, and eating nitrate-rich foods can all support your body’s nitric oxide pathways. A few consistent lifestyle shifts (like walking outside daily and cutting back on alcohol) can go a long way in helping your blood vessels stay flexible and strong.
Best Nitric Oxide Foods for Blood Flow and Sexual Health
The right foods can help your body produce more nitric oxide naturally to improve circulation, stamina, and overall performance. Here are the best nitric oxide foods to include in your routine, each supporting your blood flow in a unique way:
- Nitrate-Rich Vegetables
- Polyphenol- and Antioxidant-Rich Foods
- Foods with Citrulline and Arginine
- Fermented and Gut-Friendly Foods
Nitrate-Rich Vegetables
Beets, arugula, spinach, and celery are the gold standard of nitrate-rich foods. Your body converts these nitrates into nitric oxide, especially when your oral bacteria are healthy.
Dr. Bryan emphasizes chewing thoroughly and avoiding antiseptic mouthwash, which can kill the bacteria that help with this conversion. These vegetables boost blood flow while supporting brain and heart function.
Polyphenol- and Antioxidant-Rich Foods
Foods high in polyphenols—like pomegranates, blueberries, dark chocolate (70%+), green tea, and citrus fruits—protect nitric oxide from breaking down too quickly. They reduce oxidative stress in blood vessels, allowing nitric oxide to circulate longer.
Think of these foods as bodyguards for your NO production. They keep your arteries flexible and your energy levels steady.
Foods with Citrulline and Arginine
Watermelon, salmon, chickpeas, nuts, and seeds provide the amino acids citrulline and arginine, both key building blocks for nitric oxide synthesis. While many supplements overpromise, these foods give your body a steady, natural supply.
It’s also worth noting that true deficiencies in these amino acids are rare. More often, low nitric oxide comes from poor conversion at the enzyme level, so optimizing your vascular health is key. Combined with regular exercise, these foods can help you maintain strong circulation.
Fermented and Gut-Friendly Foods
Your gut and oral microbiomes play major roles in nitric oxide production. Foods like kefir, yogurt, kimchi, sauerkraut, and fiber-rich vegetables promote a healthy bacterial balance, helping your body efficiently convert nitrates into nitric oxide. Pairing these with nitrate-rich vegetables creates a powerful one-two punch for your vascular health.
Which Habits Are Bad for Nitric Oxide?
Even the best nitric oxide foods won’t help if you’re unknowingly sabotaging your production. Here are some everyday habits that can blunt your nitric oxide response without you realizing it.
- Antiseptic mouthwash: Kills oral bacteria needed to convert nitrates to nitric oxide. Swap for gentle rinses or tongue scraping.
- Fluoride-heavy toothpaste or unfiltered water: Can disrupt your oral microbiome. Use filtered water and fluoride-free options if you can.
- PPIs (acid blockers): Impair gastric nitric oxide pathways. Consider discussing alternatives with your healthcare provider if you use PPIs long-term.
- Ultra-processed foods and alcohol: Damage blood vessels and slow nitric oxide generation. Stick with whole foods and moderate drinking.
Small tweaks can make a big difference in your nitric oxide levels and overall energy.
How to Eat for Nitric Oxide: Timing, Chewing & Simple Routines
The way you eat affects how much nitric oxide your body can make. Chewing thoroughly, breathing through your nose, and avoiding mouthwash right before or after meals help preserve the bacteria needed for nitrate conversion.
Try eating nitrate-rich foods in the morning when nitric oxide levels are lowest, and aim for at least one serving of leafy greens or beets daily. Pairing polyphenol-rich foods (like pomegranate or green tea) with nitrate vegetables amplifies the effect. Hydration also matters—proper mineral balance keeps your blood vessels responsive.
Daily Habits That Supercharge Nitric Oxide
You can amplify your results by stacking nitric oxide-friendly habits with your diet. Here are a few examples to consider adding to your routine.
- Morning sunlight and light movement: Increases circulation and nitric oxide release.
- Resistance and cardio training: Both boost nitric oxide synthase activity.
- Red light or sauna sessions: Stimulate nitric oxide release and improve vascular tone.
- Sleep and stress management: Keep blood vessel function and nitric oxide levels stable.
When you combine these with the best nitric oxide foods, your body runs smoother, your workouts feel stronger, and your performance (both physical and sexual) improves.
Do Nitric Oxide Supplements Work?
They can, if you choose the right ones. Not all nitric oxide supplements are created equal, and many on the market don’t actually increase NO levels in the body. That’s why we’re big advocates of Dr. Bryan’s nitric oxide supplements, which are backed by clinical research.
His NO Beetz and Nitric Oxide Releasing Lozenges are formulated to restore nitric oxide directly, not just provide precursors like beetroot or arginine. They work instantly to open blood vessels, improve oxygen delivery, and enhance both performance. Many of our patients notice better energy, stamina, and recovery within days.
Keep in mind: many NO supplements rely on your oral microbiome to convert ingredients into nitric oxide, so poor oral health habits can limit their effectiveness. Dr. Bryan’s formulas are different because they provide nitric oxide directly, bypassing the need for that conversion step.
We still encourage supporting your oral microbiome with healthy habits, but even if that’s a work in progress, these supplements can still deliver results. In our clinics, we often use nitric oxide supplements as part of a full optimization plan combining high-quality nutrition, hormone balance, and vascular support.
Why Nitric Oxide Foods Can Improve ED
Erectile dysfunction is often a result of poor blood flow, and thus a sign of low nitric oxide. Medications like sildenafil and tadalafil rely on nitric oxide to relax blood vessels, so if your body isn’t making enough, those drugs can underperform.
Eating nitrate-rich foods and restoring nitric oxide pathways can help these medications work better. That’s why addressing nitric oxide isn’t just about diet, but about your overall vascular and hormonal health.
Sample One-Day Nitric Oxide Meal Plan
- Breakfast: Spinach and arugula omelet with citrus on the side; green tea.
- Lunch: Beet and walnut salad with a kefir-based dressing; handful of blueberries.
- Midday Snack: Watermelon and dark chocolate (70%+).
- Dinner: Grilled salmon with roasted celery and garlic; sauerkraut on the side.
Simple, whole-food meals like these keep nitric oxide production steady throughout the day.
Boost Blood Flow Naturally with Victory Men’s Health
Nitric oxide is the foundation of male vitality—from circulation and energy to sexual performance and cardiovascular health. The best nitric oxide foods help you build that foundation naturally, while smart habits and medical guidance keep it optimized.
At Victory Men’s Health, we start with comprehensive lab testing to get a full picture of your health. Whether you’re looking to improve nitric oxide levels or address low testosterone, our team will create a personalized plan that fits your goals.
Book a consultation today and take the first step toward better energy, endurance, and performance.
