If I asked you, "What is nitric oxide?" would you think of the laughing gas they give you at the dentist? Really, it wouldn't be a bad guess. It wouldn't be the correct answer, but it's pretty darn close.
What they give you is nitrous oxide ... not nitric oxide (NO). While their names are similar, they're actually quite different.
Nitric oxide is a gas we produce inside our bodies. It's very important and plays a mighty role in helping to control our blood pressure.
Quick Answer: What Is Nitric Oxide?
Nitric oxide (NO) is a naturally occurring gas molecule made of nitrogen and oxygen that your body produces to help blood vessels relax and expand. This nitric oxide gas improves blood flow, supports heart health, enhances exercise performance, and plays a crucial role in cardiovascular function.
In this blog, I'll break down what nitric oxide actually is, what it does in your body, and how to increase it. I'll also share some awesome supplements that can help take your results to the next level.
In This Article:
• What is Nitric Oxide?
• How Nitric Oxide Works in the Body (+ Why It Matters)
• Benefits of Nitric Oxide
• How to Increase Nitric Oxide Naturally
• Best Supplements to Support Nitric Oxide
• Frequently Asked Questions
• Final Thoughts
What Is Nitric Oxide?
Nitric oxide (NO) is a gas made up of just two atoms: one nitrogen and one oxygen. Sounds simple, right? But what this nitric oxide molecule does in your body is anything but basic.
Your body actually makes nitric oxide naturally. It's a signaling molecule, which means it helps your cells communicate.
One of its biggest jobs is to tell your blood vessels to relax and expand. This is a process called vasodilation. This might sound minor, but it has a big effect on blood flow and oxygen delivery. It also may affect how many reps your muscles can crank out during exercise.
More nitric oxide = More blood flow. More blood flow = More oxygen going to working muscles. More oxygen = Higher work capacity.
Fun Fact: NO is also a free radical. Normally, these are known as bad things, but nitric oxide is a good free radical. Without it, we'd actually not be able to function the way we're supposed to.
We need nitric oxide!
How Nitric Oxide Works in the Body (+ Why It Matters)
The main thing nitric oxide does is open up your blood vessels. That allows more oxygen and nutrients to reach your muscles, brain, and other organs (1).
Think of it like turning a two-lane road into a four-lane highway. The more blood your muscles get, the more they can do. That means more energy, better pumps, and shorter recovery times.
While it's super popular in the fitness world, nitric oxide plays a big role in your heart health and brain function too (2). When it comes to sexual health, nitric oxide is quite important as well.
Without the blood flow increasing ability of nitric oxide, let's just say reproducing may prove to be difficult. So I'd say nitric oxide is pretty darn important!
Benefits of Nitric Oxide
Here are four key ways nitric oxide can help:
1. Heart Health
Nitric oxide can help reduce pressure within the heart. With less resistance to blood flow, the heart won't have to overwork itself. Having optimal NO levels also helps reduce almost all cardiovascular risk factors (4).
2. Supports Healthy Blood Pressure
Nitric oxide helps relax the walls of your blood vessels. This can help lower blood pressure in people with high levels (3). If your blood pressure is normal, it just supports your ability to keep it normal.
Just remember: if you have blood pressure issues, talk to your doctor before trying any supplements.
3. Improves Exercise Performance
Better blood flow means your muscles get more oxygen while you train. That could help you push harder for longer (5). Over time, that could mean better gains and more progress from every workout.
4. Supports Male Performance
Blood flow matters everywhere, even in the bedroom. Nitric oxide supports circulation throughout the body, and that includes our reproductive organs. So nitric oxide can play a big role in supporting male performance (6).
How to Increase Nitric Oxide Naturally
Your body already makes nitric oxide, but you can optimize your levels with a few smart habits:
1. Eat More Nitrate-Rich Foods
Nitrates from food get used to make nitric oxide in the body. Some of the best sources are:
• Spinach
• Arugula
• Beets
• Celery
• Lettuce
• Swiss chard
Basically, if it's leafy and green, it's probably helping your nitric oxide levels. Beets aren't all green, but they've still got plenty of nitrates in them!
2. Exercise Regularly
When you move, your body releases more nitric oxide naturally (7). It's one of the reasons exercise is so good for your heart and brain, too.
3. Get More Antioxidants
Free radicals can break down nitric oxide fast. But antioxidants like vitamin C and polyphenols (found in berries, red fruits, and dark chocolate) help protect your NO levels (8).
4. Use the Right Supplements
Some ingredients can directly support nitric oxide production. The big ones to look for are:
• L-Citrulline / L-Citrulline Malate
• L-Arginine / Arginine Malate
• L-Norvaline
• Agmatine sulfate
These amino acids help your body produce more nitric oxide. That helps to keep your blood vessels open and improve performance.
Best Supplements to Support Nitric Oxide Production
If you're looking to get more out of your workouts and recovery, we have some powerful options to support your nitric oxide levels at 1st Phorm:
AlphaSurge
A stimulant-free vasodilator designed to support better blood flow and muscle pumps. Because it has no caffeine, it's great for late-night workouts or stacking with other products. AlphaSurge is a powder you can mix with other pre-workouts, and it tastes incredible!
Project-1
This is an awesome full-spectrum pre-workout that supports more than just nitric oxide production. Project-1 can also help provide energy, strength, power, endurance, and focus. It does contain caffeine, so it's perfect before high-intensity workouts.
AlphaSurge DRV
This one takes nitric oxide to the next level and focuses on cell volumization, too. It's similar to the other AlphaSurge product, but it's in capsules instead of a powder. If you want crazy pumps and better performance, AlphaSurge DRV has always delivered for me.
Opti-Reds 50
This is a red superfood powder loaded with antioxidants and nitrate-rich fruits and veggies. It can help support healthy blood flow, nitric oxide production, and overall wellness, making it a great nitric oxide pre-workout.
Frequently Asked Questions
Q: What is nitric oxide?
A: Nitric oxide is a compound naturally produced in your body. It helps your blood vessels relax, which allows for better blood flow.
That means more oxygen and nutrients can get where they need to go when they need to get there. During a workout, this is especially important! It also supports heart health, brain function, and even performance in the bedroom.
Q: Is nitric oxide good for working out?
A: Absolutely! Nitric oxide can help boost endurance, improve your pump, and reduce muscle fatigue. It does this by increasing oxygen and nutrient delivery to your muscles. That's why many popular ingredients in pre-workout supplements are designed to boost nitric oxide!
Q: What foods increase nitric oxide naturally?
A: Foods rich in nitrates are great for supporting nitric oxide production. These include spinach, arugula, beets, celery, and lettuce. Eating more of these can help support healthy blood flow and performance.
Q: How long does it take for nitric oxide supplements to work?
A: It depends on the ingredients and your body. Some nitric oxide boosters, especially those with L-Citrulline or Agmatine, can start working in as little as 30–60 minutes. Consistent use tends to offer better long-term benefits.
Q: Which 1st Phorm supplement is best for nitric oxide production?
A: This is a bit of a loaded question because it depends. If you're looking for one to take daily to help you naturally increase nitric oxide production, I'd recommend Opti-Reds 50. If you want one for pre-workout, it depends on whether you want caffeine with it.
If you want caffeine with it, then Project-1 is the clear answer. If you want a stimulant-free option, then AlphaSurge or AlphaSurge DRV are your best options. Personally, I like AlphaSurge DRV the best, but that's just me.
Q: What is the difference between nitric oxide and nitrous oxide?
A: Great question! Nitric oxide (NO) is what your body produces naturally to help with blood flow and cardiovascular health. Nitrous oxide (N2O) is the laughing gas used at the dentist's. They're completely different compounds with different effects on the body.
Final Thoughts
Nitric oxide might be a simple molecule, but its benefits are anything but simple. Whether you want better pumps in the gym or better heart health, nitric oxide can make a huge difference!
You can support your nitric oxide levels through diet and exercise. Eating foods rich in nitrates, like spinach or beets, can help quite a bit. Exercising with any intensity will naturally help improve your levels, too.
Increasing performance beyond that may require some supplementation, but it's worth it! If you are looking for a good pre-workout that enhances your NO production, we've got you covered.
At 1st Phorm, our mission is to help real people like you earn real and long-term results. We know you don't take shortcuts when it comes to your health and fitness goals. That's why we don't take any shortcuts with the products to help you reach them.
So when it comes to pre-workouts, you can't go wrong with any of these:
• Project-1
• AlphaSurge
• AlphaSurge DRV
Check the reviews for yourself. They're awesome products, and many people report just how effective they can be!
For daily help with your nitric oxide production outside of working out, check out Opti-Reds 50. It's great for daily use, and has a boatload of other health benefits too.
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help any way we can!
References:
(1) Pittman RN. Regulation of Tissue Oxygenation. Morgan & Claypool Life Sciences. 2011.
(2) Poeggeler B, et al. Nitric Oxide as a Determinant of Human Longevity and Health Span. Int J Mol Sci. 2023;24(19):14533.
(3) Kiani AK, et al. Dietary supplements for improving nitric-oxide synthesis. J Prev Med Hyg. 2022;63(2 Suppl 3):E239-E245.
(4) Raddino R, et al. Nitric oxide and cardiovascular risk factors. Heart Int. 2007;3(1):18.
(5) Mueller BJ, et al. Nitric oxide in exercise physiology: past and present perspectives. Front Physiol. 2025;15:1504978.
(6) Burnett AL. The role of nitric oxide in erectile dysfunction: implications for medical therapy. J Clin Hypertens. 2006;8(12 Suppl 4):53-62.
(7) Arefirad T, et al. Effect of exercise training on nitric oxide and nitrate/nitrite (NOx) production: A systematic review and meta-analysis. Front Physiol. 2022;13:953912.
(8) Najjar RS, et al. Blueberry Polyphenols Increase Nitric Oxide and Attenuate Angiotensin II-Induced Oxidative Stress and Inflammatory Signaling in Human Aortic Endothelial Cells. Antioxidants. 2022;11(4):616.
