How to Increase Nitric Oxide: 12 Ways to Boost NO2 Levels

This guide will go over the 12 best ways that you can boost your nitric oxide production. We'll also cover the sexual and general health benefits of nitric oxide.

The Promescent Team
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by The Promescent Team Last updated 01/02/2024
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how to boost nitric oxide levels

Nitric oxide (NO) is an important molecule produced within your body to aid in circulation and other vital functions.

When nitric oxide production is impaired, it may lead to circulatory problems like erectile dysfunction (ED), and other sexual side effects for both men and women.

Quick FAQs

Some natural ways to increase nitric oxide include exercising, eating vegetables, and limiting the use of mouthwash.

Leafy vegetables are the best source of nitric oxide. Some that are high in NO2 include spinach, broccoli, and carrots.

Foods that can reduce nitric oxide in the body include foods high in sugar, salt, and unhealthy fats.

However, you can raise nitric oxide levels within your body naturally through lifestyle changes, supplements, and other proven tips. This guide will go over the 12 best ways to boost nitric oxide production while covering all of its sexual and general health benefits.

How to Increase Nitric Oxide Naturally

Nitric oxide (NO) is a vital molecule produced within the body, and one of its main functions is aiding with vasodilation, or the relaxation of inner blood vessels. Adequate levels of nitric oxide help to promote healthy circulation along with:

  • Improved heart health
  • Lowered blood pressure
  • Reduced risk of type II diabetes
  • A stronger immune system
  • Increased energy levels

Those with lower levels of nitric oxide may be more susceptible to conditions like heart disease, diabetes, and erectile dysfunction (ED) due to a weaker circulatory system.

Aside from ED, nitric oxide also plays other important roles in both male and female sexuality, including:

  • Enhanced arousal
  • Increased physical stimulation
  • Stronger orgasms

While you can’t consume nitric oxide directly, you can help your body produce more of it to ensure it stays at an optimal level.

Now, let’s look at the 12 best ways to naturally increase nitric oxide in the body today!

1. Eat Vegetables

Leafy greens and other vegetables contain high amounts of nitrates, which are converted into nitric oxide when digested. Studies have found that nearly 85% of all dietary nitrates are from leafy greens, making them a crucial part of any nitric oxide boosting diet.

Some high-nitrate leafy greens include:

  • Celery
  • Arugula
  • Spinach
  • Lettuce
  • Chervil
  • Cress

Beetroot is also another vegetable loaded with nitrates to consider including into your diet plan.

2. Take Nitric Oxide Supplements

Nitric oxide supplements are a great way to help boost your nitric oxide production, although they don't contain the molecule itself.

Since nitric oxide is a molecule within the cells, these supplements are often referred to as “nitric oxide boosters.” They contain ingredients that can help your body produce more nitric oxide on its own. 

Over time, this can help to increase the nitric oxide levels in your blood, and help you gain more of its circulatory benefits.

Two of the most common ingredients that can safely and effectively boost nitric oxide production are L-arginine and L-citrulline.

  • L-arginine is an amino acid that produces nitric oxide directly, and it may also reduce hypertension and improve circulation for certain people.
  • L-citrulline is an amino acid that actually increases L-arginine levels directly in your body. When L-citrulline is supplemented, it helps your body create more L-arginine, which then raises nitric oxide production.

While both of these amino acids are found and produced within your body, supplementing with them can help to safely increase nitric oxide production and improve circulation.

Supplements like VitaFLUX Nitric Oxide Booster contain both L-arginine and L-citrulline to help increase nitric oxide production which may promote stronger and longer-lasting erections.

While researchers have found both ingredients to be safe for most people, always check with your doctor before trying any new supplement.

3. Increase Your Antioxidants

Antioxidants can help to quickly raise nitric oxide levels throughout your body. Some antioxidant-rich foods to include in your diet are:

  • Fruits
  • Vegetables
  • Seeds
  • Grains
  • Nuts

Additionally, some common antioxidant-boosting supplements include:

  • Vitamin C
  • Vitamin E

4. Exercise

Regular exercise is great for your overall health, and it can also promote nitric oxide production over time.

Research has found that regular exercise can strengthen and improve endothelial functioning, which refers to the layers of cells that produce nitric oxide within the blood vessels.

Along with protecting against erectile dysfunction, improving your endothelial functioning can also help to reduce the risk of heart disease, type II diabetes, and many other ailments.

Many beneficial exercises can be done at home and without going to the gym. Some simple ways to get started include:

  • Walking outside
  • Light jogging
  • Yoga
  • Bodyweight exercises, such as pushups and pull-ups
  • Kettlebell swings

Try to get around 30 minutes of exercise daily for the best benefits. Remember to always talk with your doctor before trying any new exercise routine.

5. Don’t Use Mouthwash

While mouthwash may help to improve your breath and protect against cavities, it may also lead to less nitric oxide production throughout your body.

A study found that antibacterial mouthwashes may harm beneficial bacterias in the mouth, which are needed to produce nitric oxide. In some cases, this effect may last for 12 hours after a single use of mouthwash.

While it may be important to use mouthwash for certain situations, reducing your usage may help to increase nitric oxide levels over time. However, make sure to speak with your dentist before discontinuing usage, especially if a mouthwash was recommended to you for a specific reason.

6. Get Sunlight

Research has found that UV-A rays from sun exposure may increase nitric oxide production and lower blood pressure among other benefits.

In the study, it was found that nitric oxide production was highly increased roughly 8-10 hours after exposure to UV-A rays. 

However, researchers also noted the potential downside of UV-B rays, which are known to disrupt DNA and potentially lead to skin cancers over time.

While getting natural sunlight can be very healthy, it’s always important to wear sunscreen to minimize harmful rays, and to stay hydrated at all times when outdoors.

Other tips for minimizing any negative effects of sun exposure include:

  • Limiting your time outdoors
  • Wearing a hat to protect your scalp
  • Wearing sunglasses
  • Reapplying sunscreen when necessary

7. Reduce Stress

Stress, anxiety, and depression can cause serious physical ailments alongside the more commonly known mental effects.

In fact, studies have found that chronic stress can significantly lower nitric oxide production and negatively affect the circulatory system. Over time, this may play a role in erectile dysfunction in men, among other problems such as lowered libido.

While therapy is recommended for those dealing with chronic stress or other mental ailments, some ways that you can help to reduce stress include:

  • Getting enough sleep each night (around eight hours)
  • Exercising daily
  • Spending time outdoors and in nature
  • Engaging in hobbies
  • Practicing mindfulness

By reducing your overall stress, you can help your body and mind to work at optimal levels and get more nitric oxide in your system over time.

8. Decrease Salt Intake

Studies have found that a high salt intake can dramatically reduce nitric oxide production and potentially harm endothelial cells within the circulatory system.

Oftentimes, people get too much salt from snacks or fast food, which are often loaded with salt among other preservatives. To help cut back on salt, you can try:

  • Eating more fruits and vegetables instead of chips or fries
  • Limiting frozen foods, which often contain high amounts of salt
  • Cooking meals at home instead of dining out
  • Choosing fresh meats over cured or preserved meats

Additionally, instead of adding more salt to your dish, you can also try alternative seasonings like:

  • Citrus
  • Garlic
  • Cayenne pepper
  • Black pepper

9. Quit Smoking

Smoking cigarettes temporarily increases nitric oxide levels in the lungs and brain. But researchers suspect that this artificial increase will cause the body to produce less nitric oxide as a result.

Long-term smokers were found to have much lower levels of nitric oxide in their blood than non-smokers, despite the temporary increase in NO from the cigarettes themselves.

Along with reduced nitric oxide production, cigarettes may also increase the risk of:

  • Erectile dysfunction
  • Type II diabetes
  • Circulatory problems
  • Heart disease
  • Hypertension

Quitting smoking is one of the best things you can do for your sexual health and overall wellbeing. While it may be challenging, it’s worth talking to your doctor for ways to help with cravings such as:

  • Temporary replacement products
  • Therapy
  • Acupuncture
  • Exercise

10. Drink Less Alcohol

Long-term and excessive alcohol consumption can lead to lowered nitric oxide production among many other harmful side effects.

Studies have shown that consistent alcohol intake often leads to lower nitric oxide levels. This is one of many reasons why alcohol has been shown to increase the risk of sexual dysfunction in both men and women.

While erectile dysfunction is a common symptom of excessive alcohol consumption in men, other side effects of alcohol abuse include:

  • Lowered libido
  • Hypertension
  • Depression
  • Anxiety
  • Insomnia
  • Type II diabetes

To aid your circulatory system, increase nitric oxide production, and help promote a healthier sex life, it’s important to either quit alcohol or reduce your alcohol consumption overall.

If you’ve been using alcohol heavily or for long periods of time, make sure to speak with your doctor before discontinuing use. Alcohol withdrawal can be dangerous and potentially fatal for long-term users. It’s important to always get professional help to minimize withdrawal symptoms and help prevent relapse.

11. Reduce Saturated Fats

Eating a diet high in saturated fats may lead to reduced nitric oxide production, according to researchers.

To help, you can reduce foods that are high in saturated fats, such as:

  • Sausage
  • Bacon
  • Cured meats like salami and pastrami
  • Butter
  • Cheese

12. Cut Down on Sugar

Excessive sugar may cause a number of problems, such as an increased risk of type II diabetes, obesity, and other ailments that can affect your quality of life and sexual health.

Researchers have also found that excessive sugar may limit nitric oxide concentrations in your blood, which can lead to circulatory problems among other issues.

While sugar is highly prevalent in many foods, you can reduce your intake by forming healthy lifestyle changes such as:

  • Replacing soda with water or unsweetened coffee and tea
  • Avoiding fast food, which is often full of added sugars
  • Minimizing desserts and sweets
  • Enjoying fruit and leafy greens in place of processed snacks
  • Having dark chocolate over milk chocolate


By naturally increasing nitric oxide production, you can help to prevent erectile dysfunction and other sexual ailments. Plus, you may also reduce the risk of diabetes, heart disease, and hypertension among other circulatory issues.

Both men and women can benefit by boosting their nitric oxide levels. All of these tips have been scientifically proven to be both safe and effective for most people.

However, always talk with your doctor before making any lifestyle changes to ensure you have the best health possible.

The Promescent Team

The Promescent Team

Our team has over a decade of experience in the sexual wellness field and are experts in sexual dysfunctions, like premature ejaculation. We help couples and individuals better understand treatment options available for different types of sexual needs and educate the public on all things related to intimacy. All of our authored content is medically reviewed for accuracy and reliability.


Absorption Pharmaceuticals LLC (Promescent) has strict informational citing guidelines and relies on peer-reviewed studies, academic or research institutions, medical associations, and medical experts. We attempt to use primary sources and refrain from using tertiary references and only citing trustworthy sources. Each article is reviewed, written, and updated by Medical Professionals or authoritative Experts in a specific, related field of practice. You can find out more about how we ensure our content is accurate and current by reading our editorial policy.

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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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