Does Nitric Oxide Help Running

As a runner, I’m always looking for ways to improve my performance and endurance. One topic that often comes up in discussions among fellow runners is the potential benefits of nitric oxide for running. Nitric oxide is a molecule naturally produced by the body and is known to play a crucial role in various physiological functions, including the regulation of blood flow, oxygen delivery, and muscle contraction. So, the question arises: Does nitric oxide really help with running?

The Role of Nitric Oxide in Running

Nitric oxide is a vasodilator, meaning it helps to relax and widen blood vessels, which in turn improves blood flow and oxygen delivery to working muscles. This is particularly important for runners as it can enhance endurance and overall performance. Additionally, nitric oxide has been shown to facilitate glucose uptake by muscles, aiding in energy production during prolonged exercise. These physiological effects suggest that nitric oxide could potentially benefit runners by improving their ability to sustain intense efforts over extended periods.

Sources of Nitric Oxide

So, how can runners boost their nitric oxide levels? One way is through dietary sources such as nitrates found in green leafy vegetables like spinach, arugula, and beetroot. These nitrates can be converted into nitric oxide in the body. Another popular method is the use of nitric oxide supplements, which often contain ingredients like L-arginine and L-citrulline, which are precursors to nitric oxide production in the body.

The Controversy Surrounding Nitric Oxide Supplements

While some runners swear by nitric oxide supplements and report improved performance, the scientific evidence regarding their effectiveness is mixed. Some studies have shown positive effects on endurance and exercise efficiency, while others have found no significant benefits. It’s also important to note that the long-term safety of nitric oxide supplements has not been extensively studied, so caution is advised when considering their use.

My Experience

Personally, I have experimented with nitric oxide supplements during my training for endurance events. While I did notice a perceived improvement in my ability to sustain intense efforts, it’s difficult to attribute this solely to the supplements. Factors such as training consistency, overall nutrition, and rest also play significant roles in performance. I found that incorporating nitric oxide-rich foods into my diet, such as beetroot juice, had a noticeable impact on my energy levels during long runs.


In conclusion, while the role of nitric oxide in running is intriguing and promising, more research is needed to fully understand its impact on performance. As with any supplement or dietary intervention, individual responses may vary, and it’s essential to approach their use with caution. Incorporating nitric oxide-rich foods into your diet could be a safer and potentially beneficial way to support your running endeavors. Ultimately, the key to success in running lies in a holistic approach that encompasses training, nutrition, recovery, and overall well-being.