Before reaching for a supplement, it's worth knowing that some of the best-studied nitric oxide boosters are already sitting in the produce aisle.
Nitrate-Rich Vegetables
Leafy greens like spinach, arugula, and kale — along with beets — are the biggest dietary sources of nitrates, which the body converts into nitric oxide. Leafy greens alone account for roughly 80% of average daily nitrate intake in diets that include them regularly.
What the Research on Beets Shows
In one study, a beet juice supplement increased nitric oxide levels by 21% within 45 minutes. Other research links nitrate-rich meals — beet juice or leafy greens — to measurable, same-day drops in both systolic and diastolic blood pressure, a sign of improved vascular relaxation.
Leafy greens and beets are two of the most consistently studied dietary sources of nitric oxide precursors.
Building a Practical Plate
A simple, evidence-aligned approach: a serving of leafy greens most days, beets or beet juice a few times a week, and citrus fruits (also studied for supporting nitric oxide pathways) as a regular part of the diet — alongside the basics of consistent cardio and not smoking, which matter at least as much.
Where a Supplement Realistically Fits
Diet is the foundation, but it isn't the whole picture. Ingredients like Horny Goat Weed (icariin) work on a related but distinct part of the nitric oxide pathway and can be a reasonable addition to a nitrate-rich diet — HorseWood is formulated around exactly that combination.