Nitric Oxide for Runners: Benefits & Side Effects

Key Takeaways

• Nitric oxide is a PERFORMANCE BOOSTER. It expands blood vessels, delivering more oxygen to muscles—helping you run longer and recover faster.

• You can increase NO naturally. Beets, spinach, and garlic are packed with nitrates that fuel endurance and improve circulation.

• Too much NO isn’t always better. Over-supplementing can lead to low blood pressure, digestive discomfort, or reduced effectiveness over time.

• Looking for a clean nitric oxide boost? LiveGood’s Organic Super Reds delivers powerful plant-based NO support to maximize endurance, circulation, and overall performance.

Why Nitric Oxide Is a Game-Changer for Runners

If you’re a runner, you’re always looking for an edge. More endurance. Faster recovery. Better performance. What if we told you there’s a natural way to optimize all three? Enter NITRIC OXIDE (NO)!

This powerful molecule plays a CRUCIAL role in blood flow, oxygen delivery, and muscle efficiency—three things that can make or break your run. Yet, many runners overlook the importance of NO levels. That changes today!

Here are the benefits of nitric oxide for runners:

1. Faster Oxygen Transport

Oxygen is the ultimate fuel for your muscles. The more efficiently it’s delivered, the longer and harder you can run. Studies show that higher NO levels enhance VO2 max (maximum oxygen uptake), meaning you can:

• Run longer without feeling drained.

• Breathe easier—less gasping for air!

A study in the Journal of Applied Physiology found that short-term nitrate supplementation reduced oxygen cost during running and increased time to exhaustion in high-intensity exercise by approximately 15%.

2. Improved Recovery

After a tough run, your muscles need to heal and rebuild. NO speeds up this process by:

• Reducing muscle fatigue—better blood flow means faster nutrient delivery.

• Decreasing soreness—less inflammation = quicker recovery.

• Preventing cramps—oxygenated muscles stay loose and strong.

A study published in the Journal of Physiological Sciences examined NO's influence on muscle regeneration following eccentric muscle contractions in rat skeletal muscle. The findings suggest that NO significantly contributes to muscle repair processes post-exercise.

3. Injury Prevention

Running stresses your body—especially your joints, tendons, and connective tissues. NO helps keep them healthy and resilient by:

• Enhancing collagen synthesis—stronger joints, fewer injuries.

• Boosting tissue repair—helps heal microtears from intense training.

• Promoting flexibility—increased blood flow keeps muscles and tendons elastic.

A study on ischemia–reperfusion injury found that L-arginine supplementation significantly increased nitric oxide (NO) levels, which correlated with greater muscle survival and reduced tissue damage during reperfusion. 

This is especially relevant for athletes, as intense exercise can lead to temporary ischemia in muscles, followed by a reperfusion phase that may cause oxidative stress and inflammation.

Potential Side Effects of Nitric Oxide

1. Low Blood Pressure Risks

Since NO widens blood vessels, it can lower blood pressure and heart health significantly. While this is great for circulation, too much NO can lead to dizziness, lightheadedness, or even fainting. 

Runners with naturally low blood pressure need to be extra careful when using NO supplements. 

A meta-analysis of randomized controlled trials found that dietary nitrate supplementation for more than a week significantly reduced systolic blood pressure by an average of 4.1 mmHg and diastolic blood pressure by 2.0 mmHg in clinical settings.

2. Digestive Discomfort

Some NO-boosting foods and supplements don’t always sit well with your stomach. Beetroot juice, a popular NO booster, can cause bloating and stomach cramps, especially in high doses. 

Additionally, L-arginine supplements—another common NO source—may lead to diarrhea or nausea. If you’re new to NO supplements, start small and see how your body reacts before going all in.

3. Nitric Oxide Tolerance

Your body is smart—it adapts quickly. Over time, if you rely too much on NO supplements, their effectiveness may start to fade. This is why many experts recommend cycling off NO boosters (taking periodic breaks) to prevent tolerance buildup. 

Mixing up your sources—alternating between natural foods and supplements—can also help maintain the benefits without losing effectiveness.

4. Long-Term Health Concerns

While NO has plenty of benefits, its long-term effects aren’t fully understood. Some research suggests that excessive NO levels over time could contribute to oxidative stress, which might harm cells rather than help them. 

The key takeaway? Balance is everything. Instead of overloading on supplements, focus on a well-rounded diet and lifestyle that naturally supports NO production.

How to Optimize Nitric Oxide Naturally

Want to boost your nitric oxide (NO) levels without relying solely on supplements? Good news—you can! Simple lifestyle tweaks can naturally enhance NO production, helping you run stronger, last longer, and recover faster. Here’s how:

Eat Nitrate-Rich Foods

What you eat directly impacts NO production. Adding nitrate-rich foods and drinks to your diet is one of the best ways to support natural, sustained NO levels. Some of the best options include:

• Beets (beet juice, beet powder) – One of the most powerful NO boosters out there!

• Leafy greens (spinach, arugula, kale) – Packed with natural nitrates for a steady NO supply.

• Garlic – Not just for flavor! It enhances NO production and improves blood flow.

• Watermelon – Contains L-citrulline, a key precursor to NO.

Exercise More

Yep—working out actually increases NO levels!

• High-intensity training naturally stimulates NO production, improving circulation.

• Strength training also supports NO by increasing muscle demand for oxygen and nutrients.

The more you move, the more your body adapts by producing NO!

Stay Hydrated

Dehydration = lower NO production.

Your body needs water to efficiently transport oxygen and nutrients through the bloodstream. Drink enough water daily to keep your NO levels (and performance) optimized!

Use Supplements Wisely

While natural sources should be your foundation, supplements can help fill the gaps. 

Here’s what works best:

• Beetroot, berries & red veggies powder – Rich in nitrates and antioxidants for sustained NO production.

• L-arginine & L-citrulline – Supports NO production but should be used in moderation.

• NO boosters – Best when cycled (e.g., 6-8 weeks on, 2-3 weeks off) to maintain effectiveness.

Why LiveGood Organic Super Reds is the Ultimate NO Booster!

If you’re serious about boosting nitric oxide for better endurance, improved circulation, and faster recovery, LiveGood Organic Super Reds is your go-to solution! 

This power-packed superfood blend is loaded with the highest quality fruit and vegetable extracts designed to naturally increase NO production and enhance athletic performance.

• Rich in Nitrate-Dense Ingredients – Includes organic beetroot, spinach, and aronia berry, all known for their ability to boost NO levels and enhance endurance.

• Supports Cardiovascular & Endurance Health – Improved blood flow means better oxygen delivery to muscles and reduced fatigue.

• Enhances Recovery & Performance – Helps your body bounce back faster after intense workouts.

• Vegan, Organic & Clean Formula – No artificial junk—just pure, natural goodness to fuel your runs!

Just mix one scoop with water or your favorite smoothie and take it at least once per day. It’s perfect as a pre-workout boost or an afternoon pick-me-up.

Get your LiveGood Organic Super Reds today and take your running performance to the next level!

Frequently Asked Questions (FAQ)

Can nitric oxide improve sprinting performance, or is it just for endurance?

Both! While NO is often linked to endurance benefits, it also supports sprinting by enhancing explosive power and muscle efficiency. Better blood flow means your muscles get the oxygen they need to fire faster and stronger.

How long does it take for nitric oxide levels to increase?

Your body produces NO almost immediately after consuming nitrate-rich foods. Studies show that beet juice can boost NO levels within 2-3 hours! This is why many athletes drink it as a pre-run boost.

Does nitric oxide help with muscle cramps?

Yes! Since NO improves circulation and oxygen delivery, it can help reduce the risk of muscle cramps by ensuring your muscles stay well-oxygenated and hydrated during intense workouts.

Can I get enough nitric oxide from diet alone, or do I need a supplement?

It depends on your diet! While whole foods like beets, spinach, and garlic are excellent NO boosters, many runners struggle to get enough through food alone—especially during heavy training. That’s where a high-quality NO supplement can be a game-changer.

What’s the easiest way to add more nitric oxide to my routine?

One of the simplest and most effective ways is by using a powerful NO-boosting supplement like LiveGood Organic Super Reds. Packed with organic beetroot, spinach, and aronia berry, it delivers a clean, plant-based nitric oxide boost for peak performance and endurance!