Fitness, Nutrition, Health and Sports Blog In the HSNstore Blog you will find tips about Fitness, sport in general, nutrition, and health – HSNstore.com 
- Supplements that promote nitric oxide (NO) production include precursors such as L-arginine, L-citrulline, and nitrates, which are involved in vasodilation and blood flow.
- L-citrulline is one of the most effective ways to increase arginine levels in the blood, indirectly contributing to nitric oxide production.
- The combination of L-citrulline and L-arginine can improve arginine availability, which is associated with better performance in high-intensity exercise.
- Dietary nitrates (such as those from beetroot) also contribute to nitric oxide production through an alternative independent pathway.
If you’re looking to improve your performance and experience better sensations during training, you’ve probably heard about the famous “muscle pump”.
In this article, we clearly explain, based on evidence, how nitric oxide works, which supplements can help you, and how to use them properly to get more out of your workouts.
| L-CITRULLINE (The gold standard) | NITRATES (Endless endurance) | L-ARGININE (Health and recovery) | |
|---|---|---|---|
| Dose: | 5 g | 600 mg | 2 g |
| Recommended use: | 60 minutes before hitting the gym hard. | 2–3 hours before training. Ideal for long cardio sessions or high-intensity workouts. | Before bed to support overnight recovery. |
| Tip: | Don’t split the dose—take it all at once for maximum vasodilation. | Don’t use mouthwash after taking them! The bacteria on your tongue are what activate the process. | Add 1 g of ornithine for a synergistic effect. |
Why are nitric oxide supplements so popular?
Nitric oxide (NO) is a key molecule in the body that promotes vasodilation, meaning it helps blood vessels relax and allows greater blood flow.
This translates into:
- Greater delivery of oxygen and nutrients to the muscle.
- Improved performance during intense efforts.
- Muscle pump sensation (pump).
Main supplements to increase nitric oxide
L-Arginine and L-Citrulline
L-arginine and L-citrulline are two of the main supplements used to promote nitric oxide production. Arginine acts as a direct precursor, participating in the process that leads to this key vasodilating molecule.
Meanwhile, citrulline complements this effect, as it is converted into arginine in the body and helps maintain more sustained blood levels.
? Thanks to this complementary action, both compounds can work together to optimize nitric oxide production.
Nitrates (beetroot extract)
Nitrates follow a different pathway:
- They are converted into nitrites and then into nitric oxide.
- This process partly depends on bacteria present in the mouth.
Is it better to combine citrulline and arginine?
Yes, evidence suggests that combining them may be more effective than taking them separately.
? Practical tip: Taking them before training is usually sufficient for most people.
Nitrates vs citrulline and arginine: which one to choose?
They are not mutually exclusive, as they act through different pathways.
- Nitrates: more focused on endurance.
- L-citrulline / L-arginine: more commonly used in strength and high-intensity training.
? Combining both strategies can be interesting in advanced programs.
Important tips when using nitrates
- Avoid antibacterial mouthwash (it may reduce their effect).
- Take them 2–3 hours before training.
Conclusion: how to choose the best nitric oxide supplement
If your goal is to improve sensations and performance:
- Standard option: L-citrulline.
- Advanced option: L-citrulline + arginine.
- For endurance: Nitrates.
? The key is not taking more, but choosing wisely based on your type of training.
Purchase links for the products:
References
- Bondonno, C. P., Liu, A. H., Croft, K. D., Ward, N. C., Puddey, I. B., Woodman, R. J., & Hodgson, J. M. (2015). Short-term effects of a high nitrate diet on nitrate metabolism in healthy individuals. Nutrients, 7(3), 1906–1915.
- Bonilla Ocampo, D., Petro, J., Vargas, S., & Pérez-Idárraga, A. (2018). Dietary Nitrate from Beetroot Juice for Hypertension: A Systematic Review. Biomolecules, 8, 134.
- Morita, M., Hayashi, T., Ochiai, M., Maeda, M., Yamaguchi, T., Ina, K., & Kuzuya, M. (2014). Oral supplementation with a combination of L-citrulline and L-arginine rapidly increases plasma L-arginine concentration and enhances NO bioavailability. Biochemical and Biophysical Research Communications, 454(1), 53–57.
- Pons, A., Bescós, R., Sureda, A., & Tur, J. A. (2017). Metabolic Precursors of L-Arginine Supplementation in Sports: A Focus on L-Citrulline and L-Ornithine.
- Suzuki, I., Sakuraba, K., Horiike, T., Kishi, T., Yabe, J., Suzuki, T., … Suzuki, Y. (2019). A combination of oral L-citrulline and L-arginine improved 10-min full-power cycling test performance in male collegiate soccer players: a randomized crossover trial. European Journal of Applied Physiology, 119(5), 1075–1084.
- Suzuki, T., Morita, M., Hayashi, T., & Kamimura, A. (2017). The effects on plasma L-arginine levels of combined oral L-citrulline and L-arginine supplementation in healthy males. Bioscience, Biotechnology, and Biochemistry, 81(2), 372–375.
Related Posts
- If you want to learn about the relationship between Arginine, Nitric Oxide and Hypertrophy, click here.
- Everything you need to know about Nitrate Supplementation this link.
- Citrulline Properties and Benefits
