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Read any article on performance-enhancing supplements and chances are you’ll find nitric oxide among the products mentioned. Nitric oxide, also known as “NO2,” has garnered significant attention for its purported ability to reduce fatigue during workouts, improve energy levels, promote larger, longer lasting pumps, and improve recovery rates. But is this supp also it’s cracked up to be?

The science behind nitric oxide is simple. When you train with any degree of intensity, your muscles become oxygen-deprived. This results in the buildup of lactic acid, which produces that burning sensation and causes you to become fatigued. Oftentimes people encounter this problem during higher-rep training sessions in particular. By forcing oxygen to the muscles, nitric oxide can help reduce lactic acid accumulation and keep you going longer, stronger. It also increases blood flow to the muscles, causing more pronounced and intense muscle pumps.

All of this sounds pretty great, right? Unfortunately, the benefits of nitric oxide are seriously over exaggerated. More often than not, those who actually see improved results from taking nitric oxide are those already training and dieting according to a very strict regimen. And the difference with or without nitric oxide is marginal - so much so that it’s hardly worth the pretty penny they shell out for this supplement. (Typically, a “good” nitric oxide supplement by a reputable company will run you in the $50-$60 range.)

The upshot: Strongly reconsider plunking your money down for nitric oxide. There’s nothing you can get from taking this supplement that a little hard work and proper nutrition won’t do for you.

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