5 Ways to Increase Nitric Oxide Naturally
(1)Department of Human Movement and Exercise Science, The University of tone; the vasodilator, nitric oxide (NO), has additional antiatherogenic properties, . Nitric oxide (NO) is a very important molecule in human physiology. Dietary NO precursors have been employed in a wide variety of exercise modalities . it has proven difficult to link the improved exercise performance with L-citrulline to an. The relationship between exercise training and nitric oxide-related parameters was examined in a cross-sectional study and an intervention.
It also produces brain chemicals that help nerve cells communicate This antioxidant protects cells from the damaging effects of free radicals, which are thought to contribute to aging and disease. It also plays an important role in keeping the immune system strong 17 This category of antioxidants is associated with several health benefits, including a reduced risk of cancer and cardiovascular disease Several studies have found that ingesting nitric oxide precursors, such as nitrate or citrulline, with antioxidants maintains greater levels of nitric oxide in your body by helping reduce its breakdown 202122 Vegetables that are high in nitrate are also inherently high in antioxidants, which is likely why vegetables are so effective at increasing and maintaining optimal levels of nitric oxide 3.
Summary Antioxidants help decrease the breakdown and extend the life of nitric oxide in your body. Two of the most commonly used ingredients are L-arginine and L-citrulline. L-Arginine L-arginine is a conditionally essential amino acid, meaning it only has to be consumed in the diet under certain conditions, while healthy adults can make all they need It directly produces nitric oxide through a process called the L-arginine-NO pathway.
5 Ways Nitric Oxide Supplements Boost Your Health and Performance
Several studies support the use of L-arginine for increasing blood flow, but only in certain populations. In those with high blood pressure, including pregnant women, L-arginine is effective at lowering blood pressure 252627 However, evidence on the ability of L-arginine to improve blood flow or exercise performance in healthy individuals remains mixed 293031 L-arginine is generally recognized as safe when taking 20 grams per day, but it may cause digestive symptoms at dosages as low as 10 grams 33 L-Citrulline L-citrulline is a dispensable amino acid, meaning your body can make all it needs.
When L-arginine is converted to nitric oxide, L-citrulline is produced as a byproduct. In fact, L-citrulline increases levels of L-arginine in your body more than supplementing with L-arginine itself does.
This is because a large percentage of L-arginine is broken down before reaching your bloodstream Studies have found L-citrulline to increase blood flow, improve exercise performance and lower blood pressure 363738 L-citrulline is considered relatively safe, and there is a low risk of side effects, even with high doses Summary The amino acids L-arginine and L-citrulline are used to produce nitric oxide in your body.
They are available as supplements and have beneficial effects on vascular health and blood flow. Mouthwash destroys bacteria in your mouth that can contribute to the growth of cavities and other dental diseases. Unfortunately, mouthwash kills all types of bacteria, including the beneficial ones that help produce nitric oxide. Special bacteria in the mouth convert nitrate to nitric oxide. In fact, humans cannot produce nitric oxide from nitrate without these bacteria Research has shown that mouthwash kills the oral bacteria needed to produce nitric oxide for up to 12 hours 42 This leads to a decrease in nitric oxide production and, in some instances, an increase in blood pressure 44 The detrimental effects of mouthwash on nitric oxide production may even contribute to the development of diabetes, which is characterized by malfunctions in insulin production or action.
Without nitric oxide, insulin cannot work properly. Summary Mouthwash kills many types of bacteria in the mouth, including the ones that help produce nitric oxide.
Exercise and the nitric oxide vasodilator system.
Get Your Blood Flowing With Exercise Exercise really does get your blood pumping, largely because it improves endothelial function. Nitrate Nitrate is a compound found in beetroot and dark leafy greens like spinach and arugula. When you consume nitrate, your body converts it to nitric oxide, which in turn causes blood vessels to relax and dilate, lowering blood pressure. Many studies have shown nitrate may help lower blood pressure by increasing the production of nitric oxide 171819 One review analyzed the effects of taking nitrate supplements on blood pressure in adults Of the 13 studies analyzed, six found significant reductions in systolic blood pressure and diastolic blood pressure when participants took nitrate supplements Flavonoids Like nitrates, flavonoid extracts have been shown to improve blood pressure 2425 Flavonoids have powerful antioxidant effects and are found in almost all fruits and vegetables Scientists believe flavonoids not only increase production of nitric oxide but also decrease its breakdown, promoting higher levels overall.
However, nitrates have more research supporting their blood-pressure-lowering effects than flavonoids do. Summary Vegetables and fruits contain several compounds, such as nitrate and flavonoids, that may help keep blood pressure under control by increasing nitric oxide levels.
Nitric oxide is involved in many cell processes, including the widening of the blood vessels, or vasodilation. Wider blood vessels help increase the delivery of nutrients and oxygen to working muscles during exercise, thus enhancing exercise performance. This has made nitric oxide supplements popular among athletes and recreational gym-goers.
These supplements often contain several ingredients that are said to increase nitric oxide, such as nitrate or the amino acids L-arginine and L-citrulline. In many analyses, nitrate has been shown to improve exercise performance in cyclists, runners, swimmers and even kayakers 2829 On the other hand, L-arginine has not proven to be effective for improving exercise performance in many studies 3132 This is likely because most of the L-arginine that is ingested is metabolized or broken down before it gets a chance to reach the bloodstream, whereas L-citrulline is not For this reason, L-citrulline is more effective than L-arginine at increasing nitric oxide and therefore exercise performance Summary Supplements intended to increase nitric oxide are commonly promoted as performance enhancers.
While the performance-enhancing benefits of L-arginine are minimal, nitrate and L-citrulline may be worthwhile.
May Help Manage Type 2 Diabetes Nitric oxide production is impaired in people with type 2 diabetes This leads to poor blood vessel health, which can lead to conditions like high blood pressure, kidney disease and heart disease over time. Therefore, supplements that increase nitric oxide may have important implications for diabetes treatment and disease prevention. One study found that when people with type 2 diabetes took L-arginine, their nitric oxide production increased This increase in nitric oxide also led to increased insulin sensitivityallowing for better blood sugar control.
Another study in people looked at the effects of L-arginine on preventing or delaying the progression of type 2 diabetes While L-arginine did not prevent people from developing diabetes, it did increase insulin sensitivity and improve blood sugar control.
But until more research is available, it is premature to recommend taking L-arginine supplements to treat diabetes. Summary People with diabetes have impaired nitric oxide production, which can lead to harmful health effects. L-arginine has been shown to improve blood sugar control in people with diabetes, but more research is needed before it can be recommended.
Nitric oxide supplements are generally safe when taken in appropriate amounts 3940 However, there are some side effects to be aware of. L-arginine taken in doses above 10 grams can cause stomach discomfort and diarrhea Beetroot juice supplements can also turn your urine and stool a dark red color.
This is a common but harmless side effect Before taking any supplements to increase nitric oxide, consult your doctor or dietitian. Summary Nitric oxide supplements are generally considered safe. However, there are some side effects to be aware of, including potential stomach discomfort and diarrhea, as well as dark red stool and urine.