We’re diving deep into something critical for our health today nitric oxide. You might not have heard much about it, but trust me, it’s essential. So, what is nitric oxide?
What is Nitric Oxide?
Nitric oxide is a molecule our bodies produce. It helps our blood vessels relax and widen, which improves blood flow and lowers blood pressure. It’s made from the amino acid arginine, mainly inside the cells lining our blood vessels.
Benefits of Optimal Nitric Oxide Levels
- Enhances circulation
- Increases oxygen and nutrients to tissues
- Lowers inflammation
- Improves exercise performance
However poor diet, lack of activity, and smoking can reduce nitric oxide production. The good news? You can boost your levels naturally with a few lifestyle changes.
Before we go further, always consult your healthcare provider before making any significant changes to your diet or lifestyle.
Factors Affecting Nitric Oxide Production
Poor Diet
A diet lacking in essential nutrients won't help your nitric oxide levels.
Lack of Activity
Not moving enough can lead to lower nitric oxide production.
Smoking Cigarettes
Toxins in cigarette smoke can severely impact nitric oxide production and activity.
Now, let’s dive into ten natural ways to supercharge your nitric oxide levels.
10 Ways to Increase Nitric Oxide Levels
1. Eat Nitrate-Rich Vegetables
Eating nitrate-rich vegetables is one of the most effective ways to boost nitric oxide levels. Beets are a standout, particularly beetroot juice and beet powder supplements. A study found athletes who drank beetroot juice for six days increased their nitric oxide levels by up to 25%.
Other Nitrate-Rich Vegetables:
- Arugula
- Rhubarb
- Spinach
- Swiss chard
- Butterleaf lettuce
- Spring greens
- Basil
- Celery
- Chervil
- Lamb's lettuce
- Oak leaf lettuce
- Red cabbage
Recommended Intake: Aim for at least 2-3 servings of these vegetables per day. Roasting vegetables can increase their nitrate content further. But, if you have thyroid or kidney conditions, avoid excessive amounts of nitrates.
2. Increase L-Citrulline Intake
L-citrulline is an amino acid that converts into L-arginine and then nitric oxide. Studies indicate it's even more effective than L-arginine supplements alone.
Food Sources:
- Watermelon (particularly the rind)
- Pumpkin seeds
- Soybeans
- Garlic
- Onions
- Legumes
- Maitake mushrooms
- Tuna
- Salmon
- Shrimp
Side Note: Citrulline malate supplements are also available. A 2015 review found citrulline malate at 6-8 grams per day increased nitric oxide production by over 40% while reducing muscle soreness.
3. Increase Antioxidant Intake
Antioxidants help recycle and prolong the activity of nitric oxide. Polyphenol antioxidants support nitric oxide, found in:
- Berries
- Pomegranates
- Grapes
- Nuts
- Seeds
- Spices
- Herbs
- Cocoa
- Tea
Recommended Intake: Strive for 5-9 servings of fruits and vegetables daily, along with herbs, spices, tea, and dark chocolate. Certain supplements like pine bark and grape seed extract may also help. Just don’t overdo it with mega-doses.
4. Exercise Regularly
Regular aerobic and resistance exercise stimulates higher nitric oxide production. Studies show aerobic exercise can increase nitric oxide levels for up to two weeks post-workout.
Recommended Exercise:
- 30-60 minutes of moderate cardio 4-5 days per week
- 2-3 days of strength training
Activities include brisk walking, jogging, cycling, swimming, HIIT workouts, and lifting weights or doing bodyweight exercises.
5. Try Nitric Oxide Boosting Supplements
Certain supplements like L-citrulline, L-arginine, and pine bark extract can boost nitric oxide.
Start with Lower Doses:
- 500 mg L-citrulline
- 200 mg pine bark extract daily
Gradually increase the dosage. Make sure to buy from reputable brands tested for purity.
6. Increase Vitamin D
Vitamin D plays a significant role in endothelial function and nitric oxide activity. Sun exposure helps our skin synthesize vitamin D, but many still need supplements.
Recommended Dosage:
- 2,000-5,000 IU daily
Food sources include cod liver oil, fortified dairy products, and fatty fish. Be cautious with supplementation to avoid toxicity.
7. Manage Stress Levels
Stress affects nitric oxide. Practices like meditation, yoga, deep breathing, biofeedback, music therapy, and hobbies can help. Ensure you get 7-9 hours of quality sleep each night. Seeking counseling or support groups can also be beneficial.
8. Quit Smoking
Cigarette smoke damages blood vessels and severely impairs nitric oxide production.
Steps to Quit:
- Nicotine replacement options such as gum and patches
- Medications to ease withdrawals
- Support groups and counseling
Avoid second-hand smoke too. Within 1-2 years of quitting, nitric oxide function can return to normal.
9. Lose Weight
Excess body fat, especially around the belly, reduces nitric oxide bioavailability.
Weight Loss Tips:
- Aim for a 5-10% reduction in body weight
- Create a calorie deficit of 500-750 calories per day
Focus on a balanced diet and increased physical activity. Losing weight slowly, no more than 1-2 pounds per week, leads to better long-term results.
10. Limit Added Sugar Intake
High added sugar intake negatively affects nitric oxide production.
Cut Down on:
- Sweets
- Sugary beverages
- Refined carbohydrates
Choose whole foods like fruits and dairy for sweetness instead. Stay hydrated with water, herbal tea, and coffee.
Conclusion
There you have the 10 natural ways to boost your nitric oxide levels. From dietary changes to exercise and stress management, these tips can significantly improve your cardiovascular health and overall well-being. Focus on sustainable changes that suit your lifestyle, and be patient. It takes time for these lifestyle changes to show results.