How to Naturally Increase Nitric Oxide in the Blood
Nitric Oxide - Behold The Wonders
Johann Rudolf Glauber, in 1648, came up with a solution to obtain nitric acid by distilling potassium nitrate and sulphuric acid. In 1901, however, the Ostwald Process was developed by Wilhelm Ostwald that became the primary method of creating nitric acid. Nitric oxide is a body compound that generates the dilation of blood vessels and also certain hormones are simulated and released such as insulin and human growth hormone.
These supplements are a section that includes L-citrulline and L-arginine. Multiple clinical trials have been conducted by researchers relating to supplements of nitric acid and the results have been somewhat mixed.
How Do They Work In The Body
L-arginine and L-citrulline are two of the most common forms of nitric oxide supplements.
L-arginine is a protein building block, an amino acid that is naturally found in dairy products, red meat, fish, and poultry. In the laboratory, it is manufactured as a cream, powder, or pill.
L-citrulline is also an amino acid, rich sources of which are found in watermelon, legumes, nuts, and meat.
Without consuming nitric oxide supplements, the typical consumption per person is around 5gm of L-arginine per day. An article in the Journal of Medicine states that this is converted by the body into nitric acid for the benefit of various body organs.
Some scientists are of the belief that nitric oxide in the body widens and relaxes blood vessels. A few medications such as Viagra hitch on the nitric oxide pathway to utilize blood vessel dilation and improve blood flow to the penis enhancing erections.
Many people harbor the opinion that the intake of nitric oxide supplements will boost blood flow to the body improving performance in sports, augment heart health, and provide many other bodily benefits. Potential uses and benefits are there for nitric oxide supplements bus is their enough medical study to validate these claims.
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Positive Researched Benefits
Heart Health Is Improved
The journal Biochemical and Biophysical Research Communications has laid down several heart-boosting effects of nitric oxide supplements. This lists cutting down arterial stiffness, bringing down blood pressure, and intensifying carotid arterial blood flow. One thing to note is that these tests were conducted on animals and not humans.
Inflating Exercise And Recovery
Researchers are of the theory that delivery of oxygen to the muscles could be supplemented by taking nitric oxide supplements. This gas the potential to increase athletic performance and reduce soreness post a workout.
The journal ‘Sports Medicine’ in an article has pointed out that taking nitric acid supplements may magnify tolerance to exercise. This, however, is applicable to those who have exercised irregularly or only exercised at a moderate rate. The research sadly has shown that among elite athletes the results of nitric oxide supplements were muted.
These research studies were targetted towards young males so it is unknown how nitric oxide supplements may affect females and older people.
Addressing Erectile Dysfunction
Because blood flow is enhanced by nitric acid supplements, studies have been conducted by researchers to establish if this could boost blood flow for those with people with a condition of erectile dysfunction (ED). Some studies in an article subscribing to the journal, ‘Future Science OA’ seem to suggest that nitric acid may bring down ED in those with mild to moderate ED.
The Reduction Of High Blood Pressure In Pregnancy
A form of high blood pressure called preeclampsia, that occurs in pregnancy, can be fatal for both the woman and the baby.
A study carried out in 2005 by the ‘European Journal of Clinical Investigation’, found that those pregnant women who took L-arginine for prolonged periods fared better in terms of lower blood pressure than those who did not take any L-arginine.
Although a lot many studies are needed, the results for women struggling with high lood pressure is promising.
Sex, Nitric Oxide, And Your Heart
What’s happening in your bed is closely connected with what’s happening in your arteries.
Nitric oxide is a very basic molecule that ranks high up the chain. It is quite a deal apart from nitrous oxide or “laughing gas.”This is no laughing matter for that. It depends on how long you will live. And it is an intrinsic part of sex and heart health.
Sex, Nitric Acid, And The Endothelium
The Endothelium or the blood vessels’lining is where nitric oxide originates. The endothelium is intense to the chemical and physical conditions inside the blood vessels. When heart-healthy conditions such as low cholesterol and physical activity are sensed by the endothelium, they release more nitric acids. Which is a great thing? Blood vessels are expanded by the nitric acid, increasing blood flow and cleaning out plaque growth along with better blood clotting.
Sex, Nitric Acid, And An Unhealthy Lifestyle
On the other hand, if the endothelium detects high cholesterol, high blood pressure, emotional distress, or smoking, it automatically cuts down on the amount of nitric acid. The result, Atherosclerosis (heart disease) gets a foothold.
Gentlemen, Pay Attention
The release of Nitric oxide is the causative element that results in penile erection. Viagra and similar drugs reduce the working of erectile dysfunction by hooking up to the next nitric oxide pathway. Are atherosclerosis and impotence related closely? Absolutely. Any lifestyle pattern that encompasses habits such as smoking, high blood pressure and high cholesterol causes both snags.
My grandfather took nitroglycerin for his chest pains. This works by being converted into nitric oxide. Nitric oxide is the body’s own nitroglycerin. An aside here. Three Americans, Robert Furchgott, Lewis Ignarro, and Ferid Murad, had in 1998, discovered how nitroglycerin and nitric acid worked. Of course, they bagged the Nobel for Medicine.
5 Ways To Boost Your Nitric Acid Naturally
A nitric oxide molecule is a natural product of your body. It holds great gravity for your wellbeing overall. Its prime concern is vasodilation which is that it relaxes the inner muscles of the blood vessels causing them to widen and raise up the blood circulation. The production of nitric oxide surpasses mere essential; it is vital, as it allows nutrients, blood, and oxygen to be transported throughout the body effectively and without a hitch. On the flip side, a limited capacity to produce nitric acid sufficiently is the precursor of heart disease, erectile dysfunction, and diabetes. Good for us, there many means to maintain an optimal level of nitric acid in your body.
Consume Vegetables High In Nitrates
Mommy has rapped you enough for dunking those vegetables. She knew what she was doing. Nitrate is one vital compound found in vegetables.
Vegetables that are tops in nitrates are:
Consumption of the vegetables, transform nitrates into nitric oxide, which we are all aware by now, confers a wide array of health benefits that have a direct bearing on heart health and workout performance.
Many analyses have pointed out that consuming nitrate-rich veggies can bring down blood pressure comparable to blood pressure medications.
In athletes, the scales tip over sharply, with strong evidence favoring athletes, especially from beetroot as a source of diet for increasing performance sharply.
Unfounded fear is that some people shy away from nitrates being under the misconception that they are harmful and can lead to cancer. This is most likely a fallout that sodium nitrates are used commonly as conservatives and for color in cold cuts, hot dogs, and bacon. Excessive consumption o these do lead to bowel cancer and handily, the blame is pegged on nitrates.
Nitrate can form from compounds called N-nitroso such as nitrosamine which have the infamy to cause cancer.
Vegetables that clock up over 80% of nitrate intake, are loaded with antioxidants like vitamin C which pay paid to the formation of N-nitroso compounds.
To sum it up, nitrate content in vegetables is a go, go, go. Nitrates in meat is a different ballgame and best kept at a distance.
Up Your Intake of Antioxidants
Sadly, nitric acid is an unstable molecule that breaks down rapidly in the bloodstream so that constant recharging is a necessity.
Consuming antioxidants is the answer. This puts the brakes on the downslide and increases the nitric acid’s stability and counter it’s disintegration.
Antioxidants are entities that free radicals get neutralized with. Free radicals are the nemesis of nitric acid contributing to their abbreviated lives.
Antioxidants are found almost in all food. Especially:
- Vitamin C- This is the king of al antioxidants. It lends a hand to your body forming connective tissue. That encompasses bones, skin, cartilage, and tendon. It also churns out brain chemicals that help communicate with brain cells.
- Vitamin E- Free radicals have damaging effects. These are attributed to disease and aging. This is where antioxidants step in to protect the cells. Another important role they function is to keep the immune system strong.
- Polyphenols- This class of antioxidants is in cohorts with several pluses of health: reduced risk of cardiovascular disease and a greatly diminished risk of cancer.
It is no sweeping wonder that several studies have confirmed that the ingestion of nitric oxide progenitors, for instance, citrulline or nitrates combined with antioxidants generates higher levels of nitric oxide in the body by negating its breakdown.
The bottom line is this:
Vegetables are nitrate high and also inherently rich in antioxidants. No wonders here that veggies play a dominant and effective role in maxing the nitric oxide level optimally.
Utilize Nitric Oxide Raising Supplements
Many dietary supplements in the market are sold as”, “Boosters for Nitric Oxide.” Nitric oxide is not contained in these boosters but they contain ingredients that create nitric oxide in the body.
The two most frequently used constituents are L-citrulline and L-arginine.
L-arginine is an essential conditional amino acid. This means that it needs to be had under certain conditions in your diet, whereas healthy adults make all that they need. It turns out nitric oxide directly through a procedure, the L-arginine nitric oxide pathway.
Many studies have advanced support for using L-arginine for blood flow increase but this is limited to only some populations.
L-arginine effectively lowers blood pressure including for pregnant women.
Evidence on the capacity of L-arginine increasing blood flow or promote exercise performance benefits is still a moot point.
L-arginine has been considered safe at a dosage of 20gm daily but can cause digestive distress at 10gm per day.
As an amino acid that is dispensable, L-citrulline can be manufactured by your body all it requires.
The process of converting L-arginine to nitric oxide, a byproduct that is produced is L-citrulline. The L-citrulline can be recycled to L-arginine. It is then utilized to bolster the body’s natural creation of nitric oxide. Largely, L-citrulline tops up the amount of L-arginine inside the body rather than what L-arginine on its own accomplishes. This happens because a greater portion of L-arginine breaks down before it ends up in the bloodstream.
Studies indicate a more favorable disposition for L-citrulline. It increases blood flow, hike exercise tolerance, and brings down blood pressure. It is relatively considered safe with minimum safety risks even with doses that are high.
Limit Your Mouthwash
Nitrate is converted to nitrate oxide in the mouth by special bacteria. Mouthwash kills this bacteria. Obviously nitric oxide production goes down and blood pressure up. This can also result in the onset of diabetes as nitric oxide also regulates insulin. One study found that people who use mouthwash twice a day are 65% more likely to develop diabetes.
Therefore to maintain sufficient nitric oxide production, it’s best o use mouthwash sparingly.
The Truth About Nitric Oxide Supplements
Nitric oxide supplements are for sale in many stores. They unanimously claim to boost workout performance and leverage endurance.
Nitric oxide occurs naturally in the body and is responsible for increased blood flow.
Nitric oxide supplements contain additives that are touted to produce more nitric oxide in the body.
But does it actually pan out? The jury is still out on this one.
You have definitely heard about nitric oxide supplements which stake to improve workout performance and heft up your production in general. You may even see these in pre-workout formulations.
The body produces nitric oxide, a gas that helps with blood flow. The role of nitric oxide supplements is to heighten the amount of nitric acid in your blood which helps to increase the blood flow targetting working muscles and helps reduce fatigue while working out.
Theoretically, nitric oxide could whip up wonders for your fitness routine. And as for scientific evidence, we’ll see about that soon.
You must be bursting with questions. Are nitric oxide supplements safe? Do they work? Off the cuff, some of these products might not be nitric acid supplements at all. While they may be labeled supplements and boosters, they actually don’t contain any nitric oxide. The boosters mean such compounds as L-arginine for instance.
L-arginine necessitates in nitric oxide production, research is in two minds as to whether ingesting it in the form of a supplement will expand nitric oxide production and having said that, would exercise and performance be impacted and health improved.
It is noteworthy to mention that many so-called boosters supplements may contain subsidiary ingredients that have not been adequately researched or regulated, so efficacy and safety are a thorny issue.
What Do Supplements Of Nitric Oxide Do
Nitric Oxide falls in the category of a gas manufactured by the body and a paramount goal is to induce vasodilation or the increase of blood flow.
The secretion of nitric oxide is by endothelial cells in the body which pave the blood vessels’ inner walls. It sends some form of a trigger that allows the muscles to relax. The blood flow control has a part in many myriad body functions that include the control of blood pressure and sustaining erections.
Nitric oxide supplements do not hold nitric oxide actually. In lieu, they contain substrates that are understood to shake your body to come up with more nitric acid. Think L-citrulline or L-arginine. If you are consuming L-arginine or nitrate, the whole plan is that the fusion of nitric acid in the cells of the endothelium is stimulated. Therefore if there are more substrates, the more is the nitric oxide that will be produced.
Working muscles are fed oxygen by the blood. So it stands to reason that the increase in blood flow through taking nitric oxide supplements will help working out for a prolonged time as well as speed up the recovery phase. Advocates claim that the increased flow of blood might also increase the “pump” of the muscles and their pronounced look as they are engorged by blood.
Alright, But Do Supplements of Nitric Oxide Really Work
To be honest, we are really in the dark here. The proof to suggest otherwise is scanty.
As Richard Bloomer, The Dean of the School for Health Studies and The Center for Wellness and Fitness at the University of Memphis puts it, “The whole theory is this supplementation will cause an increase in nitric oxide because of which vasodilation will result. The effect of this vasodilation downstream would be this huge upsurge in the flow of blood which increases exertion performance and upgraded recovery. Many of these claims remain unsupported by a lack of evidence.”
Some studies have demonstrated a connection between performance improvements and levels of blood nitrates, extensive training could be the possible cause of these positive results as nitric oxide levels by themselves enhance activity. Also, there is dietary nitrate coming from other vegetable sources which most studies do not have control over.
Considering that there are pluses to nitric acid supplementation, it remains unclear if they would be applicable to everyone. 42 case studies were reviewed linked to dietary ingredients effect associated with nitric oxide and exercise execution uncovered differing results. The review came to the conclusion that while nitric oxide supplementation might improve tolerance in persons who are out of shape and are into aerobic and anaerobic exercise regimens. In people who are highly trained, the results indicated zero results.
Is There Any Truth That Beetroot Juice Can Improve Your Workout?
This question demands an unequivocal, “Maybe.” Some studies have indicated that beetroot juice when used for nitrate supplementation can be productive at boosting overall power and endurance. A study discovered a connection between supplementation on beetroot juice for 15 days and a surge in power max when cycling tests of moderate-intensity were conducted. Of course, more study is warranted, but the silver lining is that both Jenkins and Bloomer are of the opinion that the ingredients having an effect on nitric oxide amounts and exercise performance, the most promising is beetroot juice.
And there are beets themselves.
The hallowed beet is the highest dietary wellspring of nitrates which the body converts into nitric oxide. Owing to their natural high nitrate content, and the ease with which it can covert the nitrates into nitric oxide, many studies have a good reason that beets support the heart especially by advancing progress in blood pressure.
A host of other benefits go hand in hand with beets. These include making headway in strength increase and endurance levels. Progress in cognition while exercising, reduced inflammation levels along with higher antioxidant function, heightened cognition, and more.
Another thing going for beets is that they are great for heart and muscle recovery and a fantastic source of fiber.
So there is little reason to relish them in your diet or juice up pre or post-workout.
Any Side Effects With Nitric Oxide Supplements
The jury is still out on this. Bloomer is of the opinion that one can go ahead starting with low doses. Having said that, if you have low blood pressure and hypotension, best stay out of the deal as dizziness and getting lightheaded could occur.
Also, high doses of nitric oxide supplements can imperil your kidneys particularly so if you are following a diet plan that is nitrate-heavy. Studies have shown that there is actually a downturn in such circumstances causing a downswing in performance as most likely the kidneys are under stress and are engaged fulltime in processing all that nitrate.
Does Nitric Oxide Boost Sexuality
This is another blind alley. Nitric oxide has some semblance of playing its role both in the initiating and encouraging erections in males. Blood will surge down there which can certainly help to maintain an erection and if that is all that makes you, Casanova, dive right in.
A study conducted recently did unfurl its findings. L-arginine supplements may up the effects of an everyday drug that caters to erectile dysfunction. Studies on people without dysfunction are limited. Hence the blind alley.
Is Nitric Oxide Bad For The Liver
The research on this point is not conclusive. The response to this might hinge on whether you are ingesting a colossal lot of synthetic nitrates and nitrates from processed meats. Or, from eating nitrates from vegetables naturally.
The World Health Organization (WHO) and also The American Institute for Cancer Research recommend any ingestion of cured and processed meats as many of these foods hold sodium nitrates and nitrites. Research has connected free radical damage with sodium nitrates. This free radical damage to cells. However, much of this research has been conducted on animals. Human studies are based on a correlation rather than causation.
Can Nitric Oxide Be Had Daily
The counter. That depends absolutely on what you are taking it for.
The consumption of nitrates through food sources gets a high-five. Research on beet juice and beet reveals huge success in shaping up exercise performance and heart health.with an everyday consumption of about two weeks. High nitrate content may be a supplementary reason that greater vegetable intake is correlated with better heart health.
When it involves supplements containing stuff other than vegetable powder or pure beet, you need to be careful. Supplements bypass the regulatory process in that purity, safety, the effectiveness of claims, and potency. So, if you opt to choose another nitric oxide booster go for one that has been tested by a third party preferably with an NSF for Sport or Informed-Choice of Sport.
The general consensus is you should not use supplements daily. As research has not been exhaustive enough on these supplements, assessment is difficult what the long term consequences can be. A better ploy is to eat your vegetables and beet to obtain your nitric oxide.
How Can I Increase My Nitric Oxide Levels Naturally
While noticing up your overall vegetable intake is a great way to start that offers many health benefits, beet juice, and beet powder are surefire hits. Studies indicate that about a bottle of beet juice or the equivalent in beet powder to be the most beneficial.
You can put this to the test before certain competitions or workouts. Consume beetroot juice for a few days leading up to the big day. It may be a performance booster and even help in the recovery process. If nothing, the placebo effect is equally comparable.
Other Reported Benefits
A variety of reasons urge people to try out nitric oxide supplements. Many of these are not backed by any scientific research.
Some reported benefits of nitric acid supplements include:
- Weight loss
- Lung function improvement in those with cystic fibrosis
- Treatment of altitude sickness
- Recovery improvement after major trauma or injury
- Prevention of common cold
- Cutting down the side effects of memory loss
- Healing diabetic foot ulcers
Most of these reported benefits are anecdotal. People may have reported a benefit but it lacks any proof backed by scientific study.
Packaging It Up
In this rather comprehensive article, we have waxed and waned about the pros and cons of nitric oxide supplements and also some tips on their controlled usage. It is a conviction we hold that always go natural. It pays at the end of the day. We also strongly advise our reader that this is not some kind of DIY issue. Consult with your physician, your trainer, and see what they recommend. But since your endeavor is targeted at turning yourself around into a fit and athletic person, we give you a big thumbs up.
Best of luck.