Boost Nitric Oxide Levels Naturally

Boost Nitric Oxide

If you can boost nitric oxide in your body you can improve your performance in both the bedroom and the gym. And today we are going to talk about how we can do this naturally.

Here is how Nitric oxide works, it is released by the inner layer of the cells of the blood vessels relaxing them and keeps them flexible, allowing them to enlarge increasing blood flow, helping to control blood pressure. It also has an anti-inflammatory effect and reduces the risk of plaque development.

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Without good nitric oxide production we run the risk of high blood pressure, inflammation of the blood vessels, plaque build-up, which can lead to heart problems. All of these negatives in turn further impair our production of nitric oxide. Putting us into a dangerous cycle.

So really it all comes down to improving blood flow. We can’t just supplement directly with nitric oxide either as it’s a gas that doesn’t last more than a second or two. So from a food or supplement standpoint what we have to take is a precursor which is another substance that is a part of the chemical reaction that makes nitric oxide. The 3 main ones are L-arginine, Citrulline, and Nitrates which are most commonly studied using beetroot juice.

L-arginine is made in our bodies and can be found in high protein foods, with turkey and pork having the highest amounts, then there are seeds like pumpkin. And legumes including chickpeas and lentils.

It used to be the most popular supplement to boost Nitric oxide, but over time it has been shown to be less effective. With one exception, when combined with Pycnogenol which is a pine bark extract and it has been shown to improve erectile dysfunction.

L-citrulline has shown positive results in reducing mild cases of ED, but just like L-arginine not to the level of Viagra or Cialis. It is kind of like comparing cocaine to coffee, but let’s face it most of the time we really just need a cup of coffee.

Where citrulline really shines is in sports performance. Most often combined with malate which is an ionized form of malic acid found in foods like apples and watermelon. Interestingly enough L-citrulline was first discovered in watermelon.

Citrulline malate is a common ingredient in pre-workouts advertising it as being able to give you a skin splitting pump, but more important than this, research has shown it can improve our performance during an individual weight training session with one study having the participants able to perform 53% more repetitions in a fatigued state.

Beetroot juice is the next one and it along with nitrates.

Nitrates are what are in beets that get converted into nitric oxide with one study showing nitric oxide levels increasing by 21% in just 45 minutes after ingesting.

Beets aren’t the only vegetable high in nitrates, some other examples would be spinach, lettuce, celery and kohlrabi.

While beetroot juice hasn’t been studied with regards to ED it has been shown to increase nitric oxide, lower blood pressure and improve blood flow. All things that help with erectile issues. but if you are on medication for high blood pressure you should consult with your doctor first.

I have used beetroot juice to improve my running and found it to be effective. One thing I should point out is that you shouldn’t use mouthwash for at least 12 hrs before taking beetroot juice as it kills the oral bacteria needed to convert nitrates into nitric oxide.

I think most of us are aware that exercise along with proper recovery allows us to perform at a higher level in future workouts. One of the ways it does this is by increasing our nitric oxide production.

One study I looked at showed improvements in as little as 10 weeks after exercising with moderate intensity for 30 minutes 3 times a week.

A meta-analysis I looked at connected the dots between aerobic exercise and how it increases nitric oxide to successfully treat erectile dysfunction.

https://www.strongerbyscience.com/nitric-oxide/

https://journals.lww.com/nsca-jscr/Fulltext/2010/05000/Citrulline_Malate_Enhances_Athletic_Anaerobic.9.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3275865/