What are nitric oxide supplements?
Nitric oxide (NO) is a gas your body makes naturally out of nitrogen and oxygen. It’s essential for helping your blood vessels widen (vasodilation). It also plays a role in blood flow, your immune system, and how your nerves communicate.
Nitric oxide supplements are designed to boost your NO levels. People take them hoping to feel improvements in certain areas of their health and physical performance. For example, some people take them to help lower their blood pressure or to build muscle mass and strength. It’s important to remember that the FDA does not regulate supplements in the same way that it regulates prescription medications.
In this article, we’ll take a look at nitric oxide supplements, including what the research says about their benefits and risks, and how to use them safely.
WHAT IS NITRIC OXIDE AND WHY IS IT IMPORTANT?
You’ve probably heard whispers about nitric oxide and its purported benefits, but what is it exactly, and why should you care?
The Science of Nitric Oxide
Let’s break it down. Nitric oxide is a simple molecule, a gas actually, composed of nitrogen and oxygen. But don’t let its simplicity fool you. It’s a workhorse in your body, acting as a signaling molecule that plays a role in all sorts of physiological systems.
Key Functions in the Body
So, what does nitric oxide do? Here are a few key functions:
Vasodilation and Blood Flow
This is probably the most well-known benefit. Nitric oxide helps relax your blood vessels, allowing them to widen. This improved vasodilation leads to better blood flow and more efficient oxygen delivery to your muscles and tissues. Think of it like widening a highway to ease traffic congestion.
Other Physiological Roles
But that’s not all! Nitric oxide also plays a role in:
- Immune response
- Nerve signal transmission
Potential benefits of nitric oxide supplements
So, why are people so interested in nitric oxide supplements? Here’s a look at some of the potential benefits.
Enhancing athletic performance
Nitric oxide is thought to boost athletic performance in a few different ways:
- Improved endurance and reduced fatigue: Nitric oxide helps deliver more oxygen and nutrients to your muscles. This could improve your endurance and reduce fatigue when you’re working out. Some studies even suggest it might improve your tolerance to exercise.
- Muscle recovery and growth: Nitric oxide may help your muscles repair themselves and grow stronger after a workout. For example, L-citrulline could help decrease muscle soreness.
It’s important to remember that the research is mixed. The link between supplements that are nitric oxide precursors and improved exercise performance isn’t strongly supported by science at this time.
Cardiovascular health
Nitric oxide is good for your heart! Here’s how:
- Blood pressure regulation: Nitric oxide supplements may help lower blood pressure by widening your blood vessels (vasodilation).
- Heart health: Nitric oxide may have benefits for your overall cardiovascular health, especially if you don’t exercise regularly or have type 2 diabetes.
Erectile dysfunction (ED)
Nitric oxide can improve blood flow, which is important for erectile function. One study from 2020 even showed that L-arginine might enhance the effects of common ED drugs.
Respiratory illnesses
Researchers are exploring whether inhaled nitric oxide could be a treatment for people who are critically ill with COVID-19, however other health issues, such as fever, can also impact health.
SOURCES OF NITRIC OXIDE: DIETARY AND SUPPLEMENTAL
You might be wondering how to best boost your nitric oxide. Here are some dietary and supplemental sources to consider:
Dietary Sources
It’s always a good idea to start with food first. Here are some foods that may help boost nitric oxide production in your body:
- Foods Rich in Nitrates: Leafy green vegetables like spinach, arugula, beets, and kale.
- Foods Rich in L-arginine and L-citrulline: Beans, legumes, red meat, dairy, fish, nuts, and seeds. Also, fruits like watermelon, oranges, grapefruits, pomegranates, and garlic.
- Beetroot Juice: This is a popular choice for athletes. One study showed that cyclists who drank beetroot juice a couple of hours before exercise increased peak power and pedaling velocity.
Nitric Oxide Supplements
If you’re not getting enough nitric oxide from your diet, you might consider supplements. Be sure to talk with your doctor before starting any new supplements.
- L-arginine Supplements: L-arginine is a precursor to nitric oxide production.
- L-citrulline Supplements: L-citrulline is often combined with L-arginine to enhance nitric oxide production.
- Nitrate Supplements: These contain nitrates that the body can convert to nitric oxide.
- Beetroot Extract: This is a concentrated source of nitrates.
Choosing and Using Nitric Oxide Supplements: Dosage and Safety
So, you’re thinking about trying a nitric oxide supplement? Here’s what you need to know about the different types, dosages, and safety considerations.
Types of Supplements Available
You’ll find nitric oxide supplements in capsules, powders, and liquids. It really just depends on what you prefer.
Some supplements contain only L-arginine or L-citrulline, while others mix in a whole bunch of ingredients. It’s up to you whether you want to keep it simple or go for a more complex formula.
Dosage Recommendations
Okay, let’s talk numbers. Keep in mind that these are general guidelines, and it’s always best to chat with your doctor before starting anything new.
L-arginine Dosage
If you’re using L-arginine as a pre-workout, aim for 3-6 grams. Don’t go overboard – more than 10 grams at once can cause stomach issues. To keep your arginine levels steady, you can split your dose into three smaller doses throughout the day, totaling 15-18 grams.
L-citrulline Dosage
For L-citrulline, 6-8 grams about an hour before hitting the gym seems to be the sweet spot. If it’s a rest day, you can still take it, just split the dosage into smaller increments.
Safety Considerations
Alright, time for the serious stuff. Nitric oxide supplements aren’t for everyone, and it’s important to be aware of the potential risks.
Potential Side Effects
Some people experience an upset stomach, nausea, or headaches. Low blood pressure and dizziness are also possible. If you notice any of these, stop taking the supplement and talk to your doctor.
Interactions with Medications
Nitric oxide supplements can interact with medications for erectile dysfunction or other cardiovascular conditions. It’s super important to let your doctor know if you’re taking any medications.
Importance of Consulting a Healthcare Professional
Seriously, talk to your doctor before starting any nitric oxide supplement. This is especially crucial if you have any pre-existing conditions, like liver cirrhosis, guanidinoacetate methyltransferase deficiency, or low blood pressure. Men who have underlying health conditions, low blood pressure or heart disease or who take medication for erectile dysfunction or other cardiovascular conditions, should avoid these supplements. Your doctor can help you weigh the risks and benefits and make sure it’s a safe choice for you.
Frequently Asked Questions
Can you take CoQ10 with nitric oxide?
Generally, yes, CoQ10 and nitric oxide supplements can be taken together. Some research suggests they may even have synergistic effects for cardiovascular health. However, it’s always best to consult with your doctor before starting any new supplement regimen, especially if you have existing health conditions or are taking medications.
How to tell if your nitric oxide is low?
It’s tricky to definitively “tell” if your nitric oxide levels are low without specific testing. However, some symptoms that might suggest low nitric oxide include fatigue, high blood pressure, erectile dysfunction, and poor circulation. If you’re concerned, discuss these symptoms with your doctor, who can assess your overall health and determine if further investigation is needed.
What is the best supplement for lowering blood pressure?
While various supplements may help lower blood pressure, it’s important to remember that they shouldn’t replace prescribed medications. Some supplements with potential blood pressure-lowering effects include beet root extract (which boosts nitric oxide), CoQ10, magnesium, and potassium. Always consult with your doctor before using supplements to manage blood pressure.
What four drinks will directly boost nitric oxide?
Certain drinks can help boost nitric oxide production. Beet juice is a well-known example due to its high nitrate content. Pomegranate juice, citrus juices, and even green tea have also been shown to support nitric oxide levels. These beverages contain compounds that promote nitric oxide synthesis in the body.
What is the fastest way to increase nitric oxide?
The fastest way to increase nitric oxide is often through dietary changes and supplementation. Consuming nitrate-rich foods like leafy greens and beets, along with taking nitric oxide supplements (like L-arginine or L-citrulline), can provide a quick boost. Exercise, particularly high-intensity interval training (HIIT), also promotes nitric oxide production.
Wrapping Up
Nitric oxide supplements may provide a boost to your athletic performance, heart health, or erectile function, but the research is far from conclusive.
It’s important to remember that supplements aren’t magic. A balanced diet, regular exercise, and stress management are critical for your overall well-being, whether you take NO supplements or not. “You can get plenty of nitric oxide without supplementation if you eat a daily, balanced diet made up of real, natural food,” according to some experts.
Before you start taking any nitric oxide supplements, it’s best to talk with a healthcare professional. They can evaluate your health status, understand your goals, and help you decide whether these supplements are right for you.