How Can I Increase Nitric Oxide Naturally?
by Benjamin Bunting BA(Hons) PGCert
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
Nitric oxide (NO) is an extremely potent vasodilator, relaxing blood vessel inner muscles to allow them to expand. This greatly enhances circulation by helping blood, oxygen, nutrients and waste move more freely throughout your body.
Nitric oxide production can help protect and treat conditions like heart disease, diabetes, erectile dysfunction and more.
One way to increase nitric oxide levels is through eating foods rich in dietary nitrates, such as leafy green vegetables and watermelons rich in beet nitrates and watermelons rich in beet nitrates.
A recent study showed that such diets increased nitric oxide by eight times while decreasing systolic blood pressure as effectively as certain antihypertensive medications.
Nitric oxide production can also be increased through taking L-citrulline supplements, which your body converts into arginine and then nitric oxide production. Studies have demonstrated that doing this increases nitric oxide production by 40% more than with an L-arginine supplement.
Engaging in regular physical activity has many health benefits, including improving endothelial function and stimulating natural production of nitric oxide in your body.
To maximize these effects, try mixing aerobic training, such as walking or jogging, with resistance or strength training exercises such as resistance bands. Aim for at least 30 minutes of physical activity three times weekly; discuss any limitations or health concerns with your physician first.
In this article we shall cover the following:
- What is Nitric Oxide?
- What are the natural ways to increase Nitric Oxide levels?
- Nitric Oxide: Conclusion
Did you know that? You body can produce nitric dioxide (NO) for a variety of physical functions.
You can boost your levels of nitric oxygen to improve your health and your gym performance.
You might wonder how you can increase your natural nitric-oxide levels if you are a fitness enthusiast who wants to gain maximum gains.
We'll tell you exactly how to do it right away.
What is Nitric Oxide?
Nitric oxide (NO) is produced by your body. Vasodilation is one of NO's most powerful body-boosting abilities.
It is an effective way to improve circulation by relaxing the inner muscle of the blood vessels.
No-Oxygen improves circulation in the body, allowing nutrients to be transported more efficiently.
Improved nitric-oxide levels can also have other health benefits.
- Reduction of inflammation in the Body
- Better recovery between workouts
- Focus and brain sharpening
- Blood flow and blood pressure regulation: Lowering blood pressure
- Heart health is improved
- Stronger immune system
- Cardiovascular health at its best
- Improved workout performance
What are the natural ways to increase Nitric Oxide levels?
Let's take a look at ways to increase nitric-oxide production in your body now that you know what it is, and why its important.
Let's start with nutrition.
How to Increase NO
We understand that the natural prouction of NO is good for our overall heath and performance, so here are ways that you can increase it to get the most benefit.
1. Consume Foods that Increase Nitric Oxide production
You're right, eating the right foods will help maintain your nitric-oxide levels and even increase NO production.
A balanced diet rich in nitrates can help improve your nitric-oxide synthesis. You'll then reap the benefits of all those body-boosting nutrients we discussed.
What are the magic foods that boost nitric Oxide?
- Arugula a.k.a. Rocket
This vibrant mixture of whole, tasty foods will increase your production of nitric oxygen while improving your health. This is a great win.
2. Take Your Antioxidants
You should consume antioxidants in addition to the top NO-boosting foods.
Antioxidants are found in many of the foods that we have listed above. To give your biceps an extra boost, focus on incorporating these vitamins in your diet.
The super-vitamin is a powerful anti-oxidant that helps the body repair and form connective tissue such as skin, cartilage, tendons and bones.
Vitamin C is found in bell peppers and oranges. It can also be obtained from kiwifruits, tomatoes, blackcurrants.
The antioxidants and vitamins in this product protect your cells against potentially harmful free radicals, which can speed up ageing or contribute to a variety of unpleasant diseases.
Avocado, sunflower seeds and sunflower oil as well as almonds, hazelnuts olive oil butternut squash, avocados, sunflower oils, sunflower seeds, eggs.
Members of the glutathione group are nutritional superheroes that boost your body. Why? It's an anti-oxidant capable of detoxifying all cells in your body.
Green asparagus, okras, Baru almonds and mustard greens are all good sources.
You can increase the production of nitric oxygen by eating these foods. Hello, gains and goodbye to inflammation.
Take vitamin and minerals supplements to fill any nutritional gaps. They will also help keep your NO level high and improve your athletic performance.
Now that we know what you should eat, let's look at some exercises to boost your levels of nitric oxygen.
No, your eyes don't deceive you. Exercises can actually stimulate the production of nitric Oxide.
Exercises for Nitric Oxide Digestion
You can boost your energy levels and improve performance with these simple exercises.
Exercises that involve dumping the weight can improve circulation, and help to increase nitric Oxide production.
Exercises that dump nitric oxygen include squats and other movements such as jumping Jacks or alternating arm-swings.
FYI: Dr. Zach Bush developed Nitric Oxide Dump Exercises that, when done in sequence, are very similar to a High-Intensity Interval Training (HIIT).
A mix of research shows that regular dynamic exercises increase blood flow, improve training results, and regulate blood pressure.
3. Quit Smoking
Okay. We're sure you know the perils of smoking and the performance-diminishing impact of drinking too much--but it's certainly worth mentioning.
Smoking will first of all seriously hinder your fitness and make you less popular in the gym. Smoking toxins your lungs, and also hinders circulation. This lowers your NO level.
If you're looking to achieve your fitness goals, and increase nitric-oxide levels, you may want to give up tobacco.
4. Reduce Alcohol
You might already know that alcohol has a negative effect on your levels of nitric dioxide. Your body becomes less effective when you consume too much alcohol.
You don't need to give up alcohol if you enjoy a few drinks.
Moderation is the key. Drink no more than 14 units a week for men and 12 units a week for women to keep nitric-oxide levels consistent.
Some evidence suggests that small quantities of alcohol may actually increase the nitric Oxide levels.
5. Breathing exercises
Meditation can increase levels of nitric dioxide naturally. Meditation can help reduce blood pressure, anxiety and stress. Just 10 minutes a day will increase your NO levels.
When you meditate, focus on breathing in through the nose. This will help to increase the amount of nitric oxygen in your nasal cavities. The muscles surrounding your arteries and blood vessels will be relaxed by meditation.
6. Refresh Your Oral Hygiene
If you want to boost your nitric-oxide levels, it's a good idea to quit using antibacterial mouthwash.
Antibacterial mouthwash can reduce NO levels. Clean your teeth well, and floss frequently to ensure your oral health is at its best without jeopardizing your nitric-oxide levels.
7. Improve your sleep hygiene
Another natural way of increasing nitric-oxide in the body is to sleep well. Improved sleep will improve your overall health, well-being, and nitric oxygen levels.
Nitric oxide levels are highest in the early morning and decrease throughout the day.
Get seven to eight solid hours of sleep every night in order to naturally boost the nitric-oxide levels.
These tips will help you along the way.
- At least one hour before going to bed, stop looking at your tablet or phone screens.
- Avoid drinking alcohol two hours prior to bedtime
- To keep consistency, set a regular "lights-out" time for most nights.
- Keep your bedroom dark and free from distractions
- Set your bedroom temperature at around 18 degrees. This is the "slumbersweet spot".
8. Take Nitric Oxide Supplements
Vitamin supplements can fill any nutritional gaps, and provide you with the antioxidants that boost your NO levels.
Add the correct booster to your mix to maximise performance and produce NO consistently.
The Nitric Oxide boosters increase the blood flow, oxygenation, and strength of your muscles when you exercise. They flood your body with NO, which is needed to improve energy and endurance.
You can achieve your goals by taking the correct nitric-oxide boosters before you exercise.
Effective ingredients include:
These measures will help you increase your nitric-oxide naturally. You'll gain more energy and build muscle, while also accelerating the intensity of your training.
Nitric Oxide (NO) is an essential molecule produced naturally in your body to support healthy blood flow.
By dilatation inner muscle blood vessels, NO allows oxygen and nutrients to freely enter all areas of the body while simultaneously increasing circulation to muscles for enhanced exercise performance.
Low levels of NO may contribute to heart disease, diabetes and erectile dysfunction - conditions which often coincide with poor physical performance and endurance.
Nitric oxide levels can be increased naturally through eating foods containing dietary nitrates, such as leafy greens such as arugula, endive, spinach, watercress and cabbage that contain L-citrulline which is converted to nitric oxide in your body through what is known as the L-arginine-NO pathway.
Consuming foods rich in nitrates is another effective way to increase NO production, such as vegetables such as beets and root vegetables; cruciferous veggies like broccoli and cauliflower; as well as fruits such as berries and citrus.
These foods provide your body with the nitrates it needs to produce nitric oxide, while being packed with antioxidants that prevent them from turning into harmful molecules in your body.
A recent study showed that drinking beet juice before exercise could boost NO production by as much as 20% and improve endurance; similarly, daily servings of spirulina--another great source of nitrates--could lower blood pressure.