The 5 Ways To Increase Nitric Oxide Naturally!

Nitric oxide is a molecule that is naturally produced by your body and is important for many aspects of your health. Its most important function is vasodilation, that is, it relaxes the internal muscles of the blood vessels, causing them to widen and increase circulation.

The production of nitric oxide is essential for overall health as it allows blood, nutrients and oxygen to travel to all parts of the body effectively and efficiently. In fact, a limited ability to produce it is associated with heart disease , diabetes , and erectile dysfunction .

Fortunately, there are many ways to maintain optimal levels of nitric oxide in your body. Then see  The 5 Ways to Increase Nitric Oxide Naturally.

1. Eat vegetables rich in nitrates:

Eating vegetables rich in nitrates is one of the best ways to increase nitric oxide naturally. Plus, nitrate, a compound found in certain vegetables, is one of the many reasons vegetables are healthy for you.

Nitrate-rich vegetables include:

• That’s right
• Cress
• Cerefólio
•  Lettuce
• Beet
• Spinach
• Arugula

When these foods are consumed, nitrates are converted to nitric oxide , which confers a wide range of health benefits related to heart health and exercise performance.

In fact, several reviews have shown that eating nitrate-rich vegetables can lower blood pressure as much as some blood pressure medications.

Strong evidence favors nitrates, especially from  beets , for improving exercise performance in athletes.

Despite the effects that nitrates have on the production of nitric oxide in your body, some people avoid them for fear that they are harmful and contribute to cancer.

This is likely because sodium nitrates are commonly used as preservatives and color fixers in bacon, cold cuts, and hot dogs.

Eating these foods is linked to bowel cancer, and nitrates are thought to be the culprit. Nitrates can form N-nitroso compounds, such as nitrosamine, which are capable of causing cancer.

However, vegetables, which account for over 80% of nitrate intake, contain antioxidants such as Vitamin C , which helps prevent the formation of N-nitroso compounds.

Therefore, nitrates from vegetables are harmless, while nitrates in processed meats can be problematic for health, particularly when consumed in excess for long periods.

2. Increase your antioxidant intake:

This is another one of the ways to increase nitric oxide naturally. In addition, it is an unstable molecule that degrades quickly in the bloodstream, so it must be constantly replenished.

One way to increase its stability and limit its breakdown is to consume antioxidants. Antioxidants are molecules that neutralize free radicals, which contribute to the short life of nitric oxide .

These antioxidants are found in all foods, but especially those of plant origin, such as fruits, vegetables, nuts, seeds and grains. Some important antioxidants include:

• Vitamin C: This antioxidant helps the body form connective tissues, including skin, bones, tendons and cartilage. It also produces brain chemicals that help nerve cells communicate.
• Vitamin E: This antioxidant protects cells from the harmful effects of free radicals, which are thought to contribute to aging and disease. It also plays an important role in keeping the immune system strong.
• Polyphenols: This category of antioxidants is associated with several health benefits, including a reduced risk of cancer and cardiovascular disease.
• Glutathione: Coined the “mother of all antioxidants,” glutathione is the primary antioxidant and detoxifier for every cell in your body.

Several studies have found that ingesting nitric oxide precursors , such as nitrate or citrulline, with antioxidants maintains higher levels of nitric oxide in your body, helping to reduce its degradation.

Vegetables that are high in nitrate are also inherently rich in antioxidants, which is likely why vegetables are so effective at increasing and maintaining optimal levels of nitric oxide .

3. Use nitric oxide supplements:

One of the best ways to increase nitric oxide naturally  is to make use of your supplements. Several dietary supplements are marketed as “nitric oxide boosters”.

These supplements do not contain nitric oxide , but do include ingredients that help form nitric oxide in your body. Two of the most commonly used ingredients are L-arginine and L-citrulline.

L-arginine:

L-arginine is a conditionally essential amino acid, meaning it only needs to be consumed in the diet under certain conditions, while healthy adults can do everything they need to.

It directly produces nitric oxide through a process called the L-arginine-NO pathway. Several studies support the use of L-arginine to increase blood flow, but only in certain populations.

In people with high blood pressure , including pregnant women, L-arginine is effective in lowering blood pressure. However, evidence on L-arginine’s ability to improve blood flow or exercise performance in healthy individuals remains mixed.

L-arginine is generally recognized as safe when taken at 20 grams a day, but it can cause digestive symptoms at doses as low as 10 grams.

Citrulline:

L-citrulline is a dispensable amino acid, which means your body can produce everything it needs. When L-arginine is converted to nitric oxide , L-citrulline is produced as a by-product.

L-citrulline can then be recycled back to L-arginine and used to increase your body’s natural production of nitric oxide . In fact, L-citrulline increases the levels of L-arginine in your body more than supplementing with L-arginine. This is because a large percentage of L-arginine is broken down before it reaches the bloodstream.

Studies have found that L-citrulline increases blood flow, improves exercise performance, and lowers blood pressure. L-citrulline is considered relatively safe and there is a low risk of side effects, even with high doses.

4. Limit your use of mouthwash:

This is a good way to increase nitric oxide naturally. In addition, mouthwash destroys bacteria in your mouth that can contribute to the growth of cavities and other dental diseases. Unfortunately, mouthwash kills all types of bacteria, including the beneficial ones that help produce nitric oxide.

Special bacteria in the mouth convert nitrate to nitric oxide . In fact, humans cannot produce nitric oxide from nitrate without these bacteria. Research has shown that mouthwash kills the oral bacteria needed to produce nitric oxide for up to 12 hours.

This leads to a decrease in nitric oxide production and, in some cases, an increase in blood pressure. The harmful effects of mouthwash on nitric oxide production can even contribute to the development of diabetes , which is characterized by malfunctions in the production or action of insulin.

This is because it also regulates insulin, which helps cells utilize the energy obtained from food once it has been digested. Without nitric oxide, insulin cannot function properly.

One study found that people who used mouthwash at least twice a day were 65% more likely to develop diabetes than those who never used mouthwash. Therefore, to maintain adequate nitric oxide production , it is best to use mouthwash sparingly.

5. Practice exercise:

Exercise really gets your blood pumping, mainly because it improves endothelial function, being one of the best ways to increase nitric oxide naturally .

The endothelium refers to the thin layer of cells that line blood vessels. These cells produce nitric oxide , which keeps blood vessels healthy.

Insufficient production of this molecule results in endothelium dysfunction, which can contribute to atherosclerosis , high blood pressure, and other risk factors for heart disease.

Exercise keeps your endothelial cells and blood vessels healthy by increasing your body’s natural ability to produce nitric oxide .

Several studies have shown that regular physical activity increases endothelial vasodilation in people who have high blood pressure and heart disease, as well as in healthy individuals.

Studies have also shown that exercise increases antioxidant activity, which helps to inhibit the breakdown of nitric oxide caused by free radicals.

The benefits of exercise on endothelial health and nitric oxide production can be seen in just 10 weeks when exercising for 30 minutes at least three times a week.

For best results, combine aerobic training, such as walking or running, with anaerobic training, such as resistance training. The types of exercise you choose should be things you enjoy and can do in the long run.

Finally, speak with your doctor to determine any limitations you may have regarding exercise.

More information:

Nitric oxide is an essential molecule necessary for overall health. As a vasodilator, nitric oxide signals blood vessels to relax, allowing them to expand.

This effect allows blood, nutrients and oxygen to flow freely to all parts of the body. But when production declines, your health can be compromised. Therefore, it is important to achieve and maintain optimal levels of nitric oxide in your body.

A diet rich in vegetables rich in nitrate and antioxidants or the use of supplements such as L-arginine or L-citrulline are beneficial ways to increase your body’s natural production of nitric oxide .

Other proven strategies include limiting mouthwash and regular exercise.

To optimize production, increase your intake of nitrate-rich vegetables and exercise at least 30 minutes a day.