From the Guidelines
Boosting nitric oxide levels can be achieved through a combination of dietary and lifestyle changes, with the most effective approach being the consumption of nitrate-rich foods and regular exercise, as supported by the most recent study 1.
Natural Ways to Boost Nitric Oxide Levels
Several natural methods can help increase nitric oxide levels in the body, including:
- Consuming nitrate-rich foods like beets, arugula, spinach, and other leafy greens, which convert to nitric oxide in the body
- Regular exercise, particularly aerobic activities like running or cycling for 30 minutes daily, which stimulates nitric oxide production through increased blood flow and vessel dilation
- Supplementing with L-arginine (3-6g daily) and L-citrulline (6-8g daily), which provide amino acids that serve as precursors to nitric oxide synthesis
- Eating antioxidant-rich foods such as dark chocolate (70%+ cocoa), pomegranates, citrus fruits, and walnuts, which help preserve existing nitric oxide by preventing oxidative damage
- Getting adequate sun exposure for 10-15 minutes daily to increase vitamin D levels, which supports nitric oxide production
- Staying well-hydrated and limiting alcohol consumption to maintain optimal nitric oxide levels
Mechanisms and Benefits
These approaches work by either providing nitric oxide precursors or protecting the nitric oxide already present in the system, helping to improve circulation, lower blood pressure, enhance exercise performance, and support overall cardiovascular health, as noted in studies 1. Regular exercise, for example, has been shown to increase nitric oxide production, with one study finding that exercise caused a reversible significant increase in exhaled NO, correlating with heart rate but not with respiratory changes 1. Additionally, supplementing with L-arginine has been found to increase nitric oxide production, with a study showing that oral supplementation of L-arginine resulted in a significant decrease in mean pulmonary artery pressure and pulmonary vascular resistance in patients with pulmonary arterial hypertension 1.
Recommendations
Based on the most recent and highest quality study 1, it is recommended to consume nitrate-rich foods and engage in regular exercise to boost nitric oxide levels. Supplementing with L-arginine and L-citrulline may also be beneficial, but it is essential to consult with a healthcare professional before starting any new supplements. Overall, incorporating these natural methods into your lifestyle can help support cardiovascular health and improve overall well-being.
From the Research
Natural Ways to Boost Nitric Oxide (NO) Levels
There are several natural ways to boost Nitric Oxide (NO) levels in the body, including:
- Dietary supplements such as L-arginine and L-citrulline, which contribute to nitric oxide levels 2, 3, 4, 5, 6
- Consumption of beetroot juice, which has been reported to increase plasma nitrite levels, a marker of NO 2
- L-citrulline supplementation, which has been shown to increase plasma NO levels and reduce arginase activity in patients with type 2 diabetes 6
- L-arginine supplementation, which enhances endothelial nitric oxide production and improves endothelial function 4
Mechanisms of Action
The mechanisms by which these natural ways boost NO levels include:
- L-arginine being directly involved in NO synthesis 2, 4
- L-citrulline acting as an L-arginine precursor that is further converted to NO by a reaction catalyzed by NO synthase 2, 3, 5, 6
- Inhibition of arginase activity, which competes with NO synthase for L-arginine 6
- Increased intracellular uptake of L-arginine via the high-affinity cationic transporter 4
- Direct antioxidant activity and stimulated release of histamine from mast cells, which produces a vasodilator response 4
Benefits of Boosting NO Levels
The benefits of boosting NO levels include:
- Improved cardiac health 2
- Enhanced performance during exercise 2, 3
- Reduced high blood pressure during pregnancy 2
- Reduced erectile dysfunction 2
- Improved healing processes and respiratory response 2
- Retarded endothelial senescence 5
- Increased plasma NO levels and reduced arginase activity in patients with type 2 diabetes 6