Nitric oxide is produced by almost all cell types in the human body and is one of the most important molecules for healthy blood vessels. Supplements that increase nitric oxide in the body are one of the most popular supplement categories today.
Index
What is nitric oxide?
It is a vasodilator, which means that it relaxes the internal muscles of the blood vessels and causes the vessels to widen. In this way, nitric oxide increases blood flow and lowers blood pressure. These supplements do not contain nitric oxide per se. However, they do contain compounds that your body can use to make nitric oxide and have been shown to provide many health and performance benefits.
Benefits of taking nitric oxide supplements
1. Helps treat erectile dysfunction
Erectile dysfunction (ED) is the inability to get or keep an erection firm enough to have sex. L-citrulline is an amino acid that can help treat erectile dysfunction by increasing nitric oxide production. Nitric oxide is necessary for the muscles of the penis to relax. This relaxation allows the chambers inside the penis to fill with blood so that the penis is erect.
In one study, L-citrulline was found to improve erection hardness in 12 men with mild erectile dysfunction. The researchers concluded that L-citrulline was less effective than prescription drugs used to treat ED, such as Viagra. However, L-citrulline proved to be safe and well tolerated.
Two other nitric oxide-boosting supplements have been shown to treat erectile dysfunction: the amino acid L-arginine and Pycnogenol, a plant extract from pine. In several studies, a combination of L-arginine and Pycnogenol significantly improved sexual function in men with ED. When taken together, L-arginine and Pycnogenol seem safe too.
2. May decrease muscle pain
A form of L-citrulline called citrulline malate not only increases nitric oxide production, but also decreases muscle pain. Muscle pain is an uncomfortable experience that tends to occur after strenuous or unaccustomed exercise. This pain is known as late-onset muscle soreness and is usually felt the strongest 24 to 72 hours after exercise.
In one study, 41 people were randomly assigned to receive either 8 grams of citrulline malate or a placebo one hour before performing as many reps as possible on a flat bar bench press. Those who received citrulline malate reported 40% less muscle pain at 24 and 48 hours after exercise, compared to those who took the placebo.
Citrulline malate increases nitric oxide production, which increases blood flow to working muscles. In turn, citrulline malate is believed to increase nutrient supply and remove waste products related to muscle fatigue, such as lactate and ammonia.
However, a later study on the effects of citrulline after leg exercises did not find citrulline malate helpful for treating muscle pain. One explanation for this difference in findings is that the people in the leg exercise study were given 6 grams of citrulline malate, which is 2 grams less than the previous study. Therefore, the ability of citrulline malate to decrease muscle pain may depend on dose and exercise. However, more research is needed on this.
3. Lower your blood pressure
People with high blood pressure are thought to have a reduced ability to use nitric oxide in their bodies. High blood pressure occurs when the force of the blood pushing against the walls of the arteries is too high. Over time, high blood pressure can lead to health problems like heart and kidney disease.
A diet high in fruits and vegetables has been shown to lower blood pressure and therefore reduce the risk of disease. This has led researchers to test the beneficial effects of certain compounds found in fruits and vegetables on blood pressure levels.
Nitrate
Nitrate is a compound found in beets and dark green leaves like spinach and arugula. When you consume nitrate, your body converts it to nitric oxide, which in turn causes blood vessels to relax and dilate, lowering blood pressure.
Many studies have shown that nitrate can help lower blood pressure by increasing nitric oxide production. One review looked at the effects of taking nitrate supplements on blood pressure in adults.
Of the 13 studies analyzed, six found significant reductions in systolic blood pressure and diastolic blood pressure when participants took nitrate supplements. Additionally, another review of 43 studies found that participants’ systolic and diastolic blood pressure decreased by an average of 3.55 and 1.32 mm Hg, respectively, after they took nitrate supplements.
Flavonoids
Like nitrates, flavonoid extracts have been shown to improve blood pressure. Flavonoids have powerful antioxidant effects and are found in almost all fruits and vegetables.
Scientists believe that flavonoids not only increase nitric oxide production but also decrease its breakdown, promoting higher levels overall. However, nitrates have more research supporting their blood pressure lowering effects than flavonoids.
4. Increase exercise performance
Nitric oxide is involved in many cellular processes, including blood vessel enlargement or vasodilation. The wider blood vessels help increase the supply of nutrients and oxygen to the working muscles during exercise, thus improving exercise performance.
This has made nitric oxide supplements popular with athletes and recreational gym fans. These supplements often contain various ingredients that are said to increase nitric oxide, such as nitrate or the amino acids L-arginine and L-citrulline.
In many analyzes, nitrate has been shown to improve exercise performance in cyclists, runners, swimmers, and even kayakers. On the other hand, L-arginine has not been shown to be effective in enhancing exercise performance in many studies.
This is likely because most of the L-arginine that is ingested is metabolized or broken down before it reaches the bloodstream, whereas L-citrulline is not. For this reason, L-citrulline is more effective than L-arginine in increasing nitric oxide and therefore exercise performance.
5. It can help control type 2 diabetes
Nitric oxide production is impaired in people with type 2 diabetes. This leads to poor blood vessel health, which can lead to conditions like high blood pressure, kidney disease, and heart disease over time. Therefore, supplements that increase nitric oxide can have important implications for treating diabetes and preventing disease.
One study found that when people with type 2 diabetes took L-arginine, their nitric oxide production increased. This increase in nitric oxide also led to increased insulin sensitivity, allowing better blood sugar control.
Another study in 144 people examined the effects of L-arginine in preventing or slowing the progression of type 2 diabetes. While L-arginine did not prevent people from developing diabetes, it did increase insulin sensitivity and improved blood sugar control. But until more research is available, it is premature to recommend taking L-arginine supplements to treat diabetes.
Side Effects of Nitric Oxide Supplements
Nitric oxide supplements are generally safe when taken in appropriate amounts. However, there are some side effects to be aware of.
- L-arginine taken in doses greater than 10 grams can cause an upset stomach and diarrhea.
- Beet juice supplements can also turn your urine and stool a dark red color. This is a common but harmless side effect.
- Before taking any supplement to increase nitric oxide, consult your doctor or dietitian.
Supplements to stimulate nitric oxide
Arginine and Citrulline : Studies have found that these two amino acids enhance nitric oxide production. In a British study, published in the Journal of Applied Physiology, citrulline was more effective in lowering blood pressure and improving exercise performance. Both are available in supplements.
Setria Performance Blend – This is a proprietary combination of citrulline and glutathione. Laboratory, animal and human research published in the Journal of the International Society for Sports Nutrition found that citrulline with glutathione, an important antioxidant, improved nitric oxide levels more effectively than citrulline alone. Setria Performance Blend is beginning to appear as an ingredient in some complementary products.
Beet extracts: Studies have found that beets and beet juice improve physical performance in healthy people with different fitness levels, improve heart function in older people with and without heart disease, lower blood pressure, and improve blood pressure. function of aging brain. The supplements are available as beet juice or beet powders, or in combination supplements that include a beet extract.
Food sources
Arginine : dairy products, meat, chicken, fish, pumpkin seeds, organic soybeans, peanuts, chickpeas, lentils, and spirulina.
Citrulline: Watermelon is the richest source. Very small amounts are found in meat, poultry, fish, dairy products, and plant foods.
Glutamine : Fresh fruits and vegetables.
Nitrates: the main sources are red beets, celery, and green leaves. Other goodies include endive, leek, parsley, bok choy, fennel, and broccoli.
We hope this article has been of great help and you have been able to understand the function of supplements that increase nitric oxide, as well as their side effects.
See you soon!!!
Dr. Samantha Robson ( CRN: 0510146-5) is a nutritionist and website content reviewer related to her area of expertise. With a postgraduate degree in Nutrition from The University of Arizona, she is a specialist in Sports Nutrition from Oxford University and is also a member of the International Society of Sports Nutrition.
