What is the best thing to increase nitric oxide?
For most people, the single most effective strategy to sustainably increase nitric oxide is a combination of a nitrate-rich diet and consistent aerobic exercise. While there are many ways to boost this vital molecule, relying on whole foods and regular physical activity provides the most comprehensive and long-term health benefits.
Nitric oxide (NO) is a signaling molecule produced by the endothelium, the inner lining of your blood vessels. It signals the surrounding smooth muscle to relax, causing vasodilation, or the widening of the blood vessels. This leads to improved blood flow, oxygen, and nutrient delivery throughout the body. While the body produces NO naturally, lifestyle factors can either enhance or impair this process.
The Dietary Approach: Nitrates from Plants
One of the most direct pathways to boosting NO is by consuming foods rich in dietary nitrates. When you eat nitrate-rich vegetables, bacteria in your mouth convert these nitrates into nitrites. These nitrites are then converted into nitric oxide in the bloodstream. This is a key reason why a plant-based diet is often correlated with better cardiovascular health. The undisputed king of nitrate-rich foods is beetroot, with studies showing a significant increase in NO levels shortly after consumption.
- Beetroot: Can be consumed as juice, powder, or whole. Contains high levels of nitrates that are efficiently converted to NO.
- Leafy Greens: Including spinach, arugula, kale, and Swiss chard, are packed with nitrates and should be a daily staple.
- Garlic: Contains compounds that activate nitric oxide synthase, the enzyme that produces NO from the amino acid L-arginine.
- Pomegranate: Rich in antioxidants that protect nitric oxide from oxidative damage, helping to maintain its levels in the body.
- Watermelon: An excellent source of the amino acid L-citrulline, which the body converts to L-arginine and then to nitric oxide.
The Exercise Effect: Pumping Up Production
Regular physical activity is a powerful and natural stimulus for nitric oxide production. When you exercise, the increased blood flow and shear stress on your blood vessel walls stimulate the endothelial cells to release more nitric oxide. This mechanism is a primary reason why exercise is so beneficial for heart health and circulation.
Studies show that both aerobic training (like jogging or swimming) and high-intensity interval training (HIIT) can significantly increase nitric oxide levels. The sustained effect of exercise keeps your vascular system healthy and improves overall endothelial function over time. A sedentary lifestyle, conversely, can lead to endothelial dysfunction and reduced NO production.
Supplementation Options: L-Citrulline and L-Arginine
For those looking for an extra boost, particularly athletes or individuals with specific health concerns, supplements are an option. However, it's crucial to understand the most effective choices.
| Comparison Table: L-Citrulline vs. L-Arginine | Feature | L-Citrulline | L-Arginine |
|---|---|---|---|
| Mechanism | Indirectly increases NO production by first converting to L-arginine in the kidneys. | Directly involved in NO synthesis. | |
| Bioavailability | High; bypasses liver metabolism, leading to more sustained and effective blood levels. | Low; a large portion is broken down by the liver and intestines before reaching the bloodstream. | |
| Effect Duration | Longer-lasting effects due to its efficient conversion pathway. | Shorter duration due to significant first-pass metabolism. | |
| Digestive Impact | Generally well-tolerated, with fewer reported gastrointestinal side effects. | Can cause stomach discomfort, bloating, or diarrhea at higher doses. |
For boosting nitric oxide specifically, L-citrulline is often considered more effective due to its superior absorption and sustained-release nature. Research also indicates that combining L-citrulline and L-arginine can have a synergistic effect, leading to higher plasma L-arginine concentrations. For example, a study showed that a combination of 1g L-citrulline plus 1g L-arginine together produced higher plasma L-arginine concentrations than either supplement alone at a 2g dose.
Other Supportive Lifestyle Factors
Beyond diet and exercise, other habits can influence your body's ability to produce and utilize nitric oxide:
- Get Adequate Sleep: Poor sleep and chronic stress can impair nitric oxide production pathways.
- Manage Stress: High stress levels can negatively impact endothelial function and reduce NO availability.
- Consider Sun Exposure: Studies suggest that nitrite reserves in the skin react with sunlight to produce dermal nitric oxide, which plays a role in wound healing and vasodilation.
- Practice Nasal Breathing: Breathing through your nose helps produce nitric oxide in the nasal cavity, which can help relax blood vessels and improve circulation.
Conclusion
The single best strategy to increase nitric oxide is not one isolated action but a multi-pronged lifestyle approach. While nitrate-rich foods like beetroot and leafy greens are powerful allies, they are most effective when combined with regular physical activity. For targeted support, especially for athletic performance or specific health needs, supplements containing L-citrulline are a highly effective option, often outperforming L-arginine alone due to better bioavailability. By focusing on a healthy diet, consistent exercise, and minimizing lifestyle factors that impair production, you can naturally and effectively support your body's nitric oxide levels and promote overall health. Always consult a healthcare professional before starting new supplements, particularly if you have underlying health conditions. For more information on health and wellness, visit authoritative sources like the National Institutes of Health.
