NITRIC OXIDE FUNCTIONS AND HOW TO INCREASE ITS LEVELS NATURALLY

Nitric Oxide Functions & How To Increase Its Levels Naturally

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INTRODUCTION 

Nitric oxide is a molecule that’s produced naturally by your body, and it’s important for many aspects of your health.

Its most important function is vasodilation, meaning it relaxes the inner muscles of the blood vessels, causing them to widen and increase circulation.

Nitric oxide (NO) production is essential for overall health because it allows blood, nutrients and oxygen to travel to every part of your body effectively and efficiently.


ROLE OF NITRIC ACID

There is a strong link between low NO levels and many diseases. A few of the diseases associated with low Nitric Oxide include: high blood pressure, heart disease, heart attack, stroke, diabetes, digestive tract issues such as Irritable Bowel Syndrome, depression, Alzheimer’s disease, dementia, erectile dysfunction, and bladder issues.

Nitric oxide plays a role in practically every organ of your body! Here is a more detailed list of things it does, but by no means exhaustive:

As a vasodilator, nitric oxide improves blood flow to the organs. By increasing blood flow, it reduces the strain on the heart. The heart doesn’t have to work so hard to pump enough blood to all parts of the body. So, there’s less risk of heart problems. Increasing nitric oxide in your body can help to prevent cardiovascular disease, lower your blood pressure, and stop cholesterol from causing problems.

Anti-inflammatory action in the arteries

Prevents blood clotting and obstructions in the arteries and stroke

Stimulates improved immune function: destruction of viruses and parasitic organisms

Plays a role in respiration

Enhances memory and learning

Protects the skin from harmful ionizing radiation

Promotes a healthy digestive tract by regulating the secretion of digestive hormones and enzymes

Hormonal effects: influences secretion of hormones from several glands. For example, it regulates insulin release from the pancreas. Low levels of NO are associated with diabetes.

Stimulates the production of testosterone, which is important for anabolic processes.
Testosterone and NO have an interesting codependent relationship. Each requires the other for its production. Low levels of testosterone will adversely affect nitric acid production. Low levels of testosterone lead to hardening of any plaque inside the blood vessels, which in turn leads to lowering the production of nitric acid, yet the clogged vessels require more nitric acid for their vasodilation. So, it is a viscous circle. Thus, maintaining adequate level of testosterone is very important.

Plays a role in central pathways engaged in the regulation of the sleep–wake cycle

Modulates the release of neurotransmitters involved in managing mood, depression and anxiety.

Enables erectile function and thus important in pleasure and reproduction

Regulates bladder function

Acts as a signaling molecule to maintain normal bodily functions

Regulation of binding/ release of oxygen to hemoglobin


HOW TO MAINTAIN OPTIMAL LEVELS OF NITRIC ACID

Fortunately, there are many ways to maintain optimal levels of nitric oxide in your body.

Here are the top 5 ways to increase nitric oxide naturally.

1. Eat Vegetables High in Nitrates

Nitrate, a compound found in certain vegetables, is one of the many reasons vegetables are healthy for you.

Vegetables high in nitrate include:

Celery
Cress
Chervil
Lettuce
Beetroot
Spinach
Arugula

When these foods are consumed, nitrates are converted into nitric oxide, which confers a wide range of health benefits related to heart health and exercise performance, as detailed above.
In fact, several analyses have shown that eating nitrate-rich vegetables can lower blood pressure as much as some blood pressure medications.  Strong evidence favors nitrates, especially from beetroot, for improving exercise performance in athletes.

Despite the effects that nitrates have on nitric oxide production in your body, some people avoid them for fear they are harmful and contribute to cancer. This is likely because sodium nitrates are commonly used as a preservative and color fixative 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 more than 80 percent of nitrate intake, contain antioxidants like vitamin C, which help prevent the formation of N-nitroso compounds. Therefore, nitrates from vegetables are harmless, whereas nitrates in processed meats can be troublesome to health, particularly when consumed in excess over long periods.

2. Increase Your Intake of Antioxidants

Nitric oxide is a good "free radical" and, as such, 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 by consuming antioxidants that neutralize "bad" free radicals.

Antioxidants are found in all foods but primarily those of plant origin, such as, fruits, vegetables, nuts, seeds and grains.

A few important antioxidants include:

Vitamin C: This antioxidant helps your 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 damaging 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" and is the master antioxidant and detoxifier of every cell in your body.

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

Vegetables that are high in nitrate are also inherently high in antioxidants, which is likely why vegetables are so effective at increasing and maintaining optimal levels of nitric oxide for overall health and well-being.

3. Use Nitric-Oxide-Boosting Supplements

Several dietary supplements are marketed as “nitric oxide boosters”.

These supplements don’t contain nitric oxide itself, but they 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 has to be consumed in the diet under certain conditions, while healthy adults can make all they need. It directly produces nitric oxide through a process called the L-arginine-NO pathway. Several studies support the use of L-arginine for increasing blood flow and in those with high blood pressure, including pregnant women, L-arginine is effective at lowering blood pressure.

L-arginine is generally recognized as safe when taking 20 grams per day, but it may cause digestive symptoms at dosages as low as 10 grams.

L-Citrulline

L-citrulline is a dispensable amino acid, meaning your body can make all it needs. When L-arginine is converted to nitric oxide, L-citrulline is produced as a byproduct. 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 levels of L-arginine in your body more than supplementing with L-arginine itself does. This is because a large percentage of L-arginine is broken down before reaching your bloodstream.

Studies have found L-citrulline to increase blood flow, improve exercise performance and lower blood pressure.

L-citrulline is considered relatively safe, and there is a low risk of side effects, even with high doses.

4. Breathe Through Your Nose

One of the most effective ways to increase Nitric Oxide is by BREATHING THROUGH YOUR NOSE!

Enzymes have been found in the nose and in the paranasal sinuses that produce Nitric Oxide. Nitric Oxide levels in the sinuses are even much higher than what is produced in the nose. Nitric aicd produced in the paranasal sinuses is excreted continuously into the nasal airways of humans and reaches the lungs with inspiration during nasal breathing.

Those of us who do not breathe correctly and use the mouth for breathing produce less nitric acid than nasal breathers.  You should learn to breathe correctly through the nose so you make more nitric oxide as well as reap a whole host of other benefits of nasal breathing.  If you are highly congested, due to the common flu, and need to resort to mouth breathing, then you might want to use a mouthwash more sparingly, as it will kill all good and bad bacteria in the mouth.  The good bacteria in the mouth plays a role in the production of nitric acid in mouth breathers. 

5. Get Your Blood Flowing With Exercise

Exercise really does get your blood pumping, largely because it stimulates and improves endothelial function.  Endothelium refers to the thin layer of cells that line the blood vessels. These cells produce nitric oxide, which keeps blood vessels healthy.

Insufficient exercise can result in endothelium dysfunction, leading to reduced NO production, 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 also increases antioxidant activity, which helps inhibit the breakdown of nitric oxide by other free radicals.

The benefits of exercise on endothelial health and nitric oxide production can be seen in as little as 10 weeks when exercising for 30 minutes at least three times a week. For optimal results, combine aerobic training, such as walking or jogging, with anaerobic training, such as resistance training. 

CONCLUDING REMARKS

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

This effect allows blood, nutrients, and oxygen to flow freely to every part of your body. But when nitric oxide production is decreased, your health can become compromised. Therefore, it’s important to achieve and maintain optimal levels of nitric oxide in your body.

A diet high in nitrate-rich vegetables and antioxidants or the use of supplements, such as L-arginine or L-citrulline, are beneficial ways to boost your body’s natural production of nitric oxide for good health and well-being. Other proven strategies include practicing and adhering to nasal breathing  and exercising regularly (at least 30 minutes per day).

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