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7 Ways To Maintain or Increase Nitric Oxide in Your Body Naturally

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Image by Daniel Reche from Pixabay

Nitric oxide is a substance that your body produces and so it is important for your health.

Nitric oxide helps your body in many ways, from improving blood vessels, stimulating the increase in hormones such as insulin and growth to improving physical performance and heart health.

Nitric oxide is also associated with lowering blood pressure among other benefits.

“Nitric oxide is an unstable molecule that degrades quickly in the bloodstream, so it must be constantly replenished.”[3] This was revealed in the ‘Nitic oxide metabolism and breakdown’ research done and recorded in Biochimica et Biophysica Acta (BBA) – Bioenergetics Vol.1411, Issues 2-3, May 5, 1999.

The seven (7) ways to maintain or increase nitic oxide in your body are;

  1. Eat leafy vegetables

Eating leafy vegetables is a great way to increase or maintain the nitic oxide amount in your body. This is because leafy vegetables have nitrate which are converted to nitric oxide in the body.

Lettuce, arugula, kale, cabbage and spinach are deemed to have high concentrations.

The research ‘Nitrate in leafy green vegetables and estimated intake’ published in The African Journal of Traditional, Complementary and Alternative Medicines 14(3), March 1, 2017 reveals that leafy vegetables have a considerable amount of nitrate.

    2. Eat other vegetables


The research ‘Nitrate in leafy green vegetables and estimated intake’ published in The African Journal of Traditional, Complementary and Alternative Medicines 14(3), March 1, 2017 also shows that other vegetables such as oilseeds, tubers, grains and nuts contain nitrate.

So go ahead and consume other vegetables.

      3. Eat fruits


Fruits have lesser amounts of nitrate compared to vegetables, but they are still a source and will help you to maintain or increase nitric oxide in the body.

For example, it is recorded that watermelon has citrulline - an amino acid that is converted to arginine in the body and then nitric oxide.

The study done with two (2) weeks of watermelon juice supplementation and eight (8) healthy recreationally - active males concluded that the watermelon juice supplementation did improve nitric oxide bioavailability.

This study was recorded in Nitric Oxide, September 30, 2016.

      4. Increase antioxidants intake


An antioxidant is a substance that helps to inhibit oxidation, so assisting in preventing deterioration of stored food.

It also helps to protect cells in your body from damage cause by free radicals. This is important as free radicals have been associated with heart disease, cancer, etc.

Examples of antioxidants are vitamins C and E, flavonoids, tannins, phenols and lignans.

It has been recorded that antioxidants helps the body to better maintain nitric oxide by reducing the rate of its breakdown, if used along with nitrate or citrulline.

The research ‘Tetrahydrobiopterin, l-arginine and Vitamin C Act Synergistically to Decrease Oxidative Stress, Increase Nitric Oxide and Improve Blood Flow after Induction of Hindlimb Ischemia in the Rat’ has shown that antioxidant being present such as vitamin C, do help to preserve and enhance nitic oxide.

This research was published in Molecular Medicine 18(1), 2012


         5. Take supplements


Supplements can help to enhance nitric oxide.

The most common ingredients in supplements that do so are L-arginine and/or L-citrulline.

L-arginine

L-arginine is an amino acid that helps to build proteins and releases nitric oxide in the blood.

It is an essential amino acid which means it is used up by the body as well as replenished by the body.

If the body cannot make enough, then the rest is derived from food such a leafy vegetables and supplements such as Cardio 9.

You may learn about Cardio 9 HERE.

L-citrulline

L-citrulline is a non-essential amino acid, which means the body can produce all it needs.

The kidney changes L-citrulline into L-arginine and nitric oxide.

Additionally, ingredients like beetroot, vitamins B6 and B12 along with L-arginine and L-citrulline makes that supplement even more supportive of nitric oxide. These and more are present in the supplement Cardio 9.

You may learn more about Cardio 9 HERE.

          6. Try not to lose beneficial bacteria


Try not to lose bacteria that help to produce nitric oxide.

An example is the commensal bacteria in the mouth which is part of the gastrointestinal tract.

Therefore, it is suggested to limit the use of mouthwash so as not to destroy these beneficial bacteria.

           7. Exercise


“Exercise really does get your blood pumping, largely because it 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 nitric oxide production 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 inhibit the breakdown of nitric oxide caused by free radicals.”[5]

The research - ‘Effects of exercise training on nitric oxide, blood pressure and antioxidant enzymes’ showed that exercise does stimulate nitric oxide release from endothelial cells.

This research was published in the Journal of Clinical Biochemistry and Nutrition 60(3), May 2017.



[3] https://www.healthline.com/nutrition/how-to-increase-nitric-oxide#section2

[5] https://www.healthline.com/nutrition/how-to-increase-nitric-oxide#section4