How to Safely Consume Nitric Oxide, According to Experts
Some supplements, like fiber or magnesium, are probably familiar to you; you may have even read about them right here at WH. Then there are others that may sound familiar to you but that you are less familiar with, such as nitric oxide. Let's get you up to speed on this popular workout supplement if that's the case.
The fact that supplements don't truly contain nitric oxide should be kept in mind. Instead, according to Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, they're formulated with substances like L-arginine, L-citrulline, or nitrates from organic sources like beets that are said to assist your body produce more nitric oxide.
A lot of times, nitric oxide is mentioned in relation to performance, such as how it might improve your capacity for hard work outs or help you run quickly when you're playing sports.
Do nitric oxide and the supplements that promise to increase it, then, live up to the hype? And what exactly is nitric oxide? Here are some things to be aware of regarding nitric oxide, products that promise to boost it, and possible hazards.
Describe nitric oxide.
According to Keri Gans, RD, author of The Small Change Diet, "nitric oxide is a naturally-occurring gas formed by the combination of nitrogen and oxygen," at its most fundamental level. However, it's not just any gas; rather, your body naturally produces it, according to Keatley.
Vasodilation, or the relaxing of the inner muscles of the blood arteries to cause them to widen, is one of its most crucial roles, according to Keatley. This procedure improves blood flow and reduces blood pressure.
According to Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, nitrates, which your body transforms into nitric oxide, are found in abundance in dark green leafy vegetables and a few other certain foods. Some of the major issues include:
- Cabbage
- Broccoli
- Parsley
- Carrot
- Spinach
- Beet
- Lettuce
- Kale
- Arugula
The Best Way To Determine If You Need A Nitric Oxide Supplement
No overt or obvious indication exists that you require more nitric oxide. According to Matheny, if someone wants to maximize the benefits of their training, they will typically take a supplement.
There is no way to tell for sure if taking a nitric oxide supplement would be beneficial, agrees Gans. "You should talk to your primary care doctor if you're considering taking one, especially if you're taking any medications," said the doctor.
Furthermore, it's not necessarily a case of "more is more": "At the end of the day, your body will not create more nitric oxide if there is excess nitric oxide available, no matter how much [of the] precursors you have in your system," explains Keatley.
Advantages Of Nitric Oxide
According to Matheny, nitric oxide boosts oxygen flow to your muscles, which can help lessen the consequences of weariness. This suggests that you might be able to workout for a little longer than normal. But it doesn't mean you'll instantly turn into Allyson Felix or something; it just might help make what you already have function a little bit better.
When considering athletic performance and all the other benefits we list, keep in mind that "these benefits are seen far and few between in the research," according to Keatley. One tiny study of 12 participants, which is typical of investigations on nitric oxide, found that subjects who received L-arginine could do a knee extension exercise for longer than when they didn't.
After exercising, it could help you feel less sore.
According to Matheny, it is related to the issue of how oxygen gets to the muscles. Less soreness following an exercise results from your muscles being able to repair themselves more easily when they have more oxygen. But once more, further analysis is required before it can be said with certainty that a supplement that boosts nitric oxide has this impact.
Your blood pressure can go down as a result
According to Matheny, nitric oxide aids in blood channel dilation, which improves blood flow and ultimately lowers blood pressure. There is some evidence that suggests a supplement might be beneficial in this case. According to a 2019 systematic review and meta-analysis, L-citrulline can, for instance, lower both systolic and diastolic blood pressure when taken in doses of six grams (or more). But it is clearly a circumstance where you should "talk to your doctor first" before taking a supplement in an effort to lower your blood pressure.
Type 2 diabetes management may benefit from it.
The same applies here: Before starting any kind of supplement or medication, people with type 2 diabetes should speak with their doctor. However, studies have indicated that L-arginine may aid in enhancing insulin sensitivity, which in turn may aid type 2 diabetic patients in controlling their blood sugar.
Erectile dysfunction may be helped by it.
Even if you won't benefit from this, it's nevertheless worth mentioning that some people believe nitric oxide supplements can treat erectile dysfunction (ED). According to a 2019 systematic review and meta-analysis of ten trials, L-arginine supplementation may really be useful for treating mild to moderate ED.
The best way to use a nitric oxide supplement
Keatley reiterates, "Nitric oxide supplements typically come as precursors, often L-arginine or L-citrulline." Speaking with your doctor is crucial because the suggested dosing varies depending on the particular supplement and your needs.
When it comes to time, Keatley says it depends on what you intend to use it for. "Athletes might take it 30 to 45 minutes before exercise," he claims. Given that so many variables affect how you feel and how hard you can push yourself during any given workout, it can be difficult to determine whether or not the supplement is helping, says Keatley.
Supplemental Nitric Oxide Risks And Effects
There aren't many issues if you take your supplement as directed and it's from a trustworthy manufacturer, according to Gans. However, according to Keatley, there are a few possible negative effects to be aware of just in case:
-Uncomfortable stomach
-vomiting and bloating
-reduced blood pressure
Nitric oxide might lower blood pressure, therefore anyone with a history of low blood pressure should stay away from it, advises Gans. Always remember to check with your primary care provider before introducing supplements to your diet if you are using any prescription medications.
The body uses nitric oxide for several purposes, but before taking any supplements that can increase it, it's crucial to discuss this with your doctor.