Wider blood vessels help increase the delivery of nutrients and oxygen to working muscles during exercise, thus enhancing exercise performance. These supplements often contain several ingredients that are said to increase nitric oxide, such as nitrate or the amino acids L-arginine and L-citrulline.

In many analyses, nitrate has been shown to improve exercise performance in cyclists, runners, swimmers, and even kayakers 30 , 31 , On the other hand, L-arginine has not proven to be effective for improving exercise performance in many studies 33 , According to one older study, this may be because much of the L-arginine that is ingested is metabolized or broken down before it gets a chance to reach the bloodstream Supplements intended to increase nitric oxide are commonly promoted as performance enhancers.

While the performance-enhancing benefits of L-arginine are minimal, nitrate and L-citrulline may be worthwhile. Nitric oxide production may be reduced 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 may have important implications for diabetes treatment and disease prevention.

One review of 10 studies found that supplementing with L-arginine could significantly reduce insulin levels in people without diabetes Another study in people looked at the effects of L-arginine on preventing or delaying the progression of type 2 diabetes While L-arginine did not prevent people from developing diabetes, it did increase insulin sensitivity and improve blood sugar control However, other research has found no effect of L-arginine on fasting blood sugar levels and blood sugar control in people with diabetes Therefore, until more research is available, it is premature to recommend taking L-arginine supplements to treat or manage diabetes.

People with diabetes have impaired nitric oxide production, which can lead to harmful health effects. L-arginine has been shown to reduce insulin levels and slow the progression of diabetes, but more research is needed before it can be recommended. Nitric oxide supplements are generally safe when taken in appropriate amounts 13 , According to some older research, L-arginine taken in doses above 10 g can cause stomach discomfort and diarrhea Beetroot juice supplements can also turn your urine and stool a dark red color.

This is a common but harmless side effect Nitric oxide supplements are generally considered safe. However, there are some side effects to be aware of, including potential stomach discomfort and diarrhea, as well as dark red stool and urine.

Many supplements are claimed to increase nitric oxide in the body and provide impressive benefits for health and performance. However, other supplements, such as French maritime pine bark extract, have also been shown to increase or maintain nitric oxide levels.

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Beetroots are a vibrantly colored, delicious, and nutritious vegetable with many health benefits. Here are 9 beet benefits, backed by science. Your cart is empty Continue shopping Have an account? Cart 0 Close. Update Checkout. Continue shopping. Collection: RED Nitric Oxide Boost Think Red—Think Powerful Boost.

Steel-Libido RED. Steel-Libido RED Value Size. Testosterone Mega-Boost RED. For example, foods that contain L-arginine include:. Nitric oxide NO supplements don't actually have the nitric oxide gas. Instead, NO supplements typically contain substances, such as amino acids—like L-arginine and L-citrulline—and nitrates.

And your body may convert these substances into nitric oxide. In general, NO supplements are likely commonly available as capsules. Other dosage forms of NO supplements include:.

But some of these other dosage forms might be in combination with other ingredients. You may also see vegetarian and vegan options. What is best for you will depend on form preference and what you hope to get in terms of effects. Each product may work a bit differently, depending on the form.

Following a healthcare provider's recommendations or label directions is essential. Aside from diet or supplements, exercise is another way to increase nitric oxide NO levels.

Nitric oxide NO supplements contain substances that your body may turn into NO, which is a naturally occurring gas that relaxes blood vessels and increases blood flow. NO supplements have a few potential uses for:. Since more extensive research is needed, you must ensure the diagnosis and treatment of your medical conditions are completed on time.

Before using NO supplements, ask a registered dietitian, pharmacist, or healthcare provider to weigh in on the process of deciding what may benefit you. Nitrite turns into nitric oxide in the body. In general, you may increase nitric oxide with diet, supplements, or exercise.

To safely take supplements—like nitric oxide NO supplements—inform your healthcare providers and pharmacists about any and all medications you take. This includes over-the-counter OTC , herbal, natural medicines, and supplements. They can help prevent possible interactions and side effects.

The Department of Defense Dietary Supplement Resource: Operation Supplement Safety. Nitric oxide supplements. Koolwal A, Manohar J. S, Rao TSS, et al. L-arginine and erectile dysfunction.

Journal of Psychosexual Health. Food and Drug Administration. Drugs FDA: FDA-approved drugs. United States Department of Agriculture. FoodData Central: Nitric oxide. Kiani AK, Bonetti G, Medori MC, et al. Dietary supplements for improving nitric-oxide synthesis.

J Prev Med Hyg. Nitric oxide. National Institutes of Health: Office of Dietary Supplements. Dietary supplement label database: nitric oxide.

Rodrigues-Krause J, Krause M, Rocha IMGd, et al. Association of L-arginine supplementation with markers of endothelial function in patients with cardiovascular or metabolic disorders: a systematic review and meta-analysis.

Rytlewski K, Olszanecki R, Korbut R, et al. Effects of prolonged oral supplementation with l-arginine on blood pressure and nitric oxide synthesis in preeclampsia. Eur J Clin Invest. Magee L, von Dadelszen P. Prevention and treatment of postpartum hypertension.

Cochrane Database Syst Rev. Gonzalez AM, Townsend JR, Pinzone AG, et al. Supplementation with nitric oxide precursors for strength performance: a review of the current literature.

Tonelli AR, Haserodt S, Aytekin M, et al. Nitric oxide deficiency in pulmonary hypertension: pathobiology and implications for therapy. Pulm Circ.

Bryan NS. Nitric oxide deficiency is a primary driver of hypertension. Biochem Pharmacol. Almannai M, El-Hattab AW. Nitric oxide deficiency in mitochondrial disorders: The utility of arginine and citrulline. Front Mol Neurosci. Pharmacological therapies, lifestyle choices and nitric oxide deficiency: a perfect storm.

Pharmacol Res. Inomax label. McNeal CJ, Meininger CJ, Reddy D, et al. Safety and effectiveness of arginine in adults. J Nutr. Grimble GK. Adverse gastrointestinal effects of arginine and related amino acids.

National Center for Complementary and Integrative Health. Cardiovascular disease. Hypertension high blood pressure.

Eating these foods is linked to bowel cancer, and nitrates are thought to be the culprit 11 , Therefore, nitrates from vegetables are harmless, whereas nitrates in processed meats can be troublesome to health, particularly when consumed in excess over long periods Nitric oxide 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.

Antioxidants are molecules that neutralize free radicals, which contribute to the short life of nitric oxide These antioxidants are found in all foods but primarily those of plant origin, such as fruits, vegetables, nuts, seeds, and grains.

Several studies have found that ingesting nitric oxide precursors, such as nitrate or citrulline, with antioxidants maintain greater levels of nitric oxide in your body by helping reduce its breakdown 23 , 24 , 25 , 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 5.

Two of the most commonly used ingredients are L-arginine and L-citrulline. 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 Several studies support the use of L-arginine for increased blood flow, but only in certain populations.

In those with high blood pressure , including pregnant people, L-arginine is effective at lowering blood pressure 28 , 29 , 30 , However, evidence on the ability of L-arginine to improve blood flow or exercise performance in healthy individuals remains mixed 32 , 33 , 34 , L-arginine is generally recognized as safe when taking up to 30 grams per day, but it may cause digestive symptoms at dosages as low as 10 grams 36 , 37 , When L-arginine is converted to nitric oxide, L-citrulline is produced as a byproduct 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 41 , 42 , L-citrulline is considered relatively safe, and there is a low risk of side effects, even with high doses Mouthwash destroys bacteria in your mouth that can contribute to the growth of cavities and other dental diseases.

Unfortunately, mouthwash kills all types of bacteria, including the beneficial ones that help produce nitric oxide. Special bacteria in the mouth convert nitrate to nitric oxide.

Humans cannot produce nitric oxide from nitrate without these bacteria Research has shown that mouthwash kills the oral bacteria needed to produce nitric oxide for up to 12 hours 46 , This leads to a decrease in nitric oxide production and, in some instances, an increase in blood pressure 48 , The detrimental effects of mouthwash on nitric oxide production may even contribute to the development of diabetes , which is characterized by malfunctions in insulin production or action.

Without nitric oxide, insulin cannot work properly. 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 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 52 , 53 , Studies have also shown that exercise increases antioxidant activity, which helps inhibit the breakdown of nitric oxide caused by free radicals 55 , 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 Green, leafy vegetables like arugula tend to contain the highest concentration of nitrates.

Beets , celery, and carrots are also good sources of nitrates. Eating nitrate-rich foods offers the same potential health benefits as taking supplements that produce nitric oxide. In several studies, for example, drinking beetroot juice seemed to improve oxygen uptake and blood flow during exercise.

There is no standard dosage for L-arginine supplements or nitrate-rich foods. Keep in mind that most people already get about 5 grams g of L-arginine per day from their diet. That said, taking between 2. Taking about 6 g per day has been shown to improve strength and power during exercise.

Some people take up to 24 g per day to get benefits. However, taking more than 9 g per day may increase the risk of side effects.

Nitric oxide is a type of compound called a free radical. Free radicals are produced naturally during normal cell reactions.

They are highly reactive in the body, and they are important for several bodily processes. However, free radicals are unstable, and at high levels they can build up and create a state called oxidative stress.

During oxidative stress, there are not enough antioxidants to control the free radicals. This imbalance can lead to cell damage and ultimately to diseases like cancer.

Taking L-arginine at a controlled level for a short time has been proven to be safe for most people, including pregnant people and children. If you are breastfeeding, have recently had a heart attack, or have liver or kidney disease, L-arginine supplements may not be safe for you.

Talk to your healthcare provider before taking this supplement. Also, people with a genetic condition called guanidinoacetate methyltransferase deficiency GAMT may not be able to process arginine.

They should not take L-arginine supplements. L-arginine supplements can interact with several medications and other supplements. Ask your healthcare provider about taking it with:. Dietary supplements are not regulated by the U. Food and Drug Administration FDA the way medicines are regulated.

For this reason, supplements may contain unknown added ingredients, and they may contain less of the active ingredient than they advertise. Make sure to look for a seal by a third-party quality testing organization on the bottle.

These organizations test to make sure the product has the correct type and amount of ingredients listed and does not contain a harmful level of contaminants. Credible third-party testing organizations include:. In the case of nitric oxide supplementation, adding nitrate-rich foods to your diet may give you the benefits you want without the risks that come with taking dietary supplements.

Because nitric oxide is a highly reactive compound, it works quickly to affect many systems in the body. This can lead to several benefits when nitric oxide is balanced out by antioxidants. However, you can take too much L-arginine which could lead to unhealthy levels of nitric oxide in your body.

Once you have reached the oxidative stress state, your risk for developing diseases and other health problems increases. Taking L-arginine supplements to increase nitric oxide levels can lead to side effects.

Side effects of L-arginine may include:. Certain nitric oxide supplements also may trigger herpes outbreaks. Research has also shown a link between high levels of nitric oxide and skin diseases like psoriasis, eczema, and skin cancer. Taking smaller doses or dividing up the doses of nitric oxide supplements may reduce the risk of side effects.

Nitric oxide is an important chemical messenger in the body. It can promote blood flow, help nerve cells communicate, and may improve immunity.

Taking L-arginine supplements or eating a nitrate-rich diet may be beneficial for people with a variety of health problems, including high blood pressure, peripheral artery disease, and erectile dysfunction. However, nitric oxide is a free radical that can lead to cell and tissue damage when taken in excess.

Research about the exact benefits of nitric oxide supplementation with L-arginine is mixed and incomplete. Finally, in addition to causing side effects, L-arginine supplements can be dangerous for certain populations.

Talk to your doctor about the possible benefits and risks of nitric oxide for your body. National Library of Medicine: PubChem. Nitric oxide. Encyclopaedia Britannica. There are no recommended amounts of nitric oxide, or even a recommended dosage of nitrate consumption. There are great functional foods that can offer slight improvements in oxygen uptake and muscle efficiency.

Fruits and vegetables like arugula, celery, carrots, and beets are rich in nitrates, which your body will naturally convert to nitric oxide.

Adding fresh beet juice to a smoothie in the morning is not only a filling and tasty way to start your day, it has plenty of other positive benefits when compared to taking a powder or pill. Beet juice provides 3. All supplements come with some amount of risk see below and nitric oxide supplements are no exception.

Whenever the ingredients of a supplement like this claim to deliver the same results as substances your body already provides—the ones that boost endurance, strength, power, and stamina—you should be wary.

These pre-workout supplements might contain large amounts of other ingredients like caffeine, which can have adverse effects, especially on young athletes. Most sports dietitians recommend a food-first approach to nutrition.

If athletes choose to use supplements despite the risks , USADA has always recommended that athletes use only dietary supplements that have been certified by a third-party program that tests for substances prohibited in sport. Unlike pharmaceuticals, the FDA does not analyze the safety, efficacy, or label accuracy of supplements before they are sold to consumers.

Manufacturers may misidentify prohibited substances on labels, or they may omit prohibited substances from labels altogether. In some cases, dietary supplements with illegal or dangerous ingredients have remained on shelves for years, despite FDA warnings and recall efforts.

No organization can guarantee the contents or safety of any dietary supplements. Consequently, athletes always assume the risk of testing positive for prohibited substances or experiencing negative health effects when they use supplements.

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