How can you get nitric oxide naturally

You can also add cacao powder or nibs to your smoothie. Amino acids, such as L-arginine and L-citrulline, are essential in order for your body to be able to produce nitric oxide. The easiest way to include amino acids in your diet is through supplementation. The amino acid L-arginine, also called arginine, is found in foods such as nuts particularly walnuts and seeds.

A number of studies found that increasing your intake of L-arginine can help increase the amount of NO in your body. A small human study involving 8 patients with cystitis had increased NO levels after two weeks of daily L-arginine supplements. Some groups of people, however, like pregnant women, may need an L-arginine supplement.

Citrulline, or L-citrulline, is an amino acid that converts to arginine, which, as we have seen, is used in the formation of NO. Your body can produce all the L-citrulline it needs, but a supplement can boost the production of NO faster than an L-arginine supplement — and your body can absorb and use it more effectively. A small study found that citrulline supplements may help promote NO synthesis within a few hours, but subjects may need to take the supplements for longer to see benefits in blood flow.

Beetroot has one of the highest concentrations of dietary nitrate in the plant kingdom. They rank just after leafy greens for nitrate levels.

In one study, 38 adults who were given 70 milliliters of beetroot juice were shown to have elevated NO levels 45 and 90 minutes afterward.

Beetroot can be added to smoothies, salads, or even brownies. Beet juice is popular with athletes and bodybuilders as a pre-workout boost. Be careful when using beet juice or a beets supplement, as some products have high levels of added sugar. Pro tip: the less sugar content in your beets supplement, the better. You probably know that citrus fruits — such as oranges, lemons, and grapefruits — are great sources of vitamin C.

Some studies suggest that vitamin C might also increase the amount of nitric oxide synthase, an enzyme essential for NO production. By boosting NO levels, citrus fruits may also help lower the risk of high blood pressure and heart disease and help optimize brain function. As well as eating citrus fruits whole, or juicing them, try adding the zest to your salad, seafood, or fish dish to boost your intake.

One study showed eating beets increased nitric oxide levels by over 20 percent in just 45 minutes. One animal study showed a 40 percent increase in nitric oxide levels one hour after garlic consumption. Garlic boosts nitric oxide levels by stimulating nitric oxide synthase, the enzyme that helps the body synthesize nitric oxide from the amino acid L-arginine.

Research shows the flavanols found in cocoa help to maintain optimal nitric oxide levels. One study showed consuming 30 grams of percent dark chocolate per day — just over one ounce — was enough to significantly increase nitric oxide levels.

Spinach, swiss chard, arugula, cabbage and kale, and the algae spirulina, are high in nitrates, which are converted directly into nitric oxide in the body. Research shows regular intake of leafy greens maintains optimal nitric oxide levels and reduces the risk of cardiovascular disease.

One large study showed a direct correlation between dietary intake of the amino acid L-arginine and optimal levels of nitric oxide in the blood. Nuts and seeds — particularly walnuts and flax seeds — are very high in arginine, which contributes to the production of nitric oxide.

Oranges, lemons, limes, and grapefruit are high in vitamin C, which increases the bioavailability of nitric oxide and maximizes its absorption. Vitamin C also increases levels of nitric oxide synthase. It helps blood vessels dilate to promote proper blood flow and may provide various health benefits, including improved exercise performance, lower blood pressure and better brain function 1 , 2 , 3 , 4. Switching up your diet is one of the best and most effective ways to naturally boost levels of this important molecule.

Beets are rich in dietary nitrates, which your body can convert to nitric oxide. Similarly, another study showed that drinking 3. Thanks to their rich content of dietary nitrates, beets have been linked to a number of health benefits, including improved cognitive function, enhanced athletic performance and lower blood pressure levels 7 , 8 , 9. Garlic can boost nitric oxide levels by activating nitric oxide synthase, the enzyme that aids in the conversion of nitric oxide from the amino acid L-arginine Another test-tube study found that aged garlic extract also helped maximize the amount of nitric oxide that can be absorbed by the body Meat, poultry and seafood are all excellent sources of coenzyme Q10, or CoQ10 — an important compound believed to help preserve nitric oxide in the body Organ meats , fatty fish and muscle meats like beef, chicken and pork contain the highest concentration of CoQ Studies show that getting enough CoQ10 in your diet not only preserves nitric oxide but can also help improve athletic performance, prevent migraines and promote heart health 18 , 19 , Dark chocolate is loaded with flavanols — naturally occurring compounds that boast an extensive list of powerful health benefits.

In particular, research shows that the flavanols found in cocoa can help establish optimal levels of nitric oxide in your body to promote heart health and protect cells against oxidative damage One day study in 16 people showed that consuming 30 grams of dark chocolate daily led to significant increases in nitric oxide levels in the blood. Because of its rich content of nitric-oxide-boosting flavanols, dark chocolate has been associated with improved blood flow, enhanced brain function and a lower risk of heart disease, too 23 , 24 , Leafy green vegetables like spinach, arugula, kale and cabbage are packed with nitrates, which are converted to nitric oxide in your body According to one review, regular consumption of nitrate-rich foods like green leafy vegetables can help maintain sufficient levels of nitric oxide in the blood and tissues One study even showed that eating a nitrate-rich meal containing spinach increased salivary nitrate levels eightfold and significantly decreased systolic blood pressure the top number Other research has found that consuming high-nitrate leafy greens may also be associated with a reduced risk of heart disease and cognitive decline 29 , Citrus fruits like oranges, lemons, limes and grapefruit are all excellent sources of vitamin C, an important water-soluble vitamin that plays a central role in health Vitamin C can enhance levels of nitric oxide by increasing its bioavailability and maximizing its absorption in the body Research shows that it may also bump up levels of nitric oxide synthase, the enzyme needed for the production of nitric oxide 33 , Eating more plant-based nitrate in your diet will increase the amount of nitric oxide you have.

Foods like beetroot, red spinach, oranges, and almonds all help boost nitric oxide. Nitric oxide boosting foods act directly by supplying increased nitrate to your system and indirectly via antioxidants and increased L-arginine and L-citrulline.

You can learn more about nitrate-rich foods that support anti-aging and foods that increase nitric oxide levels. Omega-3 fatty acids from diet also increase nitric oxide synthesis. You can source these fatty acids from walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae.

Antioxidants help prolong the short life of the gas nitric oxide. The half-life of nitric oxide is between seconds. Foods containing antioxidants neutralize the free radicals that contribute to a shortened nitric oxide lifespan and thus support nitric oxide synthase activity.

Researchers have warned that nitric oxide and its associated benefits could be lost with the increased consumption of processed meats and foods with added nitrate, as opposed to naturally occurring nitrate. Recent studies show that vitamins in fruits, vegetables, green tea, and black tea block nitrosamine formation. The best foods for ample antioxidant contents include tart cherry, pomegranate juice, blueberries, strawberries, and citrus fruits.

Dump exercises are a powerful way to target your muscles and increase fitness levels. It's a type of advanced stability drill that strengthens muscles, ligaments, and tendons around the knee. Here's an example of a perfectly executed nitric oxide dump exercise : three sets of 10 reps for a total of around 4 minutes. This quick exercise is meant to be repeated 3 times a day, leading to a total of 15 minutes of exercise time. Nitrite reserved in our skin cells reacts with sunlight to produce what is called dermal nitric oxide.

There are numerous benefits to this phenomenon. Specifically, nitric oxide production on the skin is important for three key reasons: wound healing, dermal immune response, and dermal vasodilation. Learn more about the endless benefits of getting the right amount of sun to boost nitric oxide levels.

Increased stress lowers nitric oxide levels, and lower nitric oxide levels increase stress. It's feedback systems that spiral health out of control. Symptoms of low nitric oxide include anxiety, depression, and fatigue, which are all made worse by stress. Stressful events can engage the parasympathetic nervous system, which causes the heart to pump and adrenal glands to engage.

Try to put plans in place and use tools to prevent stress from reaching this level. Find more about how the body uses nitric oxide to reduce stress and ways you can manage stress levels for achieving optimal health. It keeps us alive, but mostly we don't think about the way we breathe.

But the way we choose to breathe makes a big difference in our quality of life and our health. One key difference is that breathing through the nose allows nitric oxide production in the nasal cavity. When we breathe through our mouth, there are no nitric oxide production benefits. Nose breathing helps produce nitric oxide that relaxes the muscle around blood vessels and arteries helping the body relax. SKY meditation is an example of a popular breathing practice that increases nitric oxide and one that drastically:.