Nitric oxide (NO) is an essential molecule that maintains the body’s overall health and function. NO is known for its role as a vasodilator, which improves circulation and reduces blood pressure. When blood vessels are dilated, the heart doesn’t have to work as hard to pump blood. This supports better oxygen delivery to tissues, especially during physical activity.
The use of nitric oxide supplements has grown over the years due to their possible performance and cardiovascular benefits. This article explores the effectiveness of nitric oxide supplements by reviewing the scientific evidence and considering any potential limitations.
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What Do Nitric Oxide Supplements Do and How Do They Work?
While you can get nitric oxide from your diet, supplementation may offer added benefits. Nitric oxide supplements don’t contain nitric oxide, but they contain the active ingredients that our bodies use to stimulate NO production.
These active ingredients include L-arginine and L-citrulline. L-arginine is an essential amino acid converted into nitric oxide by an enzyme called nitric oxide synthase (NOS). L-citrulline is a non-essential amino acid that is converted into L-arginine in the kidneys.
Nitric oxide supplements increase NO production, enhance enzyme activity, increase NO availability, and support endothelial function.
Top 5 Benefits of Nitric Oxide Supplements
- Improved Cardiovascular Health
- Enhanced Exercise Performance
- Increased Endurance, Strength, and Muscle Recovery
- Enhanced Sexual Health
- Cognitive Function Support
What Are the Best Nitric Oxide Supplements?
L-arginine, L-citrulline, and beetroot juice are the supplements with the most extensive research supporting their ability to enhance nitric oxide levels. Each comes in a capsule/tablet, liquid, or powder option. L-citrulline has been found to have longer-lasting effects and overall better absorption compared to L-arginine alone.
L-Arginine Supplements:
- Arginine Alpha-Ketoglutarate (AAKG) combines L-arginine with alpha-ketoglutarate to enhance absorption and effectiveness.
- L-Arginine HCl: This is L-arginine in a pure hydrochloride salt form
L-Citrulline Supplements:
- L-Citrulline Malate: This form combines malic acid with L-citrulline. Some studies have shown that it can enhance exercise performance and reduce fatigue.
- L-Citrulline: This is its pure form, typically used for its longer-lasting effects on NO levels.
- Nitrates: Beetroot juice is a natural source of dietary nitrates, which the body then converts into NO.
- Beetroot Juice Concentrate provides a significant amount of dietary nitrates.
- Beetroot Powder can be added to water or smoothies as a convenient option.
Best Nitric Oxide Supplements for Circulation and Blood Pressure
Supplements containing nitrates, such as beetroot powder, have been found to reduce blood pressure in individuals with hypertension. However, not all studies show a significant decrease in blood pressure, so a personalized approach may need to be considered.
L-Citrulline and L-arginine supplements have been shown to improve endothelial function, especially in postmenopausal women. Enhanced endothelial function can lead to better blood flow and reduced arterial stiffness, which may contribute to a lower risk of heart disease. More research is needed on NO supplements for individuals with heart conditions.
Dietary nitrate supplementation can increase the bioavailability of NO, reduce blood pressure, and improve muscle contractile function.
Best Nitric Oxide Supplements for Bodybuilding
- Endurance Performance: Nitrate-rich beetroot juice and L-citrulline positively affect endurance performance and recovery. Nitric oxide supplements offer some benefits to athletes competing in sports with single or repeated bouts of high-intensity exercise. These NO supplements have been found to increase time-trial performance, improve exercise efficiency, and lower oxygen consumption. Additional results suggest that nitrate supplementation could improve explosive exercise performance.
- Strength Training: While L-citrulline has been shown to improve strength and muscle performance, L-arginine has less consistent results. Research has not yet supported the benefit of beetroot juice on strength.
Best Nitric Oxide Supplements for Sexual Health
The use of nitric oxide supplements in the possible treatment of erectile dysfunction (ED) is a well-supported area of research. Evidence supports L-arginine use in men with mild to moderate ED. However, in more severe cases of ED, results may vary. In one study, a relatively high dose of L-arginine was used for a 3-month period, which significantly improved erectile function.
L-citrulline has been less studied for ED, although it does show some promise in enhancing erectile function in men with mild ED. Beetroot Juice: Though promising for heart health, more research is needed on its effects on ED.
Timing and Effectiveness of Nitric Oxide Supplements
- L-arginine is most effective when taken 1-2 hours before exercise.
- L-citrulline is also best when taken 1-2 hours before exercise for maximum impact on performance. This allows time for conversion into L-arginine and NO production.
- Beetroot juice: 2-3 hours before exercise will allow for the most benefits during your workout.
The timing for general health benefits can be more flexible and may depend on personal routine and preference. One study showed a significant improvement in endothelial function and lowered blood pressure in hypertensive patients after 4 hours of taking an NO supplement.
Some people may take supplements in the morning for convenience or as part of their pre-workout routine. It can be taken at any time for cardiovascular health, ideally as part of a daily routine. Taking NO supplements on an empty stomach can enhance absorption, especially for products like L-citrulline and L-arginine.
Nitric Oxide Supplements Side Effects
Nitric oxide supplements like L-arginine and L-citrulline are generally considered safe when used at recommended doses. However, it is important to be aware of any potential side effects, such as:
- Gastrointestinal Distress: Common issues include bloating, gas, diarrhea, and nausea. These are typically experienced with higher doses of L-arginine and beetroot juice.
- Changes in Blood Pressure: NO supplements can cause a drop in blood pressure, possibly leading to dizziness or hypotension.
- Interactions with Medications: Careful consideration is needed when taking NO supplements with blood pressure medications or erectile dysfunction drugs to avoid potential adverse effects.
- Allergic Reactions such as rashes or itching could occur, although these are typically rare.
- Headaches could occur due to fluctuations in blood flow.
Considerations for Certain Populations:
Due to its effects on blood pressure, anyone with a heart condition would need to err on the side of caution with NO supplements as they may worsen symptoms.
For individuals taking hypertension medications or ED medications, NO supplements can cause a significant reduction in blood pressure. It’s important to work with your healthcare provider to monitor and adjust dosages as needed.
Individuals with a history of nephrolithiasis or compromised renal function may want to be mindful of increasing NO supplementation. NO supplements with lower levels of oxalates for individuals with sensitivity are available.
Best Practices for Using Nitric Oxide Supplements
These are several diverse populations that may benefit from NO supplements:
- Nitric oxide supplements may benefit athletes and fitness enthusiasts by enhancing endurance, strength, and faster recovery time.
- Individuals with hypertension, early cardiovascular disease, or peripheral artery disease may see improvements in blood pressure and vascular function.
- Individuals with erectile dysfunction may experience improved erectile function with L-arginine or L-citrulline supplements.
- NO supplements may also benefit older adults for improved circulation and cognitive support.
- Benefits in endothelial function and vascular health could be valuable for overall diabetic health.
The recommended dose of NO supplementation varies according to use, medical history, and current medical conditions.
- For specific exercise performance, L-arginine supplementation dosed at 1.5-2 g/day for 4-7 weeks appears to be most effective in improving aerobic performance, whereas 10-12 g/day for 8 weeks was shown to enhance anaerobic performance.
- A recommended dose of L-arginine for general health varies between 2-6g, taken before bedtime. To minimize the risk of gastric discomfort, divide the amount into three doses.
- L-citrulline is most effective for exercise performance when dosed up to 6g an hour before exercise. A lower 3-5g dose is more effective for general health.
- The optimal dosage of beetroot juice for improving exercise performance has been found to range between 300-500 ml, taken 2-3 hours before exercise. This dosage can also be taken for general health benefits. some text
- Another study showed significant benefits in combining beetroot juice with other NO supplements over long-term use for exercise performance.
It is important to consider the variability of differences between dosages. Always consult your healthcare provider to ensure safety and efficacy when using NO supplements. The effectiveness and safety of NO supplements depend on the quality of the product. Choose supplements from reputable brands that undergo third-party testing.
Do Nitric Oxide Supplements Work?
There is substantial evidence supporting the effectiveness of nitric oxide (NO) supplements. The human body makes less nitric oxide as we age, so it is important to support NO every day through diet or supplementation continuously.
Start with the recommended doses and monitor how your body responds. For the best results, NO supplements should be taken consistently as part of a balanced diet and healthy lifestyle. Always consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking other medications.
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Key Takeaways
- Nitric oxide is essential for health, acting as a vasodilator to improve blood circulation, lower blood pressure, and enhance oxygen delivery to tissues.
- Nitric oxide supplements don’t contain NO directly but include ingredients like L-arginine and L-citrulline that boost NO production in the body.
- Research supports the effectiveness of NO supplements for athletes, those with cardiovascular conditions, and individuals with ED.
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