Nitric oxide, or NO2, is the laughing gas given to those who request it at the dentist, but it is also a molecule that plays several important roles in the body. Chemist Jason Clark explains that NO2 helps carry information between nerve cells in the brain, helps the immune system fight bacteria, reduces inflammation, lowers blood pressure, dilates blood vessels and increases strength. Athletes and those with high blood pressure can especially benefit from higher levels of NO2, and this can be done safely. Before trying to increase NO2 levels in the body, talk with your doctor to ensure this is safe and appropriate for you.
Step 1
Exercise regularly. This is the most common way of increasing NO2 levels in your body, says Clark on the website Nutrition Express. Exercise increases the oxygen needs of your muscles; this is normally supplied through the blood. Your blood pressure increases to boost blood flow, allowing the lining of your arteries to release NO2, so your blood vessels expand and let more blood flow through to muscles.
Step 2
Take an L-arginine supplement or eat foods containing L-arginine, or arginine, an amino acid that changes into NO2. A typical dose is usually 2 to 3 g daily in two to three doses. Foods with this amino acid include walnuts, hazelnuts, brown rice, raisins, coconut, chocolate, chicken, dairy foods and oats.
Step 3
Take an L-citrulline supplement. Citrulline is an amino acid created by arginine inside cells, then converted back into arginine, stimulating more NO2 to be made, explains Clark. These conversions are aided by enzymes in the body, and eating foods rich in antioxidants, such as vitamins C and E and coenzyme Q10, can help protect these enzymes. NO2 is short-lived in the body, and the more antioxidant protection, the more stable and long-lasting the NO2 will be.
Step 4
Use an NO2 supplement. These can typically be found in specialty vitamin or nutrition stores and contain compounds that help stimulate nitric oxide levels in the body. Consult your doctor before using such supplements to make sure it is safe for you to consume.
Tips and Warnings
- Eating a heart-healthy diet low in fat, high in fiber, and rich in fruits and vegetables might help your body produce more NO2. When individuals have atherosclerosis, or plaque in their arteries, the ability to produce NO2 is often affected.
- Before taking any supplements, talk with your doctor to make sure they will not interact with any medical conditions you might have or medications you are taking. Even though they are natural and can be found in food, amino acid supplements might not be appropriate for everyone, although in dietary sources, such as food, they are typically safe. Talk to your doctor before trying to increase NO2 levels to see if this route is right for you.
Member Comments