Nitric oxide is an essential component of the body. It has an important role in the dilation of blood vessels, in the neurotransmission of signals, and in stimulating the release of hormones. Common nitric oxide supplements do not contain nitric oxide itself but include compounds like L-arginine and L-citrulline.
L-arginine is an amino acid that can stimulate the synthesis of nitric oxide and also helps build proteins. L-citrulline is a nonessential amino acid typically synthesized from L-arginine. You can find nitric oxide supplements as powder or pills.
Various types of food promote the formation of nitric oxide, and oral supplements are generally safe. However, check with a doctor whether nitric oxide supplements are suitable for you before taking them.
This article reviews the benefits of nitric oxide supplements, their side effects, and the foods that promote nitric oxide formation.
Nitric oxide benefits
Nitric oxide can help relax your body and dilate blood vessels. These beneficial properties may contribute to managing and improving certain health conditions, including:
Improving heart health
Nitric oxide supplements may improve the health of your heart by lowering your blood pressure, increasing your blood flow, and reducing the stiffness of your arteries.
Reducing erectile dysfunction
Nitric oxide supplements may help increase the blood flow. This may help to reduce erectile dysfunction in mild to moderate cases.
Improving recovery after exercise
Nitric oxide can improve the delivery of oxygen to the muscles. This may help reduce the soreness of the muscles after a workout and can also improve performance during intense exertion.
Nitric oxide supplements can also improve your blood flow. This may help speed up the recovery and healing of the tissues you activate during your workout.
Reducing high blood pressure
Nitric oxide can help reduce the blood pressure. This may help lower the risk of developing hypertension-related complications, including cardiovascular and renal disease.
During pregnancy, people may have a risk of developing pre-eclampsia, which is an increase in blood pressure that may be dangerous for the pregnant person and the baby. An older 2005 study found that taking L-arginine supplements helped lower blood pressure in people with pre-eclampsia. However, more research will confirm the benefits of nitric oxide supplements and their effects on blood pressure in pregnant people.
Other benefits
Nitric oxide may also play a role in:
- preventing the common cold
- recovering from trauma and injuries
- reducing the side effects of memory loss
Some, but very limited, evidence suggests that nitric oxide supplements may help weight loss and improve lung function.
However, more research is needed to confirm the efficacy of nitric oxide in treating these conditions.
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Get free cardWhat are the side effects?
Nitric oxide supplements containing L-arginine and L-citrulline are typically safe. However, people taking these supplements may experience some side effects, including:
- bloating
- nausea
- diarrhea
- vomiting
- stomach pain
- headaches
- palpitations
- heartburn
People with certain underlying health conditions may also have a higher risk of developing side effects when taking nitric oxide supplements. These may include:
- Cirrhosis: Taking nitric oxide supplements can worsen liver function.
- Low blood pressure: Nitric oxide supplements may not be suitable for people with low blood pressure as the supplements can lower blood pressure further. Doctors also typically recommend avoiding taking nitric oxide supplements before undergoing surgery.
- Guanidinoacetate methyltransferase (GAMT) deficiency: People with this genetic condition are lacking in enzymes that can convert arginine into creatine. For this reason, people with GAMT deficiency should not take nitric oxide supplements.
If you have concerns about whether taking nitric oxide supplements may be safe for your health conditions, consider contacting a doctor. They can advise you on the suitability of nitric oxide supplements and, if necessary, recommend the right dosage.
Foods with nitric oxide
Various kinds of food contain compounds that the body uses to make nitric oxide. These include:
- nuts
- meat
- fish
- poultry
- dairy products
- watermelon
- legumes
- beetroot
- green leafy vegetables
Eating these foods may guarantee an intake of nitric oxide similar to taking supplement tablets. Obtaining nitric oxide from your diet may also be an option for avoiding side effects that some people experience when taking oral supplements.
Summary
Nitric oxide supplements may help lower your blood pressure and improve your blood flow. This may help improve heart health, exercise performance, and recovery after physical exercise. It may also help to manage conditions like erectile dysfunction. However, more research is necessary to confirm all the benefits of nitric oxide supplements.
Taking nitric oxide supplements is generally safe and does not typically cause side effects. However, some people may experience nausea, diarrhea, and vomiting symptoms. People with certain underlying conditions, such as cirrhosis and low blood pressure, may have a higher risk of developing side effects after taking nitric oxide supplements.
Before taking supplements, you should always check with a doctor to ensure it is safe to do so.
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