What Is Nitric Oxide?
By Sarah Hudgens
Nitric oxide (NO) is a gas formed by combining nitrogen and oxygen. It occurs naturally both outside and inside the body. Outside the body, nitric oxide is a colorless, sweet-smelling gas that is toxic at high levels. Inside the body, it acts as an important chemical messenger involved in many bodily functions. Nitric oxide can also become toxic inside the body when levels get too high.
Research has shown nitric oxide plays a role in neurotransmission, or information sharing between neurons, which helps functions in the nervous system like digestion and memory.
Encyclopaedia Britannica. Nitric oxide.
It may also encourage the release of hormones, including growth hormones and insulin.
Nitric oxide also acts as a vasodilator, meaning it helps open blood vessels to improve blood flow. It may also improve immunity by promoting inflammation to fight infections.
There are no supplements that contain nitric oxide directly. However, your body uses certain amino acids—L-arginine and L-citrulline—to produce nitric oxide, and these amino acids are available in supplement form. Taking these supplements can raise the amount of nitric oxide in your body.
Another way to get the benefits of increased nitric oxide levels is to eat foods that contain nitrates, which are compounds made of nitrogen and oxygen. Nitrates are found primarily in water and leafy vegetables
Benefits of Nitric Oxide
Nitric oxide has many potential benefits, but some of the research is limited. Some studies have examined the use of nitric oxide supplementation for insulin release in people with diabetes, or for metabolism management for people with obesity. However, many of these studies are based on animals or very small human groups. While more research is needed to prove these effects, there is more concrete evidence on nitric oxide and its precursor L-arginine’s benefits relating to blood flow.
Improves Vasodilation
Research shows nitric oxide supplementation may promote vasodilation, or the opening of blood vessels.
Vasodilators like nitric oxide help relax the smooth muscle cells in the walls of your blood vessels. This helps promote blood flow through the body. For this reason, increased levels of nitric oxide may help improve conditions related to blood flow and cardiovascular health.
NO has many roles in the body, the most notorious being its protective role in supporting endothelial function and preventing cardiovascular disease. However, NO's physiologic effects can extend beyond the vascular system, depending on the NOS isoform that is expressed. Three NOS isoforms exist: neuronal NOS (nNOS), endothelial NOS (eNOS), and inducible NOS (iNOS). nNOS supports the brain and neuronal communications; eNOS is responsible for vasodilation, glucose uptake, and activation of muscle mitochondrial energy utilization; and iNOS promotes inflammatory reactions and tissue destruction.
Within the vasculature, NO induces vasodilation, inhibits platelet aggregation, prevents platelet adhesion to endothelial cells, inhibits smooth muscle cell proliferation, regulates programmed cell death, and maintains endothelial cell barrier function. NO generated by neurons acts as a signaling neurotransmitter. NO generated by macrophages acts as an antimicrobial agent. Because of this wide range of physiologic actions, NO has been implicated as an integral molecule in the health of the cardiovascular system and as a key regulator in mitochondrial metabolism, muscular performance, glucose control and insulin sensitivity, and antioxidant pathways.
May Help Reduce Hypertension
Nitric oxide helps widen blood vessels to let more blood flow through them. Due to this benefit, it may help reduce blood pressure in people with hypertension, or high blood pressure.
Research has shown L-arginine given intravenously (IV) can be especially beneficial for pregnant women who either have or are at risk for developing pre-eclampsia. Pre-eclampsia involves dangerously high blood pressure during pregnancy. It can be life-threatening to the pregnant parent and to the fetus.
MedlinePlus. L-Arginine.
May Help Treat Peripheral Artery Disease
Peripheral artery disease reduces blood flow to the arms and legs. Blood flow is reduced because the arteries have narrowed. A vasodilator like nitric oxide can help widen the arteries and allow more blood to travel into the extremities.
May Reduce Angina
Angina is chest pain that results from reduced blood flow to the heart, and is typically a symptom of heart disease. Nitroglycerin is a type of medication that forms nitric oxide in the body. It relieves angina by relaxing the walls of the blood vessels leading to the heart.
May Help Treat Erectile Dysfunction
Erectile dysfunction (ED) is the inability to get or sustain an erection long enough to have sex. A person’s ability to have an erection depends largely on sufficient blood flow to the penis.
Nitric oxide may help improve blood flow to the penis and therefore reduce symptoms of ED. Taking an L-arginine supplement may be even more effective for ED when taken with medications such as sildenafil and tadalafil.
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Diet
Since dietary nitrate can be converted to nitric oxide in the body, eating foods rich in nitrates is an easy way to boost nitric oxide levels naturally. Approximately 80% of dietary nitrates are derived from vegetable consumption, including spinach, broccoli, cabbage, celery, lettuce, beets, and spinach.
Foods rich in nitric oxide precursors L-arginine and L-citrulline can also support endogenous nitric oxide production. L-citrulline is heavily concentrated in watermelon; L-arginine is found in most protein-rich foods, like meat, beans, nuts, and dairy.
Exercise
Moderate physical exercise stimulates NO production. One study found that regular exercise performed 30 minutes three days a week for four weeks significantly increases the basal release of endothelium-derived NO.
Oral Hygiene
A healthy oral microbiome and normal stomach acid levels are required for the bacterial conversion of dietary nitrates to NO. Bacterial species of Actinomyces, Corynebacterium, Haemophilus, Kingella, Neisseria, Rothia, and Veillonella are known to express a nitrate reductase enzyme responsible for the conversion of nitrate to nitrite. When swallowed, the nitrites in saliva are then converted to NO in the stomach's acidic environment. Proton pump inhibitors, antacids, and mouthwash can all interrupt this NO conversion pathway.
High Salt Foods
A high-salt content is common in heavily-processed foods because it enhances the flavour. A little bit of good quality (Celtic/Hi,alayan) salt is good for you because it can replenish electrolytes in the body. However, too much salt restricts blood vessels. This can lead to high blood pressure and an increased risk of cardiovascular problems. Studies have also shown that excess salt intake reduces nitric oxide production substantially. Research shows salt usage should not exceed 5 grams per day.
Foods that are high in salt you should avoid include:
- Canned veggies
- Salad dressings
- Chips
- Salted nuts and seeds
- Pre-packaged foods
High Saturated Fat Foods
This one is where fast food really shines. Most fast food options come packed with saturated and trans fats. These foods have been shown to reduce endothelial function for several hours after each meal. If you eat fast food, it can lead to 18-24 hours of endothelial impairment. Furthermore, eating foods high in saturated fats can lead to the development of high cholesterol, particularly your low-density lipoprotein cholesterol (LDL). As a general rule of thumb, you want your high-density lipoprotein cholesterol (HDL) to be high and your LDL to be low. Unfortunately, foods high in saturated fats raise your LDL, which is bad. Having high LDL reduces nitric oxide production. Since fast food is high in saturated fats and trans fats, your LDL will skyrocket over time.
If you want to avoid killing your nitric oxide, stay away from these foods high in trans and saturated fats:
- Fried foods such as french fries
- Fast food
- Cooking oils
- Fried processed foods such as potato chips
- Bacon
- Hot dogs
- Processed meats
Sugary Foods
Studies have shown that a high glucose diet leads to a drop in nitric oxide production. We can avoid this by watching our sugar intake to avoid sugar spikes. Foods that are high in glucose include:
- White bread
- White rice
- Milk
- Syrup
- Candy
- Cakes
- Cookies
- Ice cream
- Doughnuts
- Sugary drinks
- High starch foods such as potatoes
- Pasta
Substitute these white grains with foods such as quinoa, beans, and of course fruits and veggies.
Nose vs Mouth Breathing
One of the most important ways that nasal breathing helps oxygen flow is via nitric oxide(NO). Nitric oxide is produced in the nasal sinuses by specific enzymes. It’s produced elsewhere in the body but the biggest contributor is the minute amounts inhaled through the nose into the lungs.
It’s instrumental in delivering oxygen around the body efficiently because it regulates blood flow. When it mixes with air delivered to the lung, it increases arterial oxygen tension and reduces blood pressure. Nitric oxide also has a vital role deep within your body’s cells. There, it influences platelet function, immunity and the nervous system. It’s also important in homeostasis and the regulation of mitochondrial function.
Mouth breathing provides none of the air-warming and humidifying properties of nasal breathing. It delivers no nitric oxide. Mouth breathers have a lower oxygen concentration in their blood than those who have optimal nasal respiration; low oxygen concentration in the blood has been associated with high blood pressure and cardiac failures.
In humans, it’s really just a survival mechanism, to be used when the nasal breathing is impossible.
Thus, ensuring that you consciously breathe through your nose rather than through your mouth is a simple way to ensure increased nitric oxide. If you sleep with your mouth open at night, snore, purr or wake up with a dry mouth, use micropore to keep your mouth taped close to get your nose working.