Increasing the amount of nitric oxide your body produces is something every man stands to benefit handsomely from, whether you are trying to improve performance in the gym, the bedroom or just trying to improve overall vascular health.
The good news is there are very effective ways to go about boosting nitric oxide levels naturally, since, unlike testosterone, you rarely need to resort to unsafe means.
Try the following ways that give the best bang for your buck:
Use A Combination Of Cardiovascular And Resistance Exercise
Staying active by performing regular exercise is a formula for success regardless of what you’re looking for.
Cardiovascular exercise, as the name implies, helps to better the efficiency at which your heart supplies oxygen-rich blood to working muscles or organs that need it, improving your physical performance in the process.
Cardiovascular exercise also helps keep blood vessels flexible, an important prerequisite for nitric oxide synthesis (as this molecule is actually produced in the endothelium of the blood vessel).
Resistance exercise, on the other hand, works synergistically along with cardio to elicit both a short-term elevation to production, as well as the levels measured at baseline.
Weightlifting induces metabolic adaptations that the body notices, including the need for this important molecule, so even at rest the levels produced are higher than in individuals who do not regularly partake in exercise.
Eat Foods That Lend Themselves To Nitric Oxide Production
While consuming foods rich in a specific amino acid (that we would mention layer) are another way of increasing nitric oxide levels, in this case, we are referring specifically to foods that contain an abundance of dietary nitrates.
Dietary nitrates, to put it concisely, can be considered a sort of “raw material” that the body can use for nitric oxide production. When we put these nitrate-rich foods in our mouth, bacteria convert them into nitrites, which are then again converted into nitric oxide in our intestines by the bacteria residing there.
Green leafy vegetables rule here – those like spinach, lettuce, cabbages, but also carrots, beets, and radishes are great sources of dietary nitrates.
Try Nitric Oxide Boosting Supplements
Nitric oxide supplement boosters are a billion-dollar industry now, because they are effective and highly sought-after by men everywhere. Most of the supplements make use of two amino acids; L-arginine or L-citrulline, both of which convert into nitric oxide.
While L-arginine used to be the gold standard up to a few years ago, L-citrulline is now considered superior owing to the fact that it first converts into arginine (at a higher amount), and is less likely to be broken down prior to conversion into nitric oxide.
Ironic right? That something that needs to convert into arginine to elicit its effect is better than L-arginine itself!
Many natural testosterone boosters also include arginine or citrulline in their formulation owing to the fact that it improves blood flow and lends itself to enhanced performance both in the gym and in the bedroom.
Spending time in the sun is good for some things, even though the most well-known of these benefits is for its vitamin D production boost.
However, this is far from all day sun exposure can do for you. It has been found that upon exposure to sunlight, the endothelial cells within blood vessels immediately trigger the release of nitric oxide, though the exact reasons for this mechanism are unclear.
However, studies have confirmed this nitric oxide boosting property of sunlight, showing that the sun is not your enemy. Increased nitric oxide release also contributes to improved heart health, reducing your risk for heart attacks or strokes.
Resveratrol has been making headlines over the past ten years, after having been popularized by Dr. OZ. But what exactly is resveratrol? The compound itself can best be described as a polyphenol antioxidant, one that can naturally be found in red wine, and even grapes.
This is why you’ve heard that a glass of red wine daily isn’t that bad, and it’s all because of the compound resveratrol.
In fact, ensuring you consume resveratrol either in supplemental form or from grapes (or red wine), you support nitric oxide production via up-regulation of the enzyme nitric oxide synthase.
Unknown to many persons, this enzyme is considered the rate-limiting step for nitric oxide production. To put it simply, you can consume all the dietary nitrates you want or arginine supplements, but you will never see increased nitric oxide production if you are unable to increase the efficiency of this enzyme.
This is one of the most effective approaches to comprehensively increasing nitric oxide levels with a one-two punch of resveratrol and other nitric oxide boosters.
There are myriad of other ways that you can go about increasing levels of nitric oxide, most of which include dietary or supplemental means. For instance, to get citrulline from the diet, consumption of watermelon is advised, even though a supplement is far more convenient.
All in all, at the end of the day, if force-feeding food just for the sake of increasing nitric oxide sounds unattractive to you, try some of these proven nitric oxide boosting supplements to ensure you don’t miss out on what increasing this compound can do for you.
Michael Jessimy is a qualified Pharmacist with over 10 years experience dealing with a range of both prescription and alternative remedies.
He is also an amateur heavyweight bodybuilder and loves spending his spare time hitting the gym.
He strives to help others build the best body possible through fitness, health and nutrition consultation and has several published books under his name.