mobile.jpg
website high res.jpg

Nitric Oxide: What is It & Why You Need It


Spinach is a great source of natural nitrates, but if you have kidney issues opt for arugula instead!

In this article you will learn:

  • Why nitric oxide is and why it is important for your health

  • Why nitric oxide supplements may be overrated

  • How to support your body's natural production of nitric oxide


The Details:

In the 1992 nitric oxide won the "molecule of the year" award for its role as a signaling molecule in the body (telling your cells to do various important things as a chemical messenger) as well as its role in maintaining healthy circulation by promoting the relaxation of blood vessel walls. This last part is very important, because over time our blood vessels stiffen up and become less flexible. Among other factors, this lack of flexibility eventually leads to micro-lesions (from the blood pumping against the rigid walls and pushing at them to expand), and these micro-lesions end up leading to inflammation, build-up, stroke and heart disease.


This is why probably one of the oldest and simplest principles for good health is circulation. When things move they are healthy, when things are stagnant they rot. You can notice this anywhere in Nature, and your body and its insides are no different. You have to keep things moving if you want them to grow and be abundant. This works with your blood as it does with your cashflow.


So far, so good. There is actually a lot of technical and scientific detail to get through when it comes to understanding nitric oxide's role and effects on the body, and my goal with this article will be to try to sift through all that stuff and give you some of the main points.


Circulation is important, and your body needs to produce sufficient NO (nitric oxide) in order to maintain not only healthy circulation but proper signaling. So now, the real question is: are all of those sexy nitric oxide supplements being marketed today to solve this problem really worth their marketing?


As with everything in nutrition, the answer is: it depends.


First we have to understand that good circulation is a product of many things. Like every other area in health, there is no "just one thing" that causes anything. Every phenomenon, every process, is a product of multiple processes unfolding simultaneously. If you really want to improve anything, you have to account for all of those processes.


When it comes to circulation, having relaxed blood vessels and sufficient NO production is definitely one portion of it - but there are other key ingredients too that many people miss and instead drop their coins on expensive NO supplements thinking they are "done" with optimizing their bloodflow. Below are a few things to consider:


1. Vitamins E and K will determine the clotting action (or lackthereof) of your blood

and help to maintain optimal blood flow (vitamin E thins it, vitamin K helps to clot).

You can test this with a simple blood test called an INR test.


2. Digesting your food and having plenty of enzymes as part of your nutrition plan

will help to clean your blood of residual metabolic byproducts like uric acid (from

eating protein) and excess cholesterol. One strategy people do is take protease

supplements (like this one) in between meals. A great way to see the effect of this

is to get a live blood microscopy scan.


3. Regular exercise, particularly high intensity training, is very important for

maintaining heart strength and helping blood move into and through capillary

zones. This capillary blood flow is very important because it delivers valuable

nutrients to your extremities and allows for better flexibility and recovery.


4. Heat increases circulation, cold reduces it. Both can be therapeutic in their own

way, but you've got to be hot if you want to get the blood to move. This is why

traditional Asian practices highlight the importance of keeping your stomach (core)

warm and drink hot tea regularly.


5. Eating garlic, onions, turmeric, cayenne, cinnamon and many other healthy foods

help to keep the blood moving and circulation clean due to their unique chemical

properties. Herbs like Kaempferia (Thai ginseng) have a variety of compounds that

improve circulation.


All of these things are important to incorporate into your regimen to some degree if you want good circulation. Remember that health is a practice, which means it is a combination of many things that have to be done daily and consistently. With all of this said, let's now consider a few more technical things about nitric oxide that can help you sift through all of those sexy NO ads on Facebook or Instagram:


1. The body does need nitric oxide to do many things, including relaxing your blood

vessels (and lower your blood pressure as a result), but how it does this is through

2 distinct pathways: the arginine pathway and the nitrate pathway. The first requires the amino acid arginine, and the second utilizes nitrates from food (like

beets, spinach and arugulua which are high in nitrates) and converts them through

several steps once inside your body until they get into usable NO.


2. Unfortunately, about 80% of the nitrates we ingest are actually excreted from the

body, which basically means that only a small portion of the nitrates in anything,

whether it is spinach or a fancy red beet powder, actually get turned into nitrites

and then nitric oxide.


3. Nitrates are converted into nitrites by your oral bacteria, so the health of your

mouth is very important in this process. This is perhaps one reason why oral health

is so intimately linked to the rest of the body, including heart health. But another

important factor is that nitrites (the next step after nitrates) can combine with

protein to form a dangerous, cancer-promoting compound called nitroso

compounds.(1) This is why processed meat that has added nitrates is very

dangerous to eat on a regular basis, and it is also why consuming a high nitrate

supplement (like a fancy beet powder) along with a protein source (like if you put it

into your protein shake) is probably not a good idea over a long period of time.


4. High nitrate intake has been associated to several deleterious outcomes, namely

inhibiting thyroid activity and disabling the iodine symporter in the cells.(2)(3)(4)

This means that if you have hypothyroidism, using high amounts of nitrates from

supplements (which are often 10x more than what you would get in a healthy diet)

may not be a good idea, so monitor closely.


5. The arginine pathway, which is the other pathway the body creates NO, has

several rate limiting steps that prevent you from saturating your body with nitric

oxide by simply taking a bunch of arginine.(5)(6) Remember, the body is smart. You

need arginine for it to do its thing, but in the end your body is the decider of how

much it will produce. Unfortunately, based on your genetic roll of the dice this can

also make things complicated and necessitate a customized nutrition protocol

(since some people have a hard time utilizing arginine or optimizing their NO levels

by default).


But wait... you took a handy saliva strip test that said you were low on nitric oxide, and after taking their supplement solution it turned dark red! That has to be proof the supplement works, right?


Unfortunately, it's not as simple as this common protocol would have you believe.


These testing strips are accurate, but they do not test nitric oxide. They test the levels of nitrates in your saliva. Of course if you ingest a lot of nitrates, they will be excreted in your saliva and increase the rating! Remember that 80% of the ingest nitrates we consume get flushed out. What this means is that these tests are at best an inference, meaning that if your numbers are high you are "likely" getting the highest probability of creating more nitric oxide in your body - but they do not test nitric oxide levels in your blood.


Currently, there is no consumer-based, affordable method to measure your nitric oxide levels directly as it is a chemical that your body creates through several complicated steps down the line.


So, what do you do? Should you invest in nitric oxide supplements like those fancy beet powders or arginine supplements?


The answer as always is complicated. If you stick to the first 5 recommendations in this article, you will have a great start. The next part is putting together a nutrition program that involves all of the nutrients, similar to what I discuss here. A final, more nuanced step, might be to get a genetic analysis and see where you may have SNPs in terms of NO production. Some people with under-performing NOS enzymes (nitric oxide synthase) for example may benefit from additional NO supplements in the form of arginine compounds, like this one.


In the end it is all about The Basics. Keep a warm stomach, exercise daily and keep your body moving, eat a healthy diet and take in lots of nutrition. Moderate stress and toxic substances as much as possible and learn about your body through health testing. The rest your body will figure out without the need for fancy test strips or expensive purple powders.



References

1. https://pubmed.ncbi.nlm.nih.gov/1761254/

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2879161/

3. https://pubmed.ncbi.nlm.nih.gov/16793945/

4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6068531/

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3517635/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489573/




Popular research topics:

gazing.jpg
gazing.jpg

Looking for an extra edge or some hacks that really work?

As a professional athlete and coach, I've trusted an innovative, research-based company named OHS with my biohacking decisions for over 15 years.

 

Learn more about them here or check out my Top Picks in these critical areas of health and save 10% just for being part of my community:

Disclaimer & Disclosure:

The information presented on this blog is not intended to treat, diagnose, or cure any disease or ailment. These statements have not been reviewed by the FDA and are not written by a licensed medical professional. Please consult your doctor before using any supplements or beginning any new health regimen, especially if you have any medical conditions. Furthermore, this blog may contain affiliate links to various products. Everything is vetted and tested by me thoroughly before recommendation, but in certain cases I may receive a commission if you purchase through the link. 

No hassle email list

Stay Connected