How To Boost Nitric Oxide Levels

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This article was co-authored by Adrian Udem, MD. Dr. Adrian Udem is a board-certified physician specializing in medical weight loss and nutrition and is the founder and creator of Dahl Nutrition – a line of functional nutrition bars and supplements. With over 10 years of experience, Dr. Udem takes a holistic approach to nutrition, combining lifestyle changes and evidence-based medicine. Dr. Udem holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency and fellowship at Cedars-Sinai. Dr. Udem holds multiple board certifications from the American Board of Internal Medicine, the National Board of Nutrition Specialists, and the American Board of Obesity Medicine. He is also a member of the American College of Physicians. Dr. Yodem is an assistant professor of medicine at the UCLA David Geffen School and an assistant professor of medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine and the Los Angeles Times.

How To Boost Nitric Oxide Levels

How To Boost Nitric Oxide Levels

The nine references cited in this article can be found at the bottom of the page.

Boost Nitric Oxide Levels For Improved Health

Nitric oxide is an element produced in your body that lowers blood pressure, improves circulation and increases energy.

As you age, your nitric oxide levels decrease and must be replenished. You can increase your nitric oxide levels by getting regular cardiovascular exercise, getting outside, and meditating. This level can also increase if you eat healthy foods such as greens and protein. Many supplements can increase your nitric oxide levels, but only take them with your doctor’s approval.

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This article was co-authored by Adrian Udem, MD. Dr. Adrian Udem is a board-certified physician specializing in medical weight loss and nutrition and is the founder and creator of Dahl Nutrition – a line of functional nutrition bars and supplements. With over 10 years of experience, Dr. Udem takes a holistic approach to nutrition, combining lifestyle changes and evidence-based medicine. Dr. Udem holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). She completed her residency and fellowship at Cedars-Sinai. Dr. Udem holds multiple board certifications from the American Board of Internal Medicine, the National Board of Nutrition Specialists, and the American Board of Obesity Medicine. He is also a member of the American College of Physicians. Dr. Yodem is an assistant professor of medicine at the UCLA David Geffen School and an assistant professor of medicine at Cedars-Sinai Medical Center. She has been featured on CBS News, Fox News, Dr. Oz, National Public Radio, W Magazine and the Los Angeles Times. This article has been viewed 20,579 times. It helps dilate blood vessels for proper blood flow and may provide various health benefits, including improved athletic performance, lower blood pressure, and improved brain function (

Nitric Oxide: Definition And Overview

Dietary changes are one of the best and most effective ways to naturally increase levels of this important molecule.

According to a study of 38 adults, nitric oxide levels increased by 21% after just 45 minutes of consuming a beetroot juice supplement.

Similarly, another study showed that drinking 3.4 oz (100 ml) of beetroot juice significantly increased nitric oxide levels in both men and women (

How To Boost Nitric Oxide Levels

Because of the high nitrate content in the diet, beets have many health benefits, including improved cognitive function, improved athletic performance, and lower blood pressure (

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Garlic can increase nitric oxide levels by activating nitric oxide synthase, an enzyme that helps convert the amino acid L-arginine into nitric oxide.

An animal study showed that aged garlic extract temporarily increased nitric oxide levels in the blood by 40% within one hour (

Another test-tube study found that aged garlic extract also helped maximize the amount of nitric oxide the body could absorb (

Both human and animal studies have shown that garlic’s ability to increase nitric oxide levels can have health benefits and help lower blood pressure and improve exercise tolerance.

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Summary Garlic may increase the bioavailability of nitric oxide and may increase levels of nitric oxide synthase, an enzyme that converts L-arginine to nitric oxide.

Meat, poultry and seafood are all excellent sources of coenzyme Q10, or CoQ10 – an important compound thought to help maintain nitric oxide in the body (

In fact, it is estimated that the average diet contains 3-6 mg of CoQ10, with meat and poultry accounting for approximately 64% of the total intake (

How To Boost Nitric Oxide Levels

Organ meats, fatty fish, and lean meats, such as beef, chicken, and pork, have high concentrations of CoQ10.

Inhaled Nitric Oxide

Studies show that getting enough CoQ10 in your diet not only preserves nitric oxide, but can also help improve athletic performance, prevent migraines, and improve heart health (

Summary Meat, poultry and seafood are rich in coenzyme Q10, an important compound that helps maintain nitric oxide in the body.

Dark chocolate is rich in flavanols – naturally occurring compounds that have many powerful health benefits.

In particular, studies have shown that the flavanols in cocoa help create better nitric oxide levels in the body, which improves heart health and protects cells from oxidative damage.

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A 15-day study in 16 people showed that consuming 30 grams of dark chocolate per day significantly increased nitric oxide levels in the blood.

What’s more, participants saw reductions in both systolic and diastolic blood pressure — the top and bottom of blood pressure readings (

Due to the increased nitric oxide-enhancing flavanols, dark chocolate is also associated with improved blood flow, improved brain function, and a reduced risk of heart disease.

How To Boost Nitric Oxide Levels

Summary Dark chocolate is rich in cocoa flavanols, which may increase nitric oxide levels, improve heart health and prevent cell damage.

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Green leafy vegetables like spinach, arugula, kale, and kale are rich in nitrates, which your body converts into nitric oxide.

According to one review, regular consumption of nitrate-rich foods such as green leafy vegetables helps maintain adequate levels of nitric oxide in the blood and tissues.

One study even showed that eating a nitrate-rich diet containing spinach increased salivary nitrate levels eightfold and significantly lowered systolic blood pressure (figure above).

Other studies have found that eating high levels of nitrates in green leafy vegetables may also be associated with heart disease and cognitive decline (

Drinks That Boost Nitric Oxide Levels

Summary Green leafy vegetables are rich in dietary nitrate, which converts to nitric oxide and helps maintain proper levels in the blood and tissues.

Citrus fruits such as oranges, lemons, limes and grapes are excellent sources of vitamin C, an important water-soluble vitamin that plays a central role in health.

Vitamin C can increase nitric oxide levels by increasing its bioavailability and maximizing absorption in the body (

How To Boost Nitric Oxide Levels

Studies show that it may also increase levels of nitric oxide synthase, an enzyme needed to produce nitric oxide (

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Research suggests that consumption of citrus fruits may be associated with lower blood pressure, improved brain function, and a lower risk of heart disease—all of which may be attributed to their ability to increase nitric oxide levels.

Citrus fruits are rich in vitamin C, which increases the bioavailability of nitric oxide and increases the rate of nitric oxide synthesis.

Test-tube studies have shown that pomegranate juice is effective in protecting nitric oxide from oxidative damage while increasing its performance (

Another animal study found that pomegranate juice and pomegranate fruit extract increased nitric oxide synthesis and increased blood nitrite concentrations (

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Human and animal studies have found that antioxidant-rich pomegranate improves blood circulation, which may be especially helpful in treating high blood pressure and arthritis.

Summary Pomegranate can protect against nitric oxide damage, improve nitric oxide activity and increase nitric oxide synthesis.

Nuts and seeds are rich in arginine, an amino acid involved in the production of nitric oxide.

How To Boost Nitric Oxide Levels

Some research suggests that including arginine from fruits and seeds in your diet can help increase nitric oxide levels in your body.

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For example, a study of 2,771 people showed that eating a diet rich in arginine was associated with higher levels of nitric oxide in the blood (

Another small study found that arginine supplementation increased nitric oxide levels after only two weeks (

Due to their arginine content and excellent nutrient profile, regular consumption of nuts and seeds has been linked to lower blood pressure, improved cognition and increased endurance (

Summary Nuts and seeds are rich in arginine, an amino acid essential for nitric oxide production.

Increase Nitric Oxide In Your Body To Improve Overall Health » A Healthy Life For Me

Watermelon is one of the best sources of citrulline, an amino acid that converts to arginine

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