Exploring Nitric Oxide Supplements: Benefits and Considerations
If enhancing your performance and stamina in the gym (and in the bedroom) while improving your heart health is on your wellness agenda, you might be thinking about nitric oxide supplements. But do these products actually deliver results?
What is Nitric Oxide?
First, it’s important to clarify: nitric oxide is not the same as nitrous oxide, commonly known as laughing gas. Nitric oxide is a gas and free radical that plays a crucial role in various physiological processes, according to Alex Rothstein, M.S., an instructor at the New York Institute of Technology. It is produced from L-arginine, an essential amino acid.
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As a vasodilator, nitric oxide helps widen blood vessels, facilitating improved blood flow. This property makes it a popular choice for addressing issues like erectile dysfunction and enhancing cardiovascular health.
Additionally, nitric oxide contributes to regulating blood pressure, as explained by William Workman, M.D., an orthopaedic surgeon and sports medicine expert. When you exercise, small blood vessels and capillaries that typically remain dormant become active, allowing blood to flow to your muscles, thereby improving performance.
Nitric oxide also plays important roles in neurotransmission, hormone signalling, and blood vessel relaxation, adds Marco Anzures, M.S., C.S.C.S., a coach and exercise science instructor.
Understanding Nitric Oxide Supplements
Often, nitric oxide supplements do not contain nitric oxide itself; instead, they include its precursors, such as L-arginine and L-citrulline. Anzures states that these compounds provide the body with the necessary components to produce nitric oxide, which is also beneficial for protein synthesis, as noted by the Mayo Clinic.
Potential Benefits of Nitric Oxide for Fitness
One of the primary benefits of nitric oxide is its ability to enhance blood flow through vasodilation. This process helps deliver oxygen and nutrients to your muscles during workouts, potentially improving performance and endurance.
Some studies suggest that L-arginine in these supplements may boost fitness performance for athletes such as runners, cyclists, and swimmers. However, research findings are mixed, with some studies showing limited effects.
Anzures notes, “The evidence on nitric oxide supplementation and fitness performance is inconclusive. While some studies indicate benefits for endurance, they do not necessarily translate to improved performance in time trials.”
A small study highlighted that L-citrulline might enhance aerobic performance and reduce muscle soreness post-exercise. However, a review of multiple studies found mixed outcomes, indicating that while nitric oxide supplements could help individuals who are less fit or moderately trained, they may not benefit highly trained athletes.
Other Health Benefits of Nitric Oxide
Blood Pressure Regulation
High blood pressure occurs when the force of blood against vessel walls is too high, leading to health issues like heart disease and stroke. Supplementing with L-arginine may enhance nitric oxide production, aiding blood flow and blood pressure management.
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Erectile Dysfunction
Nitric oxide’s role in blood flow regulation is also significant for sexual health. A 2020 study suggested that L-arginine could enhance the effects of common erectile dysfunction medications, though more research is needed for individuals without such dysfunction.
Heart Disease Risk Reduction
In addition to managing blood pressure, nitric oxide may lower the risk of heart disease, particularly for those who do not exercise regularly. Rothstein explains that increased L-arginine levels could promote vasodilation that wouldn’t occur without physical activity.
Respiratory Benefits
Research indicates that inhaled nitric oxide might be beneficial for critically ill COVID-19 patients. Its vasodilatory properties could offer therapeutic benefits for various respiratory and cardiovascular conditions.
Safety and Side Effects of Nitric Oxide Supplements
There isn’t a universally recommended dosage for nitric oxide supplements, but Rothstein mentions that doses between 6 to 13 grams are commonly used in research and are generally well-tolerated. Anzures advises consulting a healthcare provider before starting these supplements, especially if you have high blood pressure, heart conditions, or are on medications.
While the body naturally produces adequate nitric oxide, supplements might not be necessary. Moreover, these products can sometimes contain high levels of other ingredients, like caffeine.
Possible Side Effects
Common side effects of nitric oxide supplements include gastrointestinal issues such as nausea and diarrhea. Excessive intake could lead to significant vasodilation, resulting in low blood pressure and even stroke. Other potential side effects include dizziness, headaches, and in rare cases, allergic reactions or difficulty breathing.
Who Should Avoid Nitric Oxide Supplements?
Certain individuals should exercise caution when considering nitric oxide supplements. Those with liver cirrhosis, guanidinoacetate methyltransferase deficiency, low blood pressure, kidney disease, or heart conditions should be particularly wary. Additionally, people with a history of heart attacks face increased risks when using these supplements.
Natural Sources of Nitric Oxide
Yes, nitric oxide can be obtained through food. Dr. Workman emphasises that dietary sources are preferable to supplements, as they provide additional beneficial nutrients, including antioxidants and vitamins.
In summary, while nitric oxide supplements may offer certain benefits, it’s crucial to consider potential side effects and consult with a healthcare professional to determine if they are appropriate for you.
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