How to Increase Nitric Oxide: 12 Ways to Boost NO2 Levels
This guide will go over the 12 best ways that you can boost your nitric oxide production. We'll also cover the sexual and general health benefits of nitric oxide.
Hands on, practical experience – this is our expertise
Nitric oxide (NO) is an important molecule produced within your body to aid in circulation and other vital functions.
When nitric oxide production is impaired, it may lead to circulatory problems like erectile dysfunction (ED), and other sexual side effects for both men and women.
Quick FAQs
Some natural ways to increase nitric oxide include exercising, eating vegetables, and limiting the use of mouthwash.
Leafy vegetables are the best source of nitric oxide. Some that are high in NO2 include spinach, broccoli, and carrots.
Foods that can reduce nitric oxide in the body include foods high in sugar, salt, and unhealthy fats.
However, you can raise nitric oxide levels within your body naturally through lifestyle changes, supplements, and other proven tips. This guide will go over the 12 best ways to boost nitric oxide production while covering all of its sexual and general health benefits.
Nitric oxide (NO) is a vital molecule produced within the body, and one of its main functions is aiding with vasodilation, or the relaxation of inner blood vessels. Adequate levels of nitric oxide help to promote healthy circulation along with:
Improved heart health
Lowered blood pressure
Reduced risk of type II diabetes
A stronger immune system
Increased energy levels
Those with lower levels of nitric oxide may be more susceptible to conditions like heart disease, diabetes, and erectile dysfunction (ED) due to a weaker circulatory system.
Aside from ED, nitric oxide also plays other important roles in both male and female sexuality, including:
Enhanced arousal
Increased physical stimulation
Stronger orgasms
While you can’t consume nitric oxide directly, you can help your body produce more of it to ensure it stays at an optimal level.
Now, let’s look at the 12 best ways to naturally increase nitric oxide in the body today!
1. Eat Vegetables
Leafy greens and other vegetables contain high amounts of nitrates, which are converted into nitric oxide when digested. Studies have found that nearly 85% of all dietary nitrates are from leafy greens, making them a crucial part of any nitric oxide boosting diet.
Some high-nitrate leafy greens include:
Celery
Arugula
Spinach
Lettuce
Chervil
Cress
Beetroot is also another vegetable loaded with nitrates to consider including into your diet plan.
2. Take Nitric Oxide Supplements
Nitric oxide supplements are a great way to help boost your nitric oxide production, although they don't contain the molecule itself.
Since nitric oxide is a molecule within the cells, these supplements are often referred to as “nitric oxide boosters.” They contain ingredients that can help your body produce more nitric oxide on its own.
Over time, this can help to increase the nitric oxide levels in your blood, and help you gain more of its circulatory benefits.
Two of the most common ingredients that can safely and effectively boost nitric oxide production are L-arginine and L-citrulline.
L-arginine is an amino acid that produces nitric oxide directly, and it may also reduce hypertension and improve circulation for certain people.
L-citrulline is an amino acid that actually increases L-arginine levels directly in your body. When L-citrulline is supplemented, it helps your body create more L-arginine, which then raises nitric oxide production.
While both of these amino acids are found and produced within your body, supplementing with them can help to safely increase nitric oxide production and improve circulation.
Supplements like VitaFLUX Nitric Oxide Booster contain both L-arginine and L-citrulline to help increase nitric oxide production which may promote stronger and longer-lasting erections.
While researchers have found both ingredients to be safe for most people, always check with your doctor before trying any new supplement.
3. Increase Your Antioxidants
Antioxidants can help to quickly raise nitric oxide levels throughout your body. Some antioxidant-rich foods to include in your diet are:
Fruits
Vegetables
Seeds
Grains
Nuts
Additionally, some common antioxidant-boosting supplements include:
Vitamin C
Vitamin E
4. Exercise
Regular exercise is great for your overall health, and it can also promote nitric oxide production over time.
Research has found that regular exercise can strengthen and improve endothelial functioning, which refers to the layers of cells that produce nitric oxide within the blood vessels.
Along with protecting against erectile dysfunction, improving your endothelial functioning can also help to reduce the risk of heart disease, type II diabetes, and many other ailments.
Many beneficial exercises can be done at home and without going to the gym. Some simple ways to get started include:
Walking outside
Light jogging
Yoga
Bodyweight exercises, such as pushups and pull-ups
Kettlebell swings
Try to get around 30 minutes of exercise daily for the best benefits. Remember to always talk with your doctor before trying any new exercise routine.
5. Don’t Use Mouthwash
While mouthwash may help to improve your breath and protect against cavities, it may also lead to less nitric oxide production throughout your body.
A study found that antibacterial mouthwashes may harm beneficial bacterias in the mouth, which are needed to produce nitric oxide. In some cases, this effect may last for 12 hours after a single use of mouthwash.
While it may be important to use mouthwash for certain situations, reducing your usage may help to increase nitric oxide levels over time. However, make sure to speak with your dentist before discontinuing usage, especially if a mouthwash was recommended to you for a specific reason.
6. Get Sunlight
Research has found that UV-A rays from sun exposure may increase nitric oxide production and lower blood pressure among other benefits.
In the study, it was found that nitric oxide production was highly increased roughly 8-10 hours after exposure to UV-A rays.
However, researchers also noted the potential downside of UV-B rays, which are known to disrupt DNA and potentially lead to skin cancers over time.
While getting natural sunlight can be very healthy, it’s always important to wear sunscreen to minimize harmful rays, and to stay hydrated at all times when outdoors.
Other tips for minimizing any negative effects of sun exposure include:
Limiting your time outdoors
Wearing a hat to protect your scalp
Wearing sunglasses
Reapplying sunscreen when necessary
7. Reduce Stress
Stress, anxiety, and depression can cause serious physical ailments alongside the more commonly known mental effects.
In fact, studies have found that chronic stress can significantly lower nitric oxide production and negatively affect the circulatory system. Over time, this may play a role in erectile dysfunction in men, among other problems such as lowered libido.
While therapy is recommended for those dealing with chronic stress or other mental ailments, some ways that you can help to reduce stress include:
Getting enough sleep each night (around eight hours)
Exercising daily
Spending time outdoors and in nature
Engaging in hobbies
Practicing mindfulness
By reducing your overall stress, you can help your body and mind to work at optimal levels and get more nitric oxide in your system over time.
8. Decrease Salt Intake
Studies have found that a high salt intake can dramatically reduce nitric oxide production and potentially harm endothelial cells within the circulatory system.
Oftentimes, people get too much salt from snacks or fast food, which are often loaded with salt among other preservatives. To help cut back on salt, you can try:
Eating more fruits and vegetables instead of chips or fries
Limiting frozen foods, which often contain high amounts of salt
Cooking meals at home instead of dining out
Choosing fresh meats over cured or preserved meats
Additionally, instead of adding more salt to your dish, you can also try alternative seasonings like:
Citrus
Garlic
Cayenne pepper
Black pepper
9. Quit Smoking
Smoking cigarettes temporarily increases nitric oxide levels in the lungs and brain. But researchers suspect that this artificial increase will cause the body to produce less nitric oxide as a result.
Long-term smokers were found to have much lower levels of nitric oxide in their blood than non-smokers, despite the temporary increase in NO from the cigarettes themselves.
Along with reduced nitric oxide production, cigarettes may also increase the risk of:
Erectile dysfunction
Type II diabetes
Circulatory problems
Heart disease
Hypertension
Quitting smoking is one of the best things you can do for your sexual health and overall wellbeing. While it may be challenging, it’s worth talking to your doctor for ways to help with cravings such as:
Long-term and excessive alcohol consumption can lead to lowered nitric oxide production among many other harmful side effects.
Studies have shown that consistent alcohol intake often leads to lower nitric oxide levels. This is one of many reasons why alcohol has been shown to increase the risk of sexual dysfunction in both men and women.
While erectile dysfunction is a common symptom of excessive alcohol consumption in men, other side effects of alcohol abuse include:
Lowered libido
Hypertension
Depression
Anxiety
Insomnia
Type II diabetes
To aid your circulatory system, increase nitric oxide production, and help promote a healthier sex life, it’s important to either quit alcohol or reduce your alcohol consumption overall.
If you’ve been using alcohol heavily or for long periods of time, make sure to speak with your doctor before discontinuing use. Alcohol withdrawal can be dangerous and potentially fatal for long-term users. It’s important to always get professional help to minimize withdrawal symptoms and help prevent relapse.
11. Reduce Saturated Fats
Eating a diet high in saturated fats may lead to reduced nitric oxide production, according to researchers.
To help, you can reduce foods that are high in saturated fats, such as:
Sausage
Bacon
Cured meats like salami and pastrami
Butter
Cheese
12. Cut Down on Sugar
Excessive sugar may cause a number of problems, such as an increased risk of type II diabetes, obesity, and other ailments that can affect your quality of life and sexual health.
Researchers have also found that excessive sugar may limit nitric oxide concentrations in your blood, which can lead to circulatory problems among other issues.
While sugar is highly prevalent in many foods, you can reduce your intake by forming healthy lifestyle changes such as:
Replacing soda with water or unsweetened coffee and tea
Avoiding fast food, which is often full of added sugars
Minimizing desserts and sweets
Enjoying fruit and leafy greens in place of processed snacks
Having dark chocolate over milk chocolate
Takeaways
By naturally increasing nitric oxide production, you can help to prevent erectile dysfunction and other sexual ailments. Plus, you may also reduce the risk of diabetes, heart disease, and hypertension among other circulatory issues.
Both men and women can benefit by boosting their nitric oxide levels. All of these tips have been scientifically proven to be both safe and effective for most people.
However, always talk with your doctor before making any lifestyle changes to ensure you have the best health possible.
Our team has over a decade of experience in the sexual wellness field and are experts in sexual dysfunctions, like premature ejaculation. We help couples and individuals better understand treatment options available for different types of sexual needs and educate the public on all things related to intimacy. All of our authored content is medically reviewed for accuracy and reliability.
Sources:
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