How To Increase Nitric Oxide Naturally
How To Increase Nitric Oxide Naturally
7 min read
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09 Oct 2023
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Did you know? Your body produces nitric oxide (NO) to help with a range of important physical functions.
By boosting your nitric oxide levels, you can improve your overall health—and level up your performance in the gym (hello, muscles).
If you're a muscle-building workout enthusiast looking to maximize your gains, you might be wondering how to increase your nitric oxide levels naturally.
Lucky for you, we're going to tell you how right now.
But, first...
What Is Nitric Oxide (NO), Exactly?
Basically, nitric oxide (NO) is a molecule that your body produces naturally. One of NO's main body-boosting powers is something called vasodilation.
This is a process that relaxes the inner muscles of your blood vessels, improving circulation and blood flow in the process.
By improving circulation, NO allows nutrients to travel around your body more effectively—giving you the boost you need to go for those epic gains.
Here are some of the other body-boosting health benefits that come with improved nitric oxide levels:
Reduced inflammation in the body
Better recovery between workouts
Improved focus and sharper brain function
Lower blood pressure and better blood flow regulation
Boosted heart health
Stronger immune system
Superior levels of cardiovascular health
Enhanced workout performance
Did you know? Definitive studies show that there is a direct link between increased NO levels and improved athletic performance due to better blood flow.
How Do You Boost Nitric Oxide Levels Naturally?
Now that you're up to speed with what NO is and why it's important let's look at how to boost nitric oxide production within your body.
We’ll kick things off with diet.
1. Eat Foods That Increase Nitric Oxide Production
Yes, that's right—eating the right foods can help you maintain nitric oxide levels—and even boost NO production.
Eating a balanced mix of foods rich in nitrates will help you improve nitric oxide synthesis. In turn, you'll reap all of the body-boosting health benefits we just talked about.
So, what are these magic nitric oxide-boosting foods, exactly?
Let's take a look.
Arugula a.k.a. rocket
Beetroot
Spinach
Lettuce
Cress
Celery
Walnut
Pomegranate
Watermelon
Garlic
Weave this vibrant mix of taste bud-tingling whole foods into your diet, and you'll increase your nitric oxide production while leveling up your overall health. It's a win-win.
Get Your Fill Of Antioxidants
In addition to eating plenty of top-notch NO-boosting foods, you should also get your consistent fill of antioxidants.
Many of the NO-boosting foods we mentioned above offer antioxidants. But, to give yourself that extra bicep-boosting fill, you should focus on weaving these vitamins into your diet.
Vitamin C
This super vitamin packs a real antioxidizing punch and helps your body form as well as repair connective tissues like skin, tendons, bones, and cartilage.
The most powerful vitamin C sources include bell peppers, oranges, cauliflower, kiwifruit, tomatoes, blackcurrants, carrots, and kale.
Vitamin E
This trusty vitamin and antioxidant source protects your body's cells from potentially damaging free radicals that can accelerate aging and contribute to various unpleasant diseases.
Epic vitamin E sources include avocado, sunflower seeds, sunflower oil, almonds, hazelnuts, eggs, olive oil, and butternut squash.
Glutathione
Commonly referred to as 'the mother of all antioxidants', members of the glutathione family are nothing short of body-boosting nutritional warriors. Why? Because it's an antioxidant capable of detoxifying every cell in your body.
Potent sources of glutathione include green asparagus, okra, turmeric, milk thistle, Baru almonds, mustard greens, onions, and shallots.
By eating more of these ingredients, you'll limit your body with the nutrients you need to increase nitric oxide production. Goodbye, inflammation and hello, epic gains.
TIP: Taking vitamin and mineral supplements will help you fill in any nutritional gaps, keep your NO levels topped up, and boost your athletic performance.
2. Exercise
We've covered what to consume—now we're going to look at the exercises that will send your nitric oxide levels through the roof.
No, your eyes don't deceive you. There really are exercises that can stimulate nitric oxide production.
Let's take a look at some.
Nitric Oxide Dump Exercises
These specific yet accessible exercises will help you boost during your training sessions and give you an added surge of energy.
Dump exercises get the body moving, improving circulation and naturally improving nitric oxide production.
Movements, including squats, alternating arm swings, jumping Jacks, and shoulder presses, are all solid examples of nitric oxide dump exercises.
FYI: Nitric oxide dump exercises were developed by Dr. Zach Bush and, when performed in a sequence, are similar to performing a high-intensity interval (HIIT) workout.
Try This Nitric Oxide Dump Routine…
To increase nitric oxide production and dial up the intensity of your workouts, weave this body-moving dump routine from none other than Dr. Zach Bush into your exercise plans:
If you need extra motivation for your NO-boosting workout, crank up our epic CrazyBulk workout mix and get moving.
Did you know? According to a mix of studies, regular dynamic exercise increases blood flow, regulates blood pressure, and improves training outcomes.
3. Stop Smoking
Okay. We're sure you know the perils of smoking and the performance-diminishing impact of drinking too much—but it's certainly worth mentioning.
First of all, smoking will seriously stunt your fitness goals, and the smell might make you unpopular in the gym. In all seriousness, smoking toxifies your lungs and hinders circulation, driving down your NO levels as a result.
So, if you want to smash your training goals and boost nitric oxide levels, it might be time to bid goodbye to tobacco (if you haven't already).
4. Cut Down Alcohol
As you might have guessed, alcohol can have a negative impact on your nitric oxide levels. When you drink too much, your body finds it harder to absorb nutrients—it also becomes less efficient.
The good news is if you like a tipple or two, you don't have to cut out the alcohol altogether.
You've probably heard it before, but moderation is key: drink no more than 12 units per week if you're a woman and 14 units per week if you're a man to maintain nitric oxide levels consistency.
FYI: There’s some evidence to suggest that small amounts of alcohol can actually help to increase nitric oxide levels slightly. Yes, you did read that correctly.
5. Breathe
Believe it or not, a spot of meditation can actually increase nitric oxide levels naturally. Yes, in addition to helping to lower blood pressure and reduce anxiety, weaving just 10 minutes of meditation into your daily routine will help you produce more NO.
TIP: Focus on breathing through your nose when you meditate. Doing so will aid the production of nitric oxide in your nasal cavity. Meditation will also help to relax the muscles around your blood vessels and arteries.
6. Brush Up On Your Oral Hygiene
This may sound a little random—but if you're looking to increase nitric oxide levels, you might want to stop using antibacterial mouthwash.
Antibacterial mouthwash and fluoride toothpaste can actually reduce your NO levels. So, try non-fluoride paste, floss regularly, and clean your teeth thoroughly, and you'll make sure your oral hygiene game is tip top without compromising those all-important nitric oxide levels.
7. Improve Your Sleep Hygiene
Sleep well is another natural way to boost nitric oxide in your body. Yes, improving your sleep hygiene will benefit your general health and well-being and keep your nitric oxide levels in a healthy range.
Your nitric levels of nitric oxide are usually the highest in the morning, and they deplete throughout the day.
So, get a solid seven to eight hours of sleep each night to boost nitric oxide naturally.
Here are a few tips to help you on your way:
Stop looking at tablet or smartphone screens at least an hour before bedtime
Refrain from drinking alcohol around two hours before bedtime
Set a regular 'lights out' time most nights to keep things consistent
Make sure your bedroom is dark and distraction-free
Try to set your room temperature to around 18 degrees—that's the 'slumber sweet spot'
8. Try Nitric Oxide Supplements
As we mentioned earlier, taking vitamin supplements will fill in any nutritional gaps and make sure you get all of the NO-boosting antioxidants you need to succeed.
To produce nitric oxide consistently and maximize your performance, adding the right booster into the mix will also complement your natural NO improvement efforts.
Nitric oxide boosters are designed to increase blood flow and oxygen circulation when you work out—flooding your body with the NO you need to increase energy, improve endurance, and get more strength.
Take the right nitric oxide booster before your workout, and you'll smash your training goals time after time.
Nitric Oxide: Final Thoughts
Now you know how to boost nitric oxide production the natural way, it's time to get out there and make it happen.
Take these measures to increase nitric oxide naturally, and you'll build more muscle while gaining the energy you need to attack your workouts full force.
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