How to Naturally Boost Nitric Oxide for Better Performance
Boosting NO levels can be easy — your body produces it naturally. These simple lifestyle changes can help maintain optimal NO levels for improved performance:
1. Foods That Increase Nitric Oxide in the Blood
The food you eat plays a key role in NO production. Beetroot, radish, and leafy greens like arugula are rich in natural nitrates, which your body converts into NO to enhance blood flow. Citrus fruits provide vitamin C, an antioxidant that helps boost NO levels and prevents breakdown [6-7].
L-arginine is the amino acid your body uses to produce NO. You can naturally include it in your diet through nuts, seeds, fish, red meat, soy, whole grains, beans, and dairy products [7-8]. Adding antioxidant-rich foods like berries and nuts to your diet can also help reduce oxidative stress and restore NO levels [9].
Your gut health matters, too. Good bacteria in your gut help convert dietary nitrates into NO more efficiently [10]. So, eating a balanced diet with NO-boosting foods can naturally enhance your blood flow and stamina.
2. Movement and Exercise for Better Nitric Oxide Production
Exercise is a powerful way to increase NO levels. When you move, your blood vessels sense an increased demand for oxygen and release NO to improve circulation [1].
Aerobic exercises like running, cycling, and swimming keep your heart pumping and blood flowing, requiring sustained NO production. Resistance training, such as weightlifting, puts stress on the muscles, prompting the body to release NO. This helps blood vessels expand, improving oxygen flow, circulation, and recovery [1, 2, 11].
3. Breathing and Lung Function
Breathing can enhance NO production. Your nasal passages release NO, which relaxes blood vessels, opens the sinuses, and improves oxygen flow. Deep, controlled breathing enhances this effect while strengthening lung function for enhanced endurance. A higher FRC helps maintain a steady oxygen supply, reducing fatigue during workouts.
Simple practices like breath-hold exercises, nasal breathing, and humming while breathing can strengthen your lungs. This improves oxygen exchange and boosts NO levels. By improving lung function, you enhance circulation, vigor, and overall performance [12-13].
Did You Know?
Humming during breathing is an ancient Yoga practice called Bhramari. It stimulates NO production naturally, improving circulation and enhancing oxygen delivery for peak performance and endurance [12]. Try it daily and feel the difference.
4. Supplements That Support Nitric Oxide Production
Supplements can be an easy way to support NO production, especially when diet and lifestyle alone aren’t enough. Certain nutrients, like L-arginine and L-citrulline, act as direct precursors to NO, promoting blood vessel relaxation and improving circulation. L-citrulline is particularly effective because the body converts it into L-arginine, which then boosts NO levels [7-8].
Antioxidants also help protect NO from being broken down by oxidative stress-causing free radicals. Vitamins C and E, along with polyphenols found in fruits and vegetables, help keep NO active in the body for longer [6-9].
But do NO-boosting supplements really work? Research suggests they can enhance strength, reduce fatigue, and improve blood flow. However, they’re most effective when combined with a healthy diet and regular exercise. Choosing high-quality supplements with clinically proven ingredients can give you an extra edge in performance and recovery [7, 11, 14].
Final Thoughts
Your body naturally produces NO, but its levels can decline over time. This can make it harder to maintain optimal blood flow and strength. Simple changes like eating nitrate-rich foods, staying active, and improving breathing can make a big difference in your energy levels. By making informed choices, you can take control of your health and feel your best.
Prioritize your health with Diagnox's Nitric Oxide Saliva Test Strips, a simple at-home test that checks for salivary nitric oxide levels, helping you make informed dietary and lifestyle choices.
Key Takeaways:
- Nitric oxide (NO) boosts circulation by relaxing blood vessels, improving oxygen delivery for greater endurance and faster recovery.
- Nitrate-rich foods like beets, leafy greens, and citrus naturally support NO production, helping maintain optimal blood flow.
- Aerobic exercises and resistance training stimulate NO release, enhancing overall physical strength and stamina.
- Breathing techniques such as deep nasal breathing or humming (Bhramari) can naturally increase NO levels, promoting better oxygenation.
- Simple lifestyle changes like a balanced diet, regular movement, and mindful breathing can improve NO levels for enhanced endurance.
