Nitric Oxide - The tiny molecule with a big job!

There are is so much advice and information being delivered to us on a daily basis, it can be overwhelming. So I want to begin by assuring you, that this article is not going to give you something else to have to try to fit into your already hectic and busy life! It will however, give you information about your amazing body. More importantly, this can be an incentive to make those healthier choices.

So, what is this Nitric Oxide (or tiny molecule with a big job) you say? Well, Nitric Oxide plays a vital role in many parts of our health system, acting as a signalling molecule to initiate crucial functions. Our amazing bodies actually make Nitric Oxide (NO) naturally, from various foods and amino acids. FYI amino acids are building blocks of protein. The two that are particularly important for NO production are L-Arginine and L-Citrulline.

What are these functions and why are they important for our health?

Nitric Oxide (NO) acts as a vasodilator (relaxes the inner muscles of our blood vessels), which then allows them to widen and increase circulation. With increased blood flow, more oxygen is delivered to our cells and more nutrients are transported around our body. It also signals muscles and other tissues when to relax or widen.

So, Nitric oxide helps to:

• Support healthy blood pressure by helping blood vessels to relax and widen. This improves circulation, which in turn improves delivery of oxygen and nutrients to our brain, muscles and heart. Limited NO production is linked with cardiovascular issues.
• Enhance physical endurance, exercise performance, and recovery after activity. This is due to the improved blood flow and oxygen being delivered to the working muscles during physical activity.
• Support energy levels and tissue oxygenation because when more oxygen and nutrients are being delivered to our cells, we can make more energy.
• Support sexual health and erectile function by improving blood flow
• Support nervous system communication and hormone pathways which connects it to our mood and mental clarity.
• Contribute to brain function and may help to protect against some metabolic and cardiovascular diseases when levels are well maintained.

Why might our levels of Nitric Oxide be low?

Our natural nitric oxide production tends to decline with age, and can also be reduced by stress, poor diet, smoking, and a very sedentary lifestyle.

How can we boost our Nitric Oxide levels naturally?

Diet and lifestyle play an important role in maintaining healthy NO levels.

Action	Explanation
Consume more vegetables rich in nitrates	Nitrates in vegetables are converted to nitric oxide in our mouth (oral bacteria – nitrates to nitrites) and in our tissues and blood vessels (nitrites to nitric oxide). Aim to include any of these foods most days : Leafy greens (spinach, rocket, lettuce, kale, swiss chard, watercress) Beetroot (raw, roasted, juiced, or grated into salads). Other vegetables such as celery, cabbage and also the herb coriander. Whenever possible, have at least one portion of raw or lightly cooked greens (for example in a salad or smoothie), as heavy cooking can reduce their nitrate content. Also Garlic increases enzymes involved in making NO.
Eat foods high in anti-oxidants	Nitric oxide breaks down quickly, but antioxidants help to stabilise it and reduce its breakdown. So, aim to eat the rainbow over the course of the day: Fruit such as berries, citrus fruits (oranges, grapefruit, lemons), pomegranate. Vegetables of mixed colours (peppers, tomatoes, carrots, leafy greens, cauliflower). Nuts and seeds including walnuts, almonds, flaxseeds, chia seeds, which also provide healthy fats and essential amino acids. Whole grains and pulses including oats, brown rice, beans, lentils Cacao – rich in antioxidants (Flavanols). These foods provide vitamin C, vitamin E, polyphenols and other antioxidants which support nitric oxide availability.
L Arginine and L Citrulline	Our body uses these amino acids to make nitric oxide and so, aim to consume foods which contain them: Nuts and seeds: walnuts, pumpkin seeds, sesame seeds. Legumes: soy foods (edamame, tofu), beans, lentils. Some animal proteins (fish, poultry, and dairy) also contribute L arginine. Watermelon is a notable natural source of L citrulline, which the body can then convert into L arginine and then nitric oxide.
Exercise	Exercise is one of the most powerful ways to support nitric oxide production and the health of our blood vessels: Brisk walking, jogging, cycling, or swimming most days of the week. Shorter bouts of more vigorous exercise (if appropriate) for your fitness and health. Simple resistance exercises (such as body weight squats, wall push ups, or light weights) 2–3 times per week. Activity encourages the lining of your blood vessels to produce more nitric oxide and improves circulation over time.
Oral Health	Beneficial bacteria in our mouth help to convert dietary nitrates into nitrites, which can become nitric oxide later in the body. So the balance in our oral microbiome is really important. Avoid using very strong antibacterial mouthwash several times a day. It can reduce these bacteria which in turn may lower nitric oxide availability and so, potentially negatively affect blood pressure in some people. Limiting sugary foods and gentle dental care (brushing, flossing, and moderate mouthwash use if needed) is usually enough for oral health, but take your dentist’s advice of course! As we begin the conversion from Nitrates to Nitric Oxide in our mouth, it would really help to chew our food well too.
Sleep hygiene	Chronic stress and poor sleep can harm blood vessel function and reduce nitric oxide, so it is important to address sleep issues: Relaxation practices such as deep breathing, yoga, meditation, or calming walks can help. Aim to go to bed and get up within an hour of the same time every day No caffeine and limit screen time in the evening. Breathing practices (such as slow nasal breathing) are being explored for their role in supporting nitric oxide in the airways and circulation so look for a breathwork class in your area.

NB Note on Supplements

Some supplements (for example L arginine, L citrulline, beetroot juice or nitrate products), may be suggested to boost nitric oxide for blood pressure, exercise performance, or erectile dysfunction. However, research suggests they may help certain people, but they are not suitable or necessary for everyone and can interact with medications or existing conditions. Always speak to your doctor or pharmacist before starting nitric oxide related supplements, especially if you take blood pressure medication, heart medication, or drugs for erectile dysfunction.

Summary

So, we now know that Nitric Oxide is a natural molecule which helps to keep our blood vessels flexible, supports our circulation, and underpins our heart and brain health, and also enhances our ability to exercise. Our levels can fall with age and stressful or unhealthy lifestyles. However, our daily habits make a vital difference. Eating a diet rich in leafy greens, beetroot, colourful plant foods, nuts, seeds, and whole grains, combined with regular exercise, prioritising sleep, and good oral care, can all support our body’s own nitric oxide production and help us to feel more vibrant and clearheaded. No need to add anything new into our regime – we just need to choose the healthier option (most of the time).