How Nitric Oxide Fuels Your Health

July 16, 2024

Illustration of red blood cells flowing through the blood stream

Nitric oxide is a naturally occurring molecule in the body that plays an important role in blood circulation and overall health. People with low levels of nitric oxide are at greater risk for high blood pressure, coronary artery disease, impaired vision, depression and cognitive decline.

In fact, impaired blood flow to the brain from nitric oxide deficiency may play a role in age-related dementia. Here are a few simple ways to naturally boost your levels.

Recognizing a Nitric Oxide Deficiency

Nitric oxide is a gas produced by the body, a combination of equal parts oxygen and nitrogen. Its primary role is to relax the blood vessels. This allows more blood, oxygen and nutrients to flow through the body to nourish vital organs.

Nitric oxide helps protect the endothelium, the layer of cells that line the blood vessels. Too little nitric oxide can lead to a condition called endothelial dysfunction. It damages the cells and increases risk of cardiovascular disease.

Many people are deficient in nitric oxide. Symptoms are caused by decreased blood circulation and may include:

Fatigue
Erectile dysfunction
Elevated blood sugar
High blood pressure
Poor wound healing
Muscle soreness
Memory loss

Eat Your Fruits and Veggies

You can increase production of nitric oxide by eating more foods that are high in nitrates and rich in antioxidants.

“You’re not just eating nitric oxide as a chemical on its own,” says University Hospitals registered dietitian Jennifer Kerner, RD, LD. “Fruits and vegetables contain nutrients that can promote production of nitric oxide in the body.”

Beneficial foods include:

Beets
Garlic
Citrus Fruits
Leafy greens such as kale, spinach and Swiss chard
Cabbage
Cauliflower
Carrots
Broccoli
Nuts and seeds

Unlock the Power of Exercise

In addition to a diet high in nitrates and antioxidants, regular exercise helps improve production of nitric oxide. Nitric oxide, in turn, may help improve exercise performance and boost endurance.

This is an area of research at Harrington Discovery Institute at University Hospitals. Jonathan S. Stamler, MD, and his team are designing a fitness wearable to measure nitric oxide in real time during exercise. Exercise is one of the few proven ways to combat Alzheimer's disease by enhancing brain blood flow, which helps prevent cognitive decline.

“This is a game-changer in understanding how exercise benefits our health,” says Dr. Stamler. “By harnessing the power of nitric oxide to improve blood flow, we can create personalized exercise routines that optimize brain and body health, potentially transforming patient outcomes and reducing the risk of cognitive decline and other health issues.”