In the quest for better health and longevity, many people overlook one critical molecule: nitric oxide (NO). Often referred to as the “holy grail” of inflammation and disease prevention, nitric oxide plays a vital role in maintaining health, especially as we age. Dr. Nathan Bryan, a leading expert on nitric oxide, has shed light on how this powerful molecule can protect against a variety of chronic diseases. Here’s what you need to know about nitric oxide and how to naturally boost its production for better health and vitality.
What is Nitric Oxide?
Nitric oxide is a gas naturally produced by the body, playing an essential role in vasodilation—the widening of blood vessels. This function is crucial because it controls blood flow and circulation to every organ, tissue, and cell in the body. As we age, our body’s production of nitric oxide declines, which can lead to a range of chronic health conditions. Not only is nitric oxide essential for cardiovascular health, but it also plays a key role in cellular communication, immune function, and controlling inflammation.
The Role of Nitric Oxide in Chronic Disease
Reduced nitric oxide levels are linked to several chronic conditions, including:
- Type 2 diabetes
- Hypertension (high blood pressure)
- Cardiovascular disease
- Neurodegenerative diseases like Alzheimer’s
All chronic diseases share four key characteristics: decreased blood flow, inflammation, oxidative stress, and immune dysfunction. Nitric oxide helps mitigate all of these issues by improving blood flow, reducing inflammation, preventing oxidative stress, and supporting immune function. When nitric oxide levels are low, the regulation of blood flow is compromised, which can trigger the early onset of diseases like diabetes, heart disease, or even autoimmune disorders.
In many cases, cardiovascular diseases like heart attacks and strokes can be traced back to nitric oxide deficiency, as the blood vessels become constricted and unable to regulate blood flow efficiently. This is often the starting point for many health issues, which can be prevented by ensuring that nitric oxide production remains at healthy levels.
Early Signs of Nitric Oxide Deficiency
One of the earliest symptoms of nitric oxide deficiency is erectile dysfunction. Since nitric oxide is critical for dilating blood vessels in the sex organs, reduced production leads to vascular issues, resulting in erectile dysfunction for both men and women. Over time, the lack of nitric oxide can also lead to more serious problems like high blood pressure, atherosclerosis (plaque buildup in the arteries), heart attacks, and strokes.
Beyond sexual dysfunction, other signs of nitric oxide deficiency include chronic fatigue, high blood pressure, and poor circulation. These early warning signs should not be ignored, as they could indicate an underlying issue with nitric oxide production and vascular health.
How Oral Health Impacts Nitric Oxide Production
Nitric oxide production doesn’t just depend on age or diet—it’s also influenced by oral health. Fluoride in toothpaste and mouthwash, as well as fluoride in municipal water, can disrupt the beneficial bacteria in your mouth that play a key role in nitric oxide production. Using these products can kill off the good bacteria, making it harder for your body to produce nitric oxide.
Studies have shown that mouthwash, especially alcohol-based or chlorhexidine varieties, kills the bacteria needed for converting nitrates into nitric oxide. This can raise blood pressure and disrupt vascular health. Dr. Bryan explains that fluoride acts as an antiseptic and neurotoxin, which not only damages beneficial oral bacteria but also negatively affects thyroid function.
To protect your oral microbiome and support nitric oxide production:
- Avoid fluoride toothpaste
- Ditch antibacterial mouthwash (especially those containing alcohol)
- Switch to fluoride-free drinking water
By avoiding these common disruptors, you can preserve the natural processes in your mouth that are essential for nitric oxide production and overall vascular health.
Boosting Nitric Oxide with Diet
One of the easiest ways to boost nitric oxide production is through diet, specifically by consuming nitrate-rich foods. Dark leafy greens, such as kale, spinach, and arugula, are excellent sources of nitrates that help increase nitric oxide levels. Studies have shown that eating a nitrate-rich meal can lead to a significant boost in nitric oxide production within 90 minutes.
Nitric oxide production is a complex process that involves the conversion of dietary nitrates into nitrites and eventually into nitric oxide. This conversion relies on specific bacteria found in the mouth and stomach, which further emphasizes the importance of a healthy oral microbiome. Consuming leafy greens, beets, and other nitrate-rich vegetables can provide a steady supply of raw materials for nitric oxide production.
The Importance of Stomach Acid for Nitric Oxide Production
In addition to eating nitrate-rich foods, your body needs sufficient stomach acid to convert these nitrates into nitric oxide. The use of antacids, which reduce stomach acid production, can interfere with this process. Without enough stomach acid, your body cannot properly digest food, absorb nutrients, or produce nitric oxide. This can lead to a range of issues, including autoimmune diseases and insulin resistance.
Dr. Bryan points out that stomach acid is essential not just for nitric oxide production, but also for overall digestion and nutrient absorption. Without it, you may become deficient in key nutrients like magnesium, iodine, selenium, and chromium, leading to metabolic disorders and immune dysfunction.
How Lifestyle Affects Nitric Oxide Production
To maintain healthy nitric oxide levels, lifestyle changes are crucial. Here are some additional tips to naturally boost nitric oxide production:
- Exercise regularly: Physical activity, especially cardio and strength training, stimulates nitric oxide production, improving circulation and cardiovascular health. Exercise increases blood flow, which in turn boosts the production of nitric oxide in the endothelium (the inner lining of blood vessels).
- Sauna use: Sitting in a sauna boosts nitric oxide levels, helping improve circulation and detoxification. The heat and sweating can stimulate nitric oxide synthesis, which has been linked to better cardiovascular health.
- Red light therapy: Certain wavelengths of red light have been shown to stimulate nitric oxide production. This can improve skin health, circulation, and even immune function.
- Consume iodine-rich foods: Foods like kelp and seaweed can support thyroid function, which in turn helps nitric oxide production. Iodine is crucial for hormone regulation and metabolic balance.
- Stay hydrated: Proper hydration helps maintain nitric oxide levels and supports overall cardiovascular health. Water is essential for cellular function, and staying well-hydrated ensures that your body can produce nitric oxide effectively.
- Rest and recovery: Ensuring sufficient sleep and recovery helps maintain nitric oxide production and overall health. Sleep is crucial for immune function and cellular repair, both of which are supported by healthy nitric oxide levels.
Pre-Workout Supplements and Nitric Oxide
In recent years, beetroot juice has become popular among athletes for its ability to boost nitric oxide levels. Nitrate-rich beetroot juice has been shown to enhance athletic performance by improving blood flow, oxygen delivery, and muscle efficiency. However, not all pre-workout supplements are effective. Dr. Bryan explains that many products on the market do not actually increase nitric oxide production, so it’s important to choose high-quality, science-backed supplements.
Dr. Bryan has tested numerous beetroot and nitric oxide supplements, and he cautions that many fail to deliver the promised benefits. He suggests looking for products that have been rigorously tested and proven to release nitric oxide in the body effectively.
The Bottom Line
Nitric oxide is a powerful molecule that plays a crucial role in maintaining vascular health, preventing chronic disease, and supporting overall wellness. By making simple changes to your diet, oral health routine, and lifestyle, you can significantly boost your body’s ability to produce nitric oxide and improve your health. Start by avoiding fluoride, consuming nitrate-rich foods, exercising regularly, and supporting your gut health with adequate stomach acid production.
With these changes, you’ll be on your way to better health, improved circulation, and a longer, healthier life.
Summary
- Nitric oxide (NO): A gas produced naturally in the body; declines with age, leading to age-related diseases.
- Role in vasodilation: NO helps blood vessels relax, controls blood flow to organs, tissues, and cells; dysfunction leads to chronic diseases.
- Chronic diseases linked to NO: Decreased NO production is associated with conditions like diabetes, hypertension, cardiovascular diseases, and neurodegenerative diseases (e.g., Alzheimer’s).
- Common chronic disease features: Decreased blood flow, inflammation, oxidative stress, and immune dysfunction.
- NO deficiency symptoms: Erectile dysfunction is an early sign; insufficient NO leads to blood vessel constriction, high blood pressure, and cardiovascular issues.
- Oral health and NO production: Fluoride and mouthwash disrupt NO production by killing beneficial oral bacteria needed for NO synthesis.
- Lifestyle impacts: Fluoride in toothpaste and water, use of antacids, and poor diet negatively affect NO production.
- Dietary sources: Dark leafy greens (like kale and arugula) are rich in nitrates that help boost NO levels.
- Importance of stomach acid: Required for converting nitrates into NO; antacid use disrupts this process.
- Historical context of nitrates: Nitrates and nitrites are naturally produced by the body, and there’s evidence of benefits from plant-based diets rich in these compounds.
- Beetroot for boosting NO: Beet juice became popular for enhancing athletic performance due to its high nitrate content.
- Pre-workout products: Many marketed products do not increase NO; high-quality supplements can directly produce NO.
- Immune response: NO plays a key role in the immune system by helping kill pathogens and preventing disease progression.
- Oral hygiene recommendations: Avoid fluoride, mouthwash, and antacids to support the body’s natural ability to produce NO.
- Physical exercise: Regular exercise helps maintain healthy NO levels and supports cardiovascular health.
- Support the oral microbiome: Healthy oral bacteria are essential for NO production. Avoid antibacterial products like alcohol-based mouthwash, fluoride toothpaste, and municipal water with fluoride.
- Exercise regularly: Physical activity, especially cardio and weightlifting, boosts NO production and overall cardiovascular health. Even 20-30 minutes of exercise daily can help maintain healthy NO levels.
- Sauna use: Using a sauna can stimulate NO production, improving blood circulation and overall wellness.
- Red light therapy: Certain wavelengths of light, such as red light, can stimulate NO production, providing potential health benefits.
- Iodine-rich foods: Include sources of iodine in your diet (e.g., kelp, seaweed) to support thyroid function and overall health, as iodine plays a role in many body functions, including NO production.
- Avoid antacids: These can block the stomach’s ability to produce acid, which is necessary for converting nitrates into NO. Reduce or eliminate their use if possible.
- Eat a balanced diet: Incorporating dark leafy greens and foods rich in nitrates (like beets and spinach) can naturally boost NO levels.
- Hydration: Proper hydration is important for maintaining NO levels and promoting circulation.
- Rest and recovery: Ensuring sufficient sleep and recovery helps maintain NO levels and overall health.
Watch on Youtube – Nitric Oxide and Functional Health – with Dr. Nathan Bryan | The Empowering Neurologist EP. 166