Get Your Personalized Supplement StackSupplement Stack Quiz

Nitric Oxide 500 mg

Also known as: Nitric oxide, NO, Nitric oxide boosters, Nitrate supplements, NO3−, Nitric Oxide

Overview

Nitric oxide (NO) is a molecule that plays a crucial role in vasodilation and cell signaling within the body. It is not directly supplemented; instead, precursors like nitrate (NO3−) are used to increase nitric oxide levels. Natural sources of nitrates include beets, spinach, and other leafy green vegetables. Supplementation with nitrates is primarily used to improve exercise performance and support cardiovascular health. Nitric oxide acts as a potent vasodilator, enhancing blood flow and oxygen delivery to muscles. Research on nitric oxide supplementation is ongoing, with systematic reviews and meta-analyses providing evidence of its efficacy, particularly in endurance activities. However, more research is needed to fully understand its long-term effects and potential benefits in various populations.

Benefits

Nitric oxide supplementation, primarily through nitrate intake, has shown benefits in improving exercise performance, especially in endurance activities. Studies indicate a small to moderate effect size (Cohen’s d = 0.174) in enhancing performance [1]. Additionally, it may benefit patients with peripheral artery disease (PAD) by improving walking distances [5]. Athletes and individuals with cardiovascular conditions are likely to experience the most significant benefits. The positive effects are typically observed within a few hours of supplementation, making it a useful pre-workout aid. While the effect size for exercise performance is generally small, it is often statistically significant, suggesting a real, albeit modest, improvement.

How it works

Nitrate supplementation increases nitric oxide levels in the body, primarily through the conversion of nitrate to nitrite and then to nitric oxide. This process leads to vasodilation, which is the widening of blood vessels, resulting in improved blood flow and oxygen delivery to muscles. The primary biological pathway involves endothelial nitric oxide synthase (eNOS), which plays a key role in converting nitrates to nitric oxide. This mechanism affects both the cardiovascular and muscular systems, enhancing oxygen supply and nutrient delivery during physical activity. Nitrates are absorbed in the gut and undergo enzymatic conversion to exert their effects.

Side effects

Nitric oxide supplementation is generally considered safe when used appropriately. Common side effects, occurring in more than 5% of users, include gastrointestinal upset, such as diarrhea. Less common side effects (1-5%) may include headaches. Rare side effects are not well-documented. Potential drug interactions exist, particularly with medications like phosphodiesterase inhibitors. While there are no well-established contraindications, caution is advised for individuals with certain medical conditions. Pregnant women and individuals with pre-existing health issues should consult a healthcare provider before using nitric oxide supplements. High doses may increase the risk of side effects, so it's important to adhere to recommended dosage guidelines.

Dosage

The minimum effective dose of nitrate is typically around 300-500 mg. Optimal dosage ranges are generally between 300-1000 mg of nitrate per day. The maximum safe dose is not well-defined, but exceeding recommended amounts may increase the likelihood of side effects. For exercise performance benefits, it is recommended to take the supplement 1-3 hours before physical activity. Common forms include beetroot juice and nitrate supplements. Absorption may vary based on individual gut health and dietary factors. No specific cofactors are explicitly required for nitrate conversion, but a balanced diet supports overall nitric oxide production.

FAQs

How long does it take to see benefits?

Benefits from nitric oxide supplementation are typically observed within a few hours of ingestion, making it suitable for pre-workout use.

Is nitric oxide supplementation safe for everyone?

It is generally safe, but individuals with pre-existing health conditions should consult a healthcare provider before use.

When should I take nitric oxide supplements?

For exercise performance enhancement, take the supplement 1-3 hours before engaging in physical activity.

What results can I expect from taking nitric oxide?

Users may experience improved exercise performance and potential cardiovascular benefits due to enhanced blood flow.

Do nitric oxide supplements contain nitric oxide?

No, they contain nitrates, which the body converts into nitric oxide. They do not directly contain nitric oxide.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC7494956/ – This systematic review and meta-analysis focused on athletes and healthy individuals, finding that nitrate supplementation improves exercise performance with a small effect size (Cohen’s d = 0.174). The study highlights the potential benefits of nitrate in enhancing physical performance, though it notes the limitations of available long-term data and variability in study designs, resulting in a moderate quality assessment.
https://pubmed.ncbi.nlm.nih.gov/37509499/ – This systematic review examined the impact of dietary interventions that upregulate nitric oxide on patients with peripheral artery disease (PAD). The key finding was that such interventions may improve walking distances in PAD patients. However, the review also noted the limited number of studies specifically focused on PAD, resulting in a moderate quality assessment.
https://www.mdpi.com/2072-6643/15/11/2493 – This systematic review and meta-analysis investigated the effects of nitrate supplementation on resistance exercise performance in athletes and individuals. The results were mixed, with some studies showing benefits. The review highlights the limited data available on resistance exercises and the variability in outcomes, leading to a moderate quality assessment.
https://onlinelibrary.wiley.com/doi/full/10.1002/ppul.26767 – This study investigates the effects of dietary nitrate supplementation on pulmonary hypertension. It provides insights into the potential therapeutic role of dietary nitrates in managing pulmonary vascular function. Further research is needed to fully elucidate the clinical implications and benefits for patients with pulmonary hypertension.
https://researchonline.jcu.edu.au/81076/1/81076.pdf – This research explores the effects of nitrate supplementation on exercise performance in various conditions. It provides a comprehensive overview of how nitrates can enhance physiological responses during physical activity. The study contributes to the understanding of nitrate's role in improving exercise capacity and overall athletic performance.