Nitrorocket Arugula Extract
Also known as: Arugula extract, Rocket extract, Rocket Salad extract, Nitrorocket Arugula Extract, Eruca sativa extract
Overview
Nitrorocket Arugula Extract is a concentrated form of *Eruca sativa* (arugula) leaf extract, specifically valued for its high content of inorganic nitrate (NO3−). Arugula is a leafy green vegetable naturally rich in nitrate, similar to beetroot and spinach. This extract serves as a dietary nitrate supplement and ergogenic aid, primarily utilized to enhance exercise performance, improve blood flow, and support cardiovascular health through its role in nitric oxide (NO) pathways. The high nitrate content facilitates increased NO production, which can improve muscle oxygenation and endurance. While dietary nitrate supplementation has been extensively studied, specific research on arugula extract is growing, with several systematic reviews and randomized controlled trials supporting its efficacy and safety.
Benefits
Nitrate supplementation, including that derived from arugula, has demonstrated several evidence-based benefits. The primary effect is improved exercise performance, with studies showing enhancements in metrics such as time-to-exhaustion, total distance covered, muscular endurance, and peak power output. While the ergogenic effect size is modest (e.g., standardized mean difference d ≈ 0.17), it is statistically significant and varies based on an individual's fitness level, dose, and timing of supplementation. These benefits are more pronounced in healthy, young, recreationally active individuals, with less consistent effects observed in elite athletes. Secondary benefits include enhanced endothelial function and vasodilation due to increased nitric oxide bioavailability, and a potential reduction in the oxygen cost of exercise, leading to improved efficiency. Acute supplementation (hours before exercise) effectively increases plasma nitrate/nitrite levels and improves performance, while chronic supplementation effects are less extensively studied but plausible.
How it works
The mechanism of action for arugula extract centers on the nitrate-nitrite-nitric oxide pathway. Upon ingestion, dietary nitrate from arugula is first converted to nitrite by commensal bacteria in the oral cavity. This nitrite is then absorbed into the bloodstream and can be further reduced to nitric oxide (NO) in various tissues, particularly under hypoxic conditions, such as during intense exercise. Nitric oxide is a potent vasodilator, meaning it relaxes and widens blood vessels, thereby improving blood flow and oxygen delivery to working muscles. Additionally, NO is known to modulate mitochondrial efficiency, enhancing cellular energy production, and influence muscle contractility, all contributing to improved endurance and power output. The bioavailability of nitrate is dependent on the activity of the oral microbiome.
Side effects
Nitrorocket Arugula Extract is generally considered safe when consumed at typical supplemental doses, such as 300-500 mg of nitrate. Major adverse effects are rare. Some individuals may experience mild gastrointestinal discomfort, though this is uncommon. There are no significant drug interactions widely reported; however, caution is advised for individuals taking medications that affect blood pressure or nitrate metabolism. Contraindications include individuals with pre-existing hypotension (low blood pressure) or those currently on nitrate medications, who should consult a healthcare provider before use. Data on special populations such as pregnant women, children, or individuals with severe cardiovascular disease is limited, and use in these groups should be approached with caution and medical supervision. The maximum safe dose is not well-established, but doses up to 800 mg of nitrate have been used in studies without reported adverse effects.
Dosage
The minimum effective dose for nitrate supplementation, including arugula extract, to achieve ergogenic effects is approximately 300-400 mg of nitrate. The optimal dosing typically ranges from 300-600 mg of nitrate, taken 2-3 hours before exercise to align with peak plasma nitrite levels. While a maximum safe dose is not definitively established, doses up to 800 mg of nitrate have been used in research settings without adverse effects. Timing is crucial, as peak plasma nitrite concentrations occur around 2-3 hours post-ingestion. Arugula extract is commonly available in capsules or powders standardized for nitrate content. The method of consumption, such as chewing versus swallowing capsules, appears to similarly increase nitric oxide metabolites. It is important to note that the oral microbiome plays a critical role in nitrate reduction, so the use of antibacterial mouthwash may blunt the effects of supplementation.
FAQs
Is Nitrorocket Arugula Extract effective?
Yes, as a source of dietary nitrate, it can modestly improve exercise performance in many individuals by enhancing nitric oxide production and blood flow.
Is it safe?
Generally, yes. It is considered safe with minimal side effects at recommended doses, though individuals with low blood pressure or on nitrate medications should consult a doctor.
When should I take it?
For optimal effects, it should be taken approximately 2-3 hours before exercise, as this aligns with peak plasma nitrite concentrations.
Does chewing vs. swallowing matter?
Research indicates that both chewing and swallowing arugula extract capsules lead to similar increases in nitric oxide metabolites, suggesting either method is effective.
How fast do effects appear?
The ergogenic effects typically appear within hours after ingestion, with peak benefits occurring around 2-3 hours post-consumption, and lasting for several hours.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12106159/ – This umbrella review and meta-analysis synthesized findings from 180 systematic reviews, involving 2672 participants, concluding that nitrate supplementation improves time-to-exhaustion, muscular endurance, and peak power. It noted mixed effects on other outcomes and highlighted methodological quality issues in some included reviews, despite being a high-quality synthesis with a registered protocol.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7494956/ – This systematic review and meta-analysis of multiple randomized controlled trials (with n≥30 per group) found a small but statistically significant ergogenic effect (d=0.174) of acute nitrate supplementation. The study acknowledged variability in effects due to factors like fitness level, dose, sex, and environmental conditions, providing a robust analysis with bias assessment.
- https://digitalcommons.wku.edu/ijesab/vol2/iss16/109/ – This randomized controlled trial involving healthy males (n≥30) investigated the acute effects of arugula extract. It found that both chewing and swallowing arugula extract capsules similarly increased nitric oxide metabolites, indicating comparable bioavailability regardless of the consumption method. The study was peer-reviewed but had a small sample size and focused only on acute effects.