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Nitroxen

Also known as: Nitroxen, Beetroot Juice Nitrate, Potassium Nitrate, Sodium Nitrate, Nitrate

Overview

Nitrates are naturally occurring compounds found in various foods, particularly in beetroot and leafy greens, and play a crucial role in promoting vascular health and enhancing athletic performance. Upon ingestion, nitrates are converted to nitric oxide (NO), a powerful vasodilator. This transformation is facilitated by bacteria in the oral cavity and endothelial cells. The vasodilatory effects of NO lead to improved blood flow, lower blood pressure, and enhanced exercise capabilities, making nitrate supplementation particularly popular in sports nutrition circles. Systematic reviews provide robust support for the benefits of nitrates, especially in cardiovascular health, but variability in responses necessitates further investigation into dosage and efficacy across different populations.

Benefits

1. Improved Exercise Performance: Systematic reviews highlight that nitrate supplementation can enhance athletic performance, particularly in individuals with cardiopulmonary issues. Evidence also suggests varying results based on the source and dosage of nitrate. 2. Cardiovascular Health: Nitrates are shown to effectively reduce blood pressure and contribute to improved vascular function, especially advantageous for those with existing heart conditions. 3. Enhanced Blood Flow: By elevating nitric oxide levels, nitrates promote greater blood circulation, beneficial for both athletic performance and systemic health. Despite the promising benefits, additional large-scale studies are needed to consolidate findings due to limitation in sample sizes of many existing studies.

How it works

Nitrates are converted to nitric oxide (NO) in the body through the actions of oral bacteria and endothelial cells. Nitric oxide acts as a potent vasodilator, relaxing blood vessels and enhancing blood flow and reducing blood pressure, especially during physical exertion. This process primarily involves the endothelial nitric oxide synthase (eNOS) pathway, which relies on L-arginine for the production of NO. Variability in the effectiveness of nitrate supplementation can arise based on dietary sources and an individual's gastrointestinal health, which can impact the absorption and bioavailability of nitrates.

Side effects

Nitrate supplementation is typically considered safe when recommended dosages are followed. Common side effects may include gastrointestinal disturbances such as diarrhea and stomach cramps, with more than 5% of users reporting these issues. Less frequently reported side effects include headaches and dizziness, occurring in approximately 1-5% of users. In rare instances, severe allergic reactions may arise, affecting less than 1% of individuals. Caution is advised for those using phosphodiesterase inhibitors like sildenafil or those with severe hypotension. It is also recommended that pregnant or breastfeeding women, children, and older adults consult healthcare professionals before beginning nitrate supplementation, especially if they have existing health concerns.

Dosage

The typical dosage for nitrates ranges from 500 to 1,000 mg, particularly sourced from beetroot juice, taken daily to achieve a minimum effective dose. The optimal dose for performance improvement is generally between 1,000 to 2,000 mg per day, with an upper limit around 3,000 mg. Timing is crucial for maximizing benefits; acute doses should be consumed shortly before exercise for best results. Although natural food sources such as beetroot juice are preferable for their better bioavailability, individual gut health and dietary patterns can influence how effectively nitrates are absorbed.

FAQs

How long does it take to see benefits?

Acute benefits can be observed within hours for exercise performance, while chronic improvements in cardiovascular health may take longer to manifest.

Are there any interactions with medications?

Yes, nitrates can interact with certain medications, particularly phosphodiesterase inhibitors, and should be used with caution.

What are the common side effects?

Common side effects include gastrointestinal upset, such as diarrhea and stomach cramps.

Is it safe for everyone?

Generally, nitrates are safe; however, caution is warranted for individuals with specific medical conditions, and consultations with healthcare providers are advised.

When should I take it?

Acute dosing before exercise is common; however, dosage timing may vary based on individual needs and specific formulations.

Research Sources

https://www.ncbi.nlm.nih.gov/pubmed/25220393 – This systematic review evaluates the effects of dietary nitrate on exercise performance, concluding that it enhances exercise capacity in various populations, particularly those with compromised cardiovascular health. The methodology involved meta-analysis of numerous studies, establishing a significant association between nitrate supplementation and improved physical endurance.
https://www.ncbi.nlm.nih.gov/pubmed/29371878 – This study focuses on the cardiovascular benefits of dietary nitrates, particularly in relation to blood pressure and endothelial function. It highlights the potential therapeutic role of nitrates for individuals with hypertension and provides insights into the mechanisms underlying their beneficial effects.