No Blast Complex
Also known as: No Blast Complex, Nitric Oxide Boosters, Betaine Anhydrous, L-Arginine Supplements, Beetroot Juice Supplements, Pre-Workout Performance Enhancers, Nitric Oxide Precursors and Betaine
Overview
Supplements marketed as 'No Blast Complex' typically aim to enhance exercise performance through ingredients like nitric oxide precursors (e.g., beetroot juice, L-arginine) and betaine. These components are intended to improve blood flow, reduce fatigue, and increase endurance. Nitric oxide precursors boost nitric oxide production, leading to vasodilation, while betaine acts as an osmolyte and may reduce oxidative stress. These supplements are generally taken before exercise to maximize their effects. Research on individual ingredients like betaine and nitric oxide precursors is relatively mature, with several systematic reviews and meta-analyses available. However, the efficacy of multi-ingredient formulations can vary. The quality of evidence ranges from moderate to high, depending on the specific ingredient and study design. These supplements are often available in powder or capsule form.
Benefits
Betaine supplementation has demonstrated improvements in muscular strength and endurance, with some studies showing moderate effect sizes (SMD > 0.5). Nitric oxide precursors can enhance exercise performance by improving blood flow, although the evidence is somewhat mixed. Some multi-ingredient pre-workout supplements have been shown to increase endurance and promote fat oxidation during low-intensity exercise. These supplements are generally targeted towards athletes and active individuals. Benefits are typically observed within a few weeks of consistent supplementation. The clinical significance can vary based on the specific ingredients and individual responses. It's important to note that individual responses can vary.
How it works
Nitric oxide precursors enhance nitric oxide production, leading to vasodilation and improved blood flow. This vasodilation allows for greater oxygen and nutrient delivery to muscles during exercise. Betaine acts as an osmolyte, helping to maintain cell hydration and reduce oxidative stress. These supplements primarily interact with the cardiovascular and muscular systems to enhance performance. Nitric oxide precursors target endothelial nitric oxide synthase (eNOS), the enzyme responsible for nitric oxide production. The absorption and bioavailability of these ingredients can vary based on the specific compound and formulation.
Side effects
These supplements are generally considered safe when used as directed, but individual tolerance can vary. Common side effects (occurring in >5% of users) include gastrointestinal issues like stomach upset or diarrhea. Uncommon side effects (1-5%) may include allergic reactions or skin rashes. Rare side effects (<1%) could involve severe allergic reactions. Potential drug interactions exist, particularly with blood thinners or medications for hypertension. Individuals with certain medical conditions, such as kidney disease, should consult a healthcare provider before use. Pregnant or breastfeeding women should also seek medical advice before using these supplements. It is important to monitor for any adverse effects and discontinue use if they occur.
Dosage
Dosage recommendations vary by ingredient. For betaine, doses often start at 2.5 grams per day, with optimal ranges between 2.5 to 5 grams per day. Nitric oxide precursor dosages vary widely based on the specific compound. The maximum safe dose is not well-defined and should be determined based on individual tolerance. These supplements are typically taken 30 minutes to 1 hour before exercise. They are often available in powder or capsule form. Absorption can be influenced by the presence of other nutrients or ingredients. Adequate hydration is recommended when using these supplements.
FAQs
When should I take this supplement?
Take it 30-60 minutes before exercise to enhance performance. This timing allows the ingredients to become active in your system during your workout.
Is this supplement safe?
Generally safe, but monitor for side effects like stomach upset. Consult a healthcare provider if you have underlying medical conditions or are taking medications.
What results can I expect?
Some individuals may experience improved endurance and strength. Results can vary based on individual factors and the specific formulation of the supplement.
Are there any contraindications?
Individuals with kidney disease or those taking blood thinners should consult a healthcare provider before use. Pregnant or breastfeeding women should also seek medical advice.
How long does it take to see results?
Benefits are typically observed within a few weeks of consistent supplementation, although some effects may be noticeable sooner. Individual responses can vary.
Research Sources
- https://www.fisiologiadelejercicio.com/wp-content/uploads/2024/11/Effects-of-chronic-betaine-supplementation-on.pdf – This study is a systematic review and meta-analysis that examines the effects of chronic betaine supplementation on muscular strength and endurance. The findings suggest that betaine supplementation can improve both strength and endurance in athletes and active individuals, providing high-quality evidence supporting its benefits.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9921013/ – This review examines the current literature on nitric oxide precursors and their ability to enhance exercise performance by improving blood flow. The review suggests that nitric oxide precursors can improve exercise performance by improving blood flow, but the evidence is mixed regarding efficacy.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12028264/ – This study investigates the effects of multi-ingredient pre-workout supplements on exercise performance. The study found that the supplements improved aerobic and anaerobic energy during high-intensity interval exercise, but the small sample size limits the generalizability of the findings.
- https://bjsm.bmj.com/content/52/6/376 – This resource provides information on sports supplements and their effects on performance. It is a useful resource for understanding the potential benefits and risks of various supplements used by athletes.
- https://www.strongerbyscience.com/master-list/nutrition-supplementation/ – This website provides evidence-based information on nutrition and supplementation. It is a useful resource for understanding the potential benefits and risks of various supplements.
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