Nitric oxide (NO) is a tiny molecule with massive impact. This gas, produced naturally in your body, regulates blood flow, oxygen delivery, and cellular energy. It’s the unsung hero of heart health, but as we age or make certain lifestyle choices, NO production can plummet, setting the stage for chronic diseases. The good news? You can boost NO naturally through diet, exercise, and simple habits like nasal breathing and sunlight exposure. Here’s how to harness NO for a healthier you, backed by science.

1. Nitric Oxide Declines with Age—But You Can Fight Back

NO is essential for keeping blood vessels flexible and ensuring oxygen reaches your tissues. However, after age 30, NO production drops by 10–12% per decade. By your 70s or 80s, you may have just 25% of the NO levels you had in your 20s. This decline isn’t just a number—it contributes to stiffer arteries, higher blood pressure, and reduced stamina.

What to do: Support NO production with lifestyle changes. Diet, exercise, and even how you breathe can slow this decline, keeping your heart and body vibrant.

2. Low NO Is the Root of Chronic Disease

When NO levels fall, your body feels the ripple effects. Low NO is linked to:

• High blood pressure: Reduced NO makes blood vessels less elastic, forcing your heart to work harder.

• Insulin resistance: NO helps cells respond to insulin, so low levels can worsen blood sugar control.

• Poor exercise tolerance: Less NO means less oxygen delivery to muscles, leading to fatigue.

• Erectile dysfunction: NO is critical for blood flow everywhere, including, well, ya’know…

This isn’t just “aging”—it’s cellular dysfunction. By boosting NO, you can tackle these issues at their root.

3. Your Oral Microbiome: The Gateway to NO

Your body can’t produce NO from food alone—it needs help from oral bacteria. These microbes convert dietary nitrates (found in foods like beets and leafy greens) into nitrite, which your body then transforms into NO. But common oral hygiene products can sabotage this process:

• Fluoride toothpaste: Can disrupt nitrate-reducing bacteria.

• Antiseptic mouthwash: Kills both harmful and beneficial microbes.

• Antibacterial rinse: Wipes out the bacteria needed for NO production.

What to do: Opt for natural or microbiome-friendly oral care products. Avoid overusing antiseptic mouthwash, and let your oral bacteria thrive to support NO.

4. Mouthwash Can Spike Blood Pressure in Days

The link between mouthwash and NO is stark. In one study, a healthy 21-year-old using antiseptic mouthwash saw their systolic blood pressure rise by 26 mmHg in just seven days. That’s a 26% increased risk of cardiovascular disease—from a single habit! By killing nitrate-reducing bacteria, mouthwash disrupts NO production, leading to stiffer blood vessels and higher blood pressure.

What to do: Skip antiseptic mouthwash or use it sparingly. If you need to freshen your breath, try a saltwater rinse or a natural alternative.

5. Sugar Sabotages NO Production

Sugar isn’t just bad for your waistline—it’s a silent NO disruptor. High sugar intake binds to endothelial nitric oxide synthase (eNOS), the enzyme responsible for NO production, locking it into an inactive form. This is one reason people with diabetes face a 10-fold higher risk of heart disease. Chronically high blood sugar impairs NO, stiffening blood vessels and worsening cardiovascular health.

What to do: Limit refined sugars and processed carbs. Focus on whole foods to keep your NO production humming.

6. Foods That Fuel Nitric Oxide Production

Diet is a powerful tool for boosting NO. Certain foods are rich in nitrates or support the pathways that produce NO. Add these to your plate:

• Beets: Packed with nitrates, beets can lower blood pressure and improve exercise performance. Try roasted beets or a beetroot smoothie.

• Leafy greens: Spinach, arugula, and kale are nitrate powerhouses. Aim for a daily salad or sautéed greens.

• Garlic: Boosts NO production by activating eNOS. Add fresh garlic to dressings or stir-fries.

• Citrus fruits: Oranges and lemons provide vitamin C, which protects NO from oxidative damage. Snack on citrus or add it to water.

• Pomegranate: Rich in antioxidants, it enhances NO bioavailability. Sip pomegranate juice or toss seeds into yogurt.

• Dark chocolate: Cocoa flavanols stimulate NO production. Choose 70%+ dark chocolate and enjoy in moderation.

Pro tip: Pair nitrate-rich foods with antioxidants (like vitamin C) to maximize NO benefits. A spinach salad with orange slices is a perfect combo.

7. Exercise and Nasal Breathing: A Nitric Oxide Powerhouse

Exercise is one of the best ways to boost NO. Physical activity stimulates eNOS, increasing NO production and improving blood flow. Studies show that regular aerobic exercise (like running, cycling, or swimming) can enhance NO levels, leading to better cardiovascular health and endurance. Resistance training, like weightlifting, also helps by promoting vascular health.

But here’s the game-changer: nasal breathing during exercise supercharges NO production. Your sinuses contain NO-producing enzymes, and deep nasal breathing activates them, delivering NO directly to your lungs and bloodstream. This improves oxygen delivery, boosts energy, and enhances exercise performance. Mouth breathing, on the other hand, bypasses this pathway entirely.

How to do it:

• During cardio: Practice slow, deep nasal breaths, especially during warm-ups or moderate-intensity workouts. For example, inhale for 4 steps, exhale for 4 steps while jogging.

• During strength training: Focus on nasal breathing between sets to maintain NO production and improve recovery.

• Daily habit: Try 5–10 minutes of nasal breathing exercises, like alternate nostril breathing, to stimulate NO even on rest days.

Study spotlight: Research shows nasal breathing during exercise increases NO levels, improving oxygen efficiency and reducing perceived exertion. It’s a simple hack with big payoffs.

8. Sunlight: Nature’s NO Booster

Sunlight isn’t just for vitamin D—it’s a natural NO stimulant. Ultraviolet (UV) and visible light trigger the release of NO from storage sites in your skin and tissues. Just 20–30 minutes of daily sun exposure can raise NO levels, improving blood flow and lowering blood pressure—no supplements needed.

What to do:

• Aim for 20–30 minutes of sunlight daily, ideally in the morning or late afternoon to avoid peak UV rays.

• Expose as much skin as possible (safely) to maximize NO release.

• If sunlight is limited, consider nitrate-rich foods or exercise to keep NO levels up.

Putting It All Together: Your NO-Boosting Plan

Boosting nitric oxide doesn’t require pills or expensive treatments. Here’s a simple daily plan to optimize your NO production:

1. Eat NO-friendly foods: Start your day with a beetroot smoothie, snack on citrus, and add spinach to your lunch.

2. Exercise with nasal breathing: Go for a 30-minute jog or bike ride, focusing on deep nasal breaths. Add nasal breathing to your strength workouts.

3. Limit sugar: Swap sugary snacks for dark chocolate or fruit to protect NO production.

4. Ditch antiseptic mouthwash: Use natural oral care products to preserve your oral microbiome.

5. Get sunlight: Spend 20 minutes outside daily, whether walking or relaxing.

6. Practice nasal breathing: Incorporate 5–10 minutes of nasal breathing exercises, even on rest days.

By making these changes, you’ll support your heart, boost energy, and reduce your risk of chronic disease. Nitric oxide is your body’s secret weapon—unleash it with these science-backed strategies.

P.S. After you have your nutrition dialed in, and still need more NO production for reasons like ED or lower blood pressure, check out cardiomiracle.com for a supplement powder that is easily mixed in with drinks.

Citations

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2. Förstermann U, et al. (2023). Nitric oxide synthases: Regulation and function. Nitric Oxide. https://www.sciencedirect.com/science/article/pii/S108986032300001X

3. Govoni M, et al. (2013). The oral microbiome and nitric oxide. Free Radical Biology and Medicine. https://pubmed.ncbi.nlm.nih.gov/23850513/

4. Bondonno CP, et al. (2018). Antibacterial mouthwash and blood pressure. Free Radical Biology and Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5960022/

5. McDonagh STJ, et al. (2015). Nitrate and diabetes: A review. Nutrition & Metabolism. https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-015-0022-7

6. Lundberg JO, et al. (2017). Nasal nitric oxide and oral health. Ask the Dentist. https://askthedentist.com/nitric-oxide/

7. Liu D, et al. (2014). UVA irradiation and nitric oxide release. Journal of Investigative Dermatology. https://www.jinvestdermatol.org/article/S0022-202X(15)60504-5/fulltext

8. Bailey SJ, et al. (2019). Dietary nitrate and exercise performance. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/31691930/

9. Kapil V, et al. (2013). Inorganic nitrate and endothelial function. Hypertension. https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.112.202317