Nitric Oxide: It’s Importance for Heart Health & Optimizing Your Levels

By Nancy A. Palermo, MD

Edited by: Thrive 

In 1998, the Nobel Prize in Medicine and Physiology was awarded to Robert F. Furchgott, Louis J. Ignarro, and Ferid Murad for their groundbreaking discoveries on nitric oxide (NO) as a signaling molecule in the cardiovascular system. Since then, research has confirmed that nitric oxide plays a critical role in heart health, circulation, immune function, and metabolic well-being.

However, despite its importance, many people are unaware of their NO levels, and as we age, these levels naturally decline. Understanding how to optimize nitric oxide production through diet, lifestyle, and supplementation can be a game-changer for cardiovascular health, exercise performance, and overall wellness.

What is Nitric Oxide & Why Does It Matter?

Nitric oxide is a natural vasodilator, meaning it relaxes and widens blood vessels, improving blood flow, oxygen delivery, and circulation. This function is essential for:

• Lowering blood pressure
• Enhancing exercise performance & endurance
• Reducing muscle soreness & improving recovery
• Supporting sexual health & erectile function
• Boosting cognitive function & immune response

Unfortunately, NO levels decline as we age, leading to reduced circulation, higher blood pressure, and poor exercise tolerance. Many struggle to maintain optimal NO levels through diet alone, making targeted strategies important.

How to Measure Nitric Oxide Levels

Unlike traditional blood tests, NO levels are challenging to measure. However, the following methods can provide insight:

• Saliva Test Strips – Placed under the tongue to assess NO availability.
• Blood Tests – Measuring homocysteine and C-reactive protein (CRP) can indirectly indicate NO status.
• Pulse Wave Velocity & Arterial Elasticity Tests – Advanced assessments used in cardiovascular evaluations.

While these tests are not widely included in routine cardiovascular care, tracking NO levels can benefit those managing hypertension, exercise performance, and metabolic health.

How to Naturally Boost Nitric Oxide Levels

1. Eat a Nitric Oxide-Rich Diet

Certain foods contain natural nitrates and antioxidants that support NO production:

• Leafy Greens (Spinach, Kale, Arugula, Swiss Chard)
• Beetroot & Beet Juice
• Citrus Fruits (Oranges, Lemons, Grapefruit)
• Celery & Cucumbers
• Dark Chocolate & Cocoa (Rich in Polyphenols)

Avoid using antibacterial mouthwash and proton pump inhibitors (PPIs like Prilosec or Pepcid), as they disrupt NO production by affecting the oral microbiome and stomach acid levels.

2. Exercise Regularly

Aerobic and strength training exercises stimulate NO production by enhancing blood vessel function. Activities such as:

• Running or Brisk Walking
• Cycling
• Strength Training & Resistance Exercises

Even 15-30 minutes of daily movement can significantly impact circulation and vascular health.

3. Prioritize Sleep & Stress Management

Chronic stress and poor sleep quality reduce NO production and contribute to high blood pressure and cardiovascular disease.

• Aim for 7-8 hours of sleep per night
• Practice mindfulness, meditation, or deep breathing to manage stress

4. Consider Nitric Oxide-Boosting Supplements

While diet and lifestyle changes are the foundation, certain supplements can enhance NO production:

• L-Arginine & L-Citrulline – Amino acids that support NO synthesis
• Beetroot Extract & Powder – Naturally rich in nitrates
• Antioxidants (Vitamin C, Vitamin E, & Polyphenols) – Protect NO from breakdown
• Pycnogenol (French Maritime Pine Bark Extract) – Supports circulation & blood vessel health
• Advanced Supplements: Products like Vascanox and Arterosil HP combine these compounds and have shown positive results in blood pressure management, exercise performance, and erectile function support.

It’s important to Discuss with your Thrive provider to determine the best supplement regimen for your needs.

Why Nitric Oxide Matters for Heart Health & Longevity

Optimizing nitric oxide levels is a proactive strategy for cardiovascular health. Individuals experiencing:

• High Blood Pressure
• Poor Exercise Performance
• Erectile Dysfunction
• Chronic Fatigue or Poor Circulation

…should consider lifestyle, diet, and supplement strategies to enhance nitric oxide production.

Don’t forget to:

• Eat a nitrate-rich diet with leafy greens, beets, and citrus fruits
• Exercise regularly to stimulate blood flow and NO production
• Prioritize sleep & stress reduction for optimal vascular function
• Avoid mouthwash & PPIs, which impair NO synthesis
• Consider nitric oxide-boosting supplements for enhanced cardiovascular support

Implementing these strategies can enhance circulation, boost endurance, support heart health, and improve overall wellness.

Ready to optimize your nitric oxide levels?
Schedule an appointment with Thrive today and start your journey toward better vascular health!