Nitric oxide (NO) is a vital signaling molecule in the human body that supports cardiovascular, immune, neural, and metabolic health. Originally identified as an endothelial-derived relaxing factor, NO plays a key role in vasodilation, improving circulation and blood pressure regulation. It enhances exercise performance by optimizing oxygen delivery and mitochondrial efficiency, while also supporting glucose uptake and energy metabolism. In the brain, NO contributes to neurovascular coupling and synaptic plasticity, influencing cognitive performance. It also supports immune defense, wound healing, tissue repair, and sexual function through smooth muscle relaxation and blood flow regulation.
Healthy NO levels can be maintained through a nitrate-rich diet (beetroot, spinach, arugula), regular exercise, exposure to natural sunlight, and supplements such as L-citrulline. Preserving oral nitrate-reducing bacteria by avoiding frequent antiseptic mouthwash use is also important. Lifestyle habits such as stress management, quality sleep, and avoiding smoking further enhance endothelial function. However, safety must be considered: excess NO can lead to hypotension, certain supplements may interact dangerously with medications, and responses vary depending on individual health and microbiome status.
NO support may particularly benefit endurance athletes, individuals with endothelial dysfunction, and those experiencing occasional erectile difficulties. Overall, nitric oxide is a cornerstone of vascular and metabolic health, making it a critical target for lifestyle and nutritional strategies.
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