Dietary Nitrates: A New Way of Increasing Nitric Oxide Production
- Thread starter roblasane
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uvawahoowa
Well-known member
roblasane said:
I have 3 oz spinach and 2 oz beets in my pwo meal, seems to help vascularity a bit... would probably be more if I ate more
howwedo107
Well-known member
TO THE EDITOR: The letter of Lundberg et al. (12) does not relate directly to any of the articles we published in this journal (1, 2, 6). Rather, the correspondents make a general point on the potential risks to athletes who might choose to supplement their diet with nitrate or (especially) nitrite salts with the purpose of reducing the O2 cost of exercise and enhancing exercise tolerance. This is an important point that we, of course, agree with. We wish to stress that, unlike other research groups that have used sodium nitrate to investigate the physiological role of the nitrate-nitrite-nitric oxide (NO) pathway both at rest and during exercise (e.g., 7-10), in all of our recent studies we have used a nitrate-rich vegetable (beetroot) juice product to elevate plasma [nitrite] and potentially increase NO bioavailability (1, 2, 6, 13). We agree with Lundberg et al. that "with natural sources of nitrate such as whole vegetables or vegetable juices, we do not foresee any acute risks." Indeed, we deliberately chose this "natural" supplementation regimen because of strict regulation of nitrate salts in the UK and the possible health risks associated with consuming them. As we pointed out previously (3), nitrate-rich whole vegetables or vegetable juices also contain antioxidants and polyphenols that may act to limit the formation of potentially harmful nitrogenous compounds. We agree with others (4, 11, 14) that the health benefits of increased fruit and vegetable consumption may be consequent, at least in part, to a commensurate increase in nitrate intake.
In summary, we have not advocated the uncontrolled use of nitrate or nitrite salts by athletic or other human populations in articles published in this journal (1, 2, 6) or elsewhere (14), and nor would we do so. Lundberg et al. are right to draw readers' attention to the potential hazards of this practice. Dietary supplementation with nitrate-rich vegetable products, however, appears to afford several possible benefits to human health and performance, including, but not limited to, a reduction in resting blood pressure, a lowering of the whole body O2 cost of physical activity, and increased exercise tolerance (1, 2, 5-11, 13, 14). Clearly, as with other nutritional supplements, we must remain alert to the risk/benefit quotient when studying the effects of nitrate ingestion on human physiology.
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Diets rich in fruits and vegetables reduce blood pressure (BP) and the risk of adverse cardiovascular events. However, the mechanisms of this effect have not been elucidated. Certain vegetables possess a high nitrate content, and we hypothesized that this might represent a source of vasoprotective nitric oxide via bioactivation. In healthy volunteers, approximately 3 hours after ingestion of a dietary nitrate load (beetroot juice 500 mL), BP was substantially reduced (?max -10.4/8 mm Hg); an effect that correlated with peak increases in plasma nitrite concentration. The dietary nitrate load also prevented endothelial dysfunction induced by an acute ischemic insult in the human forearm and significantly attenuated ex vivo platelet aggregation in response to collagen and ADP. Interruption of the enterosalivary conversion of nitrate to nitrite (facilitated by bacterial anaerobes situated on the surface of the tongue) prevented the rise in plasma nitrite, blocked the decrease in BP, and abolished the inhibitory effects on platelet aggregation, confirming that these vasoprotective effects were attributable to the activity of nitrite converted from the ingested nitrate. These findings suggest that dietary nitrate underlies the beneficial effects of a vegetable-rich diet and highlights the potential of a "natural" low cost approach for the treatment of cardiovascular disease.
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In summary, we have not advocated the uncontrolled use of nitrate or nitrite salts by athletic or other human populations in articles published in this journal (1, 2, 6) or elsewhere (14), and nor would we do so. Lundberg et al. are right to draw readers' attention to the potential hazards of this practice. Dietary supplementation with nitrate-rich vegetable products, however, appears to afford several possible benefits to human health and performance, including, but not limited to, a reduction in resting blood pressure, a lowering of the whole body O2 cost of physical activity, and increased exercise tolerance (1, 2, 5-11, 13, 14). Clearly, as with other nutritional supplements, we must remain alert to the risk/benefit quotient when studying the effects of nitrate ingestion on human physiology.
Invalid Link Removed
Diets rich in fruits and vegetables reduce blood pressure (BP) and the risk of adverse cardiovascular events. However, the mechanisms of this effect have not been elucidated. Certain vegetables possess a high nitrate content, and we hypothesized that this might represent a source of vasoprotective nitric oxide via bioactivation. In healthy volunteers, approximately 3 hours after ingestion of a dietary nitrate load (beetroot juice 500 mL), BP was substantially reduced (?max -10.4/8 mm Hg); an effect that correlated with peak increases in plasma nitrite concentration. The dietary nitrate load also prevented endothelial dysfunction induced by an acute ischemic insult in the human forearm and significantly attenuated ex vivo platelet aggregation in response to collagen and ADP. Interruption of the enterosalivary conversion of nitrate to nitrite (facilitated by bacterial anaerobes situated on the surface of the tongue) prevented the rise in plasma nitrite, blocked the decrease in BP, and abolished the inhibitory effects on platelet aggregation, confirming that these vasoprotective effects were attributable to the activity of nitrite converted from the ingested nitrate. These findings suggest that dietary nitrate underlies the beneficial effects of a vegetable-rich diet and highlights the potential of a "natural" low cost approach for the treatment of cardiovascular disease.
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howwedo107
Well-known member
Had beets for lunch I shall let you know if I see a difference
howwedo107
Well-known member
Celorza said:Haha Ricky showing off some good researchI love powdered vegetables for heart protection! That's what they are good for says the article nice Ricky
?
Keeps bp down as well that may help with any headaches ppl would get from Stims
roblasane
Well-known member
DIETARY NITRATES: A NEW WAY OF INCREASING NITRIC OXIDE PRODUCTION
Dietary Nitrates: A New Way of Increasing Nitric Oxide Production
Nothing beats getting a good pump in the gym. Traditionally, bodybuilders have resorted to using nitric oxide (NO) products to enhance NO production. Many bodybuilders know that nitric oxide can be increased via the synthesis of nitric oxide synthase, through the amino acid arginine. What many bodybuilders may not know is that NO can be produced via an alternative pathway without NO synthase.
Diet is a major provider of nitrates in the body. Nitrates can enhance the production of nitric oxide, independent of the arginine-dependent NO synthase pathway.1 In 2004, it was demonstrated that inorganic nitrate from dietary sources could be a major source of circulating nitrite— which enhances nitric oxide production independent of the arginine-NOS pathway.2
In one experiment, healthy subjects who ingested a dietary nitrate experienced a four-to-fivefold increase in plasma nitrite. It turns out that much of the dietary nitrite from food entering the stomach from saliva survives intact and reaches the systemic circulation. This suggests that inorganic nitrate from food can be a substrate for NO formation in the body. Nevertheless, based on numerous studies, it seems clear that dietary nitrates are indeed bioactive in the body.
Sources of Dietary Nitrates
Incorporating some fruits and vegetables into the diet in place of high protein can help facilitate greater production of nitric oxide production. A diet rich in fruits and vegetables is associated with a lower blood pressure and reduced risk of cardiovascular events. Despite extensive research, the active ingredient(s) responsible for this effect has not been pinpointed, and trials with single nutrients have been largely unsuccessful.
Remarkably, in a recent study of healthy volunteers,3 the blood pressure-lowering effect of dietary nitrate supplementation was similar to what was seen in the healthy control group in the DASH project, a classic vegetable/fruit diet trial4— indicating that nitrate could be an important and active ingredient of this diet. This means taking a nitrate supplement could be just as effective as eating fruits and vegetables for increasing NO production.
It should be noted that the dosage of nitrate used in the study (0.1 mmol/kg/day) is readily achievable through a diet rich in vegetables. So for those guys who are not eating fruits and vegetables, you may be missing out on getting better pumps in the gym.
Beetroot Juice— A High Source of Nitrates
In a recent study, Webb and colleagues found that blood pressure decreases if healthy volunteers ingest a natural nitrate source (beetroot juice). Researchers demonstrated that it was the nitrate in the juice that had the effect, and it occurred via the nitrate’s chemical reduction to nitrite.5 In the study, 0.5 L of fresh beetroot juice decreased systolic blood pressure as much as 10 mmHg, and blood pressure was still significantly reduced 24 hours later.5 The researchers found that blood pressure was reduced within just one hour of ingesting beetroot juice, with a peak drop occurring three to four hours after ingestion. Some degree of reduction continued to be observed up to 24 hours after ingestion.
Researchers demonstrated that the decrease in blood pressure was due to the chemical formation of nitrite from the dietary nitrate in the juice. The nitrate in the juice is converted in saliva, by bacteria on the tongue, into nitrite. This nitrite-containing saliva is swallowed, and in the acidic environment of the stomach is either converted into nitric oxide or re-enters the circulation as nitrite. The peak time of reduction in blood pressure correlated with the appearance and peak levels of nitrite in the circulation— an effect that was absent in a second group of volunteers who refrained from swallowing their saliva during, and for three hours following, beetroot ingestion.
A reduction in blood pressure was also demonstrated in 2006, in healthy volunteers, after three days of dietary supplementation with inorganic nitrate.6 In 2007, it was shown that dietary nitrate decreases whole-body oxygen consumption in humans during submaximal exercise.7 This could be due to the vasodilatation of the blood vessel walls, causing less need for oxygen consumption by muscle. The nitrate-nitrite-NO pathway may be viewed as complementary to the classical arginine-NOS pathway. These pathways work partly parallel to each other, but when oxygen availability is reduced and NOS activity is decreased, nitrite reduction to NO becomes more pronounced.
In sum, consuming natural foods high in nitrates may enhance muscle pumps in the gym. Or you could try beetroot juice, which is naturally high in nitrates.
References:
1. Lundberg JO, Weitzberg E, Cole JA and Benjamin N. Nitrate, bacteria and human health. Nat Rev Microbiol, 2004 Jul;2(7):593-602.
2. Lundberg JO and Govoni M. Inorganic nitrate is a possible source for systemic generation of nitric oxide. Free Radic Biol Med, 37, 395-400 (2004).
3. Larsen FJ, Ekblom B, Sahlin K, Lundberg JO and Weitzberg E. Effects of dietary nitrate on blood pressure in healthy volunteers. N Engl J Med, 355, 2792-2793 (2006).
4. Appel LJ, Moore TJ, Obarzanek, E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM,
Cutler JA, Windhauser MM, Lin PH and Karanja N, A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med, 336, 1117-1124 (1997).
5. Webb AJ, Patel N, Loukogeorgakis S, Okorie M, Aboud Z, Misra S, Rashid R, Miall P, Deanfield J, Benjamin N, Macallister R, Hobbs AJ and Ahluwalia A. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension, 51, 784-90 (2008).
6. Larsen FJ, Ekblom B, Sahlin K, Lundberg JO and Weitzberg, E. Effects of dietary nitrate on blood pressure in healthy volunteers. N Engl J Med, 355, 2792- 2793 (2006).
7. Larsen FJ, Weitzberg E, Lundberg JO and Ekblom B. Effects of dietary nitrate on oxygen cost during exercise. Acta Physiol (Oxf), 191, 59-66 (2007).
Dietary Nitrates: A New Way of Increasing Nitric Oxide Production
Nothing beats getting a good pump in the gym. Traditionally, bodybuilders have resorted to using nitric oxide (NO) products to enhance NO production. Many bodybuilders know that nitric oxide can be increased via the synthesis of nitric oxide synthase, through the amino acid arginine. What many bodybuilders may not know is that NO can be produced via an alternative pathway without NO synthase.
Diet is a major provider of nitrates in the body. Nitrates can enhance the production of nitric oxide, independent of the arginine-dependent NO synthase pathway.1 In 2004, it was demonstrated that inorganic nitrate from dietary sources could be a major source of circulating nitrite— which enhances nitric oxide production independent of the arginine-NOS pathway.2
In one experiment, healthy subjects who ingested a dietary nitrate experienced a four-to-fivefold increase in plasma nitrite. It turns out that much of the dietary nitrite from food entering the stomach from saliva survives intact and reaches the systemic circulation. This suggests that inorganic nitrate from food can be a substrate for NO formation in the body. Nevertheless, based on numerous studies, it seems clear that dietary nitrates are indeed bioactive in the body.
Sources of Dietary Nitrates
Incorporating some fruits and vegetables into the diet in place of high protein can help facilitate greater production of nitric oxide production. A diet rich in fruits and vegetables is associated with a lower blood pressure and reduced risk of cardiovascular events. Despite extensive research, the active ingredient(s) responsible for this effect has not been pinpointed, and trials with single nutrients have been largely unsuccessful.
Remarkably, in a recent study of healthy volunteers,3 the blood pressure-lowering effect of dietary nitrate supplementation was similar to what was seen in the healthy control group in the DASH project, a classic vegetable/fruit diet trial4— indicating that nitrate could be an important and active ingredient of this diet. This means taking a nitrate supplement could be just as effective as eating fruits and vegetables for increasing NO production.
It should be noted that the dosage of nitrate used in the study (0.1 mmol/kg/day) is readily achievable through a diet rich in vegetables. So for those guys who are not eating fruits and vegetables, you may be missing out on getting better pumps in the gym.
Beetroot Juice— A High Source of Nitrates
In a recent study, Webb and colleagues found that blood pressure decreases if healthy volunteers ingest a natural nitrate source (beetroot juice). Researchers demonstrated that it was the nitrate in the juice that had the effect, and it occurred via the nitrate’s chemical reduction to nitrite.5 In the study, 0.5 L of fresh beetroot juice decreased systolic blood pressure as much as 10 mmHg, and blood pressure was still significantly reduced 24 hours later.5 The researchers found that blood pressure was reduced within just one hour of ingesting beetroot juice, with a peak drop occurring three to four hours after ingestion. Some degree of reduction continued to be observed up to 24 hours after ingestion.
Researchers demonstrated that the decrease in blood pressure was due to the chemical formation of nitrite from the dietary nitrate in the juice. The nitrate in the juice is converted in saliva, by bacteria on the tongue, into nitrite. This nitrite-containing saliva is swallowed, and in the acidic environment of the stomach is either converted into nitric oxide or re-enters the circulation as nitrite. The peak time of reduction in blood pressure correlated with the appearance and peak levels of nitrite in the circulation— an effect that was absent in a second group of volunteers who refrained from swallowing their saliva during, and for three hours following, beetroot ingestion.
A reduction in blood pressure was also demonstrated in 2006, in healthy volunteers, after three days of dietary supplementation with inorganic nitrate.6 In 2007, it was shown that dietary nitrate decreases whole-body oxygen consumption in humans during submaximal exercise.7 This could be due to the vasodilatation of the blood vessel walls, causing less need for oxygen consumption by muscle. The nitrate-nitrite-NO pathway may be viewed as complementary to the classical arginine-NOS pathway. These pathways work partly parallel to each other, but when oxygen availability is reduced and NOS activity is decreased, nitrite reduction to NO becomes more pronounced.
In sum, consuming natural foods high in nitrates may enhance muscle pumps in the gym. Or you could try beetroot juice, which is naturally high in nitrates.
References:
1. Lundberg JO, Weitzberg E, Cole JA and Benjamin N. Nitrate, bacteria and human health. Nat Rev Microbiol, 2004 Jul;2(7):593-602.
2. Lundberg JO and Govoni M. Inorganic nitrate is a possible source for systemic generation of nitric oxide. Free Radic Biol Med, 37, 395-400 (2004).
3. Larsen FJ, Ekblom B, Sahlin K, Lundberg JO and Weitzberg E. Effects of dietary nitrate on blood pressure in healthy volunteers. N Engl J Med, 355, 2792-2793 (2006).
4. Appel LJ, Moore TJ, Obarzanek, E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM,
Cutler JA, Windhauser MM, Lin PH and Karanja N, A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med, 336, 1117-1124 (1997).
5. Webb AJ, Patel N, Loukogeorgakis S, Okorie M, Aboud Z, Misra S, Rashid R, Miall P, Deanfield J, Benjamin N, Macallister R, Hobbs AJ and Ahluwalia A. Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension, 51, 784-90 (2008).
6. Larsen FJ, Ekblom B, Sahlin K, Lundberg JO and Weitzberg, E. Effects of dietary nitrate on blood pressure in healthy volunteers. N Engl J Med, 355, 2792- 2793 (2006).
7. Larsen FJ, Weitzberg E, Lundberg JO and Ekblom B. Effects of dietary nitrate on oxygen cost during exercise. Acta Physiol (Oxf), 191, 59-66 (2007).
Celorza
Well-known member
This is a good and fair assessment. Did you by chance have around 500mg+ of Beet juice? That should also only help , in a minor amount, with endogenous NO synthesis and its added benefits. However not much...study says it quite clearly hehe, not enough for it to be a huge game changer in Resistance Training
But as a good Health Benefit addendum to a diet it should be good bro!I wonder how you got said research
!
Celorza
Well-known member
Haha Good one Rob
, lets see, I see your Pair of Queens, I'll raise yah Pair of Ace's in the pocket! Invalid Link Removed
Care to keep going with sharing Articles through PMs then
!
VaughnTrue
Well-known member
testing for nitrate content in ANY product that uses beet root extract would be comical. You're looking at .5-1.5% total nitrates by weight.
Celorza
Well-known member
So are you saying that using it will not modify the amount of NO in the system Vaungh?
superbeast668
Well-known member
I knew i ate spinach and beets for a reason. Wasnt sure why other than mom told me..
Celorza
Well-known member
VaughnTrue
Well-known member
Nitrates will modify the amoutn of NO in your system, however getting enough nitrates from food or food extracts is currently impossible. I have searched high and wide for nitrate rich extracts, but the highest I have EVER seen was just below 3%...which means youd need dozens upon dozens of grams of material to get a small nitrate dose.
Celorza
Well-known member
I concur with this post haha, I had researched a fair bit myself about this, but I thought you would have a more solid and respectful answer than mine. Thanks for telling us that 400-500mg are not enough for it, meaning...a yield of what...5-8mg? Awesome NO for massive pumps huh?
VaughnTrue
Well-known member
exactly
...right now the only way to get legit doses of nitrates are in nitrate containing products. I believe that products like HemaVol provide equal or greater NO boosting, but through separate pathways. I'd love to be able to get a beet root extract that 20-40% nitrates, would make it possible for everyone to include nitrates in damn near every formula.
Celorza
Well-known member
exactly
I do agree, Hemavol contains Agmatine Sulfate , which is awesome for improving NO values due to Endogenous production and synthesis optimization. Real Pump product right there Vaungh!
.
howwedo107
Well-known member
AaronJP1 said:
Heyyy what am I chop liver???? Lol and nice find rob
superbeast668
Well-known member
Celorza said:I do agree, Hemavol contains Agmatine Sulfate , which is awesome for improving NO values due to Endogenous production and synthesis optimization. Real Pump product right there Vaungh!
Hemavol didnt do crap for me.. dosed 3 scoops at a time and i just threw half of the tub out.
Celorza
Well-known member
Maybe the new supplement you just got sponsored for will yield more results for you empirically speaking? (Which in the end its best, we are meant to use what works for US and not for anyone else)
I rather believe science and facts rather than tell/tale unless its my own experience and thus I only use it for my own benefit and staples I hold. However the proven fact of science that vegetables will help as much as a General Health supplement in the form of powder is quite nice and I do think of following up on it for my general health outside the gym. Maybe even recommend it to my Grandma who has BP problems
.But as far as NO increase...I like the science behind Agmatine Sulfate better
.
AaronJP1
Board Sponsor
VaughnTrue said:exactly
Nail on the head here Vaughn.
howwedo107 said:
Never, you're very intelligent!!
VaughnTrue
Well-known member
How did you dose it? empty or full stomach? how much water?
mr.cooper69
Legend
LOL @ the nitrate-abuse "studies"
Celorza
Well-known member
Same thoughts
its fun , but what do you think of a concentration of 1 to 1.5% of around 450-500mg of Beets? Is .05g enough to matter? No right? It is a perfectly safe supplement with no added benefits right?mr.cooper69
Legend
Same thoughts
Correct, that is a worthless dose of nitrates, naturally occurring or otherwise.
Celorza
Well-known member
I <3 Cybear , thanks to you I spend more time reading researches on stuff that isn't even related to my Degree!! Jesus...If I have a "Change of Habits" its on you bro!
mr.cooper69
Legend
What is the nitrate standardization of nitratene? Oh, and I'd never ever use more than 1 scoop. Caffeine, TMG, and BA (for carnosine maintenance) are all full-dosed at 1 scoop anyway.
Celorza
Well-known member
Hey Vaungh is .0048 to .014 grams enough to have an impact on Hypertrophy or Sacroplasmic geared workouts? Just wondering, I was thinking of adding it, but since I am already using Citrulline Malate and Agmatine Sulfate I was wondering if it was pointless?
mr.cooper69
Legend
D-pol says nitratene is 73% nitrates. If this is true then 1 scoop is perfect. I'd actually go so far as to say that 2 would be dangerous and essentially embodies what the study on the previous page of this thread forewarns against.
mr.cooper69
Legend
No, you want a couple hundred milligrams minimum
Celorza
Well-known member
That's weird I could've swore the standarization max found for Beets is .5 to 1.5% , gotta read up a bit bro
I'll get back to you on this one. However I don't think Vaungh is wrong with the numbers he came out with !mr.cooper69
Legend
^ Heh, well it's true. The stimmed preworkout category is so laughably weak. SAN Fierce Domination, Cytosport Monsterpump...not much else out there in terms of full-dosed ingredients. All the stars are in the stim-free preworkout category, for which I simply throw a tab of caffeine and bronkaid into the mix and enjoy
AaronJP1
Board Sponsor
mr.cooper69 said:^ Heh, well it's true. The stimmed preworkout category is so laughably weak. SAN Fierce Domination, Cytosport Monsterpump...not much else out there in terms of full-dosed ingredients. All the stars are in the stim-free preworkout category, for which I simply throw a tab of caffeine and bronkaid into the mix and enjoy
Word. I'm see if I can get ya a tub if you are interested in trying it?
Celorza
Well-known member
^ Heh, well it's true. The stimmed preworkout category is so laughably weak. SAN Fierce Domination, Cytosport Monsterpump...not much else out there in terms of full-dosed ingredients. All the stars are in the stim-free preworkout category, for which I simply throw a tab of caffeine and bronkaid into the mix and enjoy
Haha I remember sending you a link to Fierce Domination and thinking you were gonna like it and maybe (i know far guess) not know about it and you said: "Agree great formula"
. So...talking this supp , since you said stim PWO are laughably weak...and only mentioned 2 good I guess your seal is on its pocket !mr.cooper69
Legend
First, check if nitratene is 73% nitrates as per D-pol's label (is nitratene beet root? haven't looked much into patent names). If it is, I'm down to try a sample (I'm not gonna milk you for a tub lol).
Airborne42
Legend
In this for further knowledge
Celorza
Well-known member
That's from the write up if I am not mistaken
! How did we get here...Rob , howwe and I were having some fun talking about Veggies :/
Airborne42
Legend
AaronJP1 said:
Can't wait ;-) on my off day Ima take some before I get naughty with the wife... 100% GUARANTEED!!!!!