Nitric oxide is the signalling molecule your arteries depend on, and most adults are producing less than they need

The discovery of nitric oxide's role in vascular regulation earned Louis Ignarro, Robert Furchgott, and Ferid Murad the 1998 Nobel Prize in Physiology or Medicine. Produced by endothelial cells lining blood vessels, nitric oxide diffuses into adjacent smooth muscle cells and activates guanylate cyclase, producing cGMP — the signal for vascular smooth muscle relaxation and vasodilation. Beyond blood pressure regulation, nitric oxide inhibits platelet aggregation, suppresses arterial wall smooth muscle proliferation, and has direct anti-inflammatory effects on the endothelium.

Raising Nitric Oxide Production

• Dietary nitrates — beetroot, rocket, spinach, celery, and radishes are the richest sources
• Exercise — shear stress from increased blood flow is the primary stimulus for endothelial nitric oxide production
• Nasal breathing — the paranasal sinuses produce nitric oxide transported into the lungs with each nasal breath
• L-citrulline supplementation — more effective than L-arginine at raising nitric oxide
• Avoiding antiseptic mouthwash before exercise — it kills bacteria that convert dietary nitrate to nitrite