Nurse Practitioner Clarissa - The Power of Nitric Oxide: How Exercise and Supplements Can Improve Your Health and Performance

Written by: Clarissa Guerrero
Updated: 04/10/2025
Published: 04/10/2025

The Power of Nitric Oxide: How Exercise and Supplements Can Improve Your Health and Performance

In a recent interview with OurDoctor's Clarissa, fitness instructor and competitive bodybuilder Chad Romillion shared valuable insights about nitric oxide's role in health, exercise, and overall wellness. This molecule, naturally produced by our bodies, has gained attention for its remarkable effects on blood flow, muscle performance, and even erectile function. Let's explore what nitric oxide is, how it works, and why it might be a game-changer for your fitness journey.

Understanding Nitric Oxide: The Body's Natural Vasodilator

Nitric oxide (NO) is produced by nearly every cell in our bodies and serves as an essential component for maintaining healthy blood vessels. As Chad explained, it functions primarily as a vasodilator, which means it relaxes the inner muscles of blood vessels, causing them to widen. This widening effect has two significant benefits:

1. It increases blood flow throughout the body
2. It simultaneously lowers blood pressure

During exercise, this natural mechanism becomes even more important. When cardiac output rises during strenuous activity, nitric oxide helps ensure that blood flow remains properly distributed. While brain blood flow stays relatively constant or increases slightly, blood flow to the heart increases significantly to meet the heightened demand associated with elevated heart rates during exercise.

How Exercise Affects Nitric Oxide Production

One of the most intriguing aspects of nitric oxide is how closely it's linked to physical activity. According to Chad, "Exercise keeps your endothelial cells and blood vessels healthy by increasing your body's natural ability to produce nitric oxide."

When we exercise, our bodies naturally produce more nitric oxide, which in turn:

• Alters energy supply in skeletal muscles through hormonal modulation
• Increases lean muscle development during physical activities
• Supports the mitochondria in muscle tissue, which play a pivotal role in metabolism

This creates a positive feedback loop: exercise promotes nitric oxide production, which improves blood flow, which enhances exercise performance, which further stimulates nitric oxide production.

The "Nitric Oxide Dump": High-Intensity Training Benefits

During the interview, Chad introduced viewers to the concept of a "nitric oxide dump," though he noted that athletes might be more familiar with the term "high-intensity interval training" (HIIT). This training approach typically involves intense bursts of exercise followed by short recovery periods.

Common exercises in a nitric oxide dump routine include:

• Squats
• Push-ups
• Overhead barbell raises
• Various pressing movements

The remarkable efficiency of this training method was highlighted by Chad: "As little as five minutes of this kind of training equals about 160 minutes of a moderate workout." This makes it an excellent option for individuals with limited time for exercise but who still want significant cardiovascular benefits.

It's worth noting that this high-intensity approach isn't suitable for everyone. Those with knee or shoulder problems should approach with caution or consult a healthcare professional before attempting these exercises.

Nitric Oxide and Weight Management

Beyond its cardiovascular benefits, nitric oxide may also play a role in weight management. The interview touched on how high levels of L-arginine (a precursor to nitric oxide) can assist in weight loss and improve the body's ability to fight off fat cells and fatty tissues.

For those looking to optimize their results, Chad recommended a comprehensive approach:

• Combine aerobic training (walking, jogging) with anaerobic activity (resistance and weight training)
• Maintain a healthy diet
• Consider appropriate supplementation

This multi-faceted strategy leverages nitric oxide's natural benefits while supporting overall health and fitness goals.

Nitric Oxide and Blood Flow: Implications for Men's Health

One of the most discussed benefits of nitric oxide relates to men's health, particularly regarding erectile function. As Chad explained, "Nitric oxide plays a crucial role in erections by relaxing the vascular muscle that supplies blood to the sexually aroused."

The mechanism is straightforward: nitric oxide, through L-arginine, relaxes tissues and vascular muscles, allowing increased blood flow to the penis. This can help achieve and maintain erections without prescription medications or medical devices.

For men who prefer to boost their nitric oxide levels naturally rather than through supplementation, Chad recommended:

• Regular exercise, especially moderate aerobic activity
• Quitting smoking (which impairs blood flow)
• Managing conditions like high blood pressure, diabetes, and obesity
• Focusing on heart health to improve overall circulation

These lifestyle changes can naturally raise chemicals like nitric oxide in the body, potentially improving erectile function along with overall health.

Dietary Considerations for Improved Circulation

While Chad noted that research doesn't currently support the use of specific foods to unclog arteries, he mentioned several promising dietary choices that may help support vascular health:

• Tomatoes
• Onions
• Citrus fruits
• Berries
• Leafy greens
• Beans
• Fish

These foods, rich in various nutrients and antioxidants, may help prevent new plaque formation and support overall circulatory health. Additionally, nitrate-rich foods can boost the body's natural nitric oxide production, further enhancing circulation by dilating blood vessels.

Chad also recommended several practical steps for improving circulation:

• Increasing cardiovascular exercise (doubling your current frequency)
• Addressing anemia through iron-rich supplements or foods
• Reducing stress
• Consuming more omega-3 fatty acids
• Using compression socks when appropriate
• Elevating legs to improve circulation in the lower extremities

Nitric Oxide Supplementation: What to Know

For those interested in nitric oxide supplementation, Chad offered some practical advice based on his experience with Peak Body's brand:

• Start with three tablets per day or every other day
• Take with a small meal if desired
• Wash down with room temperature water

He noted that such supplements may help with blood flow, memory, energy, libido, and erectile dysfunction. However, he emphasized an important caveat: "If you're on blood pressure or diabetic medication, consult with our doctor to ensure that this supplement doesn't interfere with anything you're currently taking."

This prudent advice underscores the importance of consulting healthcare professionals before beginning any new supplement regimen, especially for individuals with existing health conditions or those taking medications.

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Nitric oxide is an inherently occurring molecule located in the body that helps open up veins and arteries. It causes relaxation of the smooth muscles in the penis, which results in an increase in blood flow and ultimately leads to the occurrence of an erection.

Supports Healthy Blood Flow: Energy, Libido Enhancer and Circulation Support.

Nitric Oxide Daily: Men Over 70 or Declined Prescription ED Medications.

Nitric Oxide and Penis Pump: Nitric Oxide with Penis Pump Use May Help Limit ED.

The Timeframe for Benefits

For those wondering how quickly they might see results from increased nitric oxide levels, Chad provided some encouraging timeframes:

• Initial benefits may be noticed immediately after beginning supplementation
• When combined with exercise (30 minutes at least three times weekly), noticeable improvements can appear in as little as five weeks
• Optimal results come from combining aerobic training, anaerobic activity, and a healthy diet

This suggests that while some benefits may appear quickly, the most significant improvements require consistency and a multi-faceted approach to health and fitness.

Insulin Sensitivity and Broader Health Applications

An interesting point raised during the interview was nitric oxide's potential role in improving insulin sensitivity, which has implications for diabetes management. This highlights how nitric oxide's benefits extend beyond just exercise performance and circulation to potentially impact metabolic health.

While the interview didn't delve deeply into this aspect, it suggests a promising area for individuals concerned about metabolic health to explore further with healthcare professionals.