Thank you for writing this! I eat spinach and arugula often, I exercise and don’t use mouthwash — all ways touted to increase NO. I tried an l-arginine supplement but found it caused heartburn so stopped.
I feel like NO could be like estrogen or progesterone in that I’ve needed HRT to supplement, as no amount in my diet could make up for what I was losing. Is there anything else I can do to boost my NO levels?
L-arginine is not recommended, as it can have adverse effects. Citrulline has some research showing it can increase NO as does taurine. A few days a week, I take beetroot supplements (Superbeets) from HumanN because they have been used in studies. Also, slow and deep breathing, avoiding mouth breathing, sauna and red light therapy may increase levels. I hope that helps!
Have you found a correlation between the menstrual phases and NO level changes. This would help women who cycle sync their meals. I read somewhere that Day 21 was linked to low levels of NO. Also read that women in their 40s vs women in 30s had lower nitric oxide levels during menstruation.
Would love to hear what you know on phasic changes...
It varies with the menstrual cycle, but I haven't examined it extensively. There isn't a reliable way to measure NO - typically for health purposes, they measure flow mediated dilation in large arteries. According to a 2023 study on the subject:
"it is important to note that research regarding cyclical fluctuations of NO in regard to fertility is lacking. A study by Mandhane et al. [100]., investigated exhaled NO parameters during the menstrual cycle as a way to determine the cyclical effects previously observed in asthma and atopy of normally cycling women. They concluded exhaled NO decreased during phases of the menstrual cycle that correlated with increased estrogen, whereas when progesterone levels were high there was an increase in exhaled NO. Intuitively, the functions of NO can be speculated to increase vascular flow to the ovary and developing follicle while also allowing for proper buildup of the uterine lining during the follicular phase of the menstrual cycle. One study [101], found that in fertile women, NO metabolites were higher during the follicular phase compared to the secretory phase with levels reaching a maximum at midcycle. Similarly, a study by Ota et al. [102]., found the expression of eNOS in the endometrium gradually increased beginning at the early proliferative phase through the mid-secretory phase, in which levels were greatest." You can access the study here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10666387/
So interesting, isn't it? During perimenopause, I wonder if adding NO rich foods during the second half of the cycle is a good way to keep NO levels healthy?
You are doing amazing research. Great job! Keep up the good work.
As I continue writing about menstrual cycle awareness, may I cite or embed your articles as they relate to topics I cover?
I'm catching up on many of your articles after finding you through The Midlife Feast earlier this year. Thank you so much for this. The NO connection is fascinating. Although I don't practice any longer, my background is in nutritional sciences. Despite that, hitting my mid-40 has been a beast! This information is so helpful for exploring solutions.
Thank you for writing this! I eat spinach and arugula often, I exercise and don’t use mouthwash — all ways touted to increase NO. I tried an l-arginine supplement but found it caused heartburn so stopped.
I feel like NO could be like estrogen or progesterone in that I’ve needed HRT to supplement, as no amount in my diet could make up for what I was losing. Is there anything else I can do to boost my NO levels?
L-arginine is not recommended, as it can have adverse effects. Citrulline has some research showing it can increase NO as does taurine. A few days a week, I take beetroot supplements (Superbeets) from HumanN because they have been used in studies. Also, slow and deep breathing, avoiding mouth breathing, sauna and red light therapy may increase levels. I hope that helps!
Thanks for those suggestions!
Have you found a correlation between the menstrual phases and NO level changes. This would help women who cycle sync their meals. I read somewhere that Day 21 was linked to low levels of NO. Also read that women in their 40s vs women in 30s had lower nitric oxide levels during menstruation.
Would love to hear what you know on phasic changes...
Thank you so much for doing this research!
It varies with the menstrual cycle, but I haven't examined it extensively. There isn't a reliable way to measure NO - typically for health purposes, they measure flow mediated dilation in large arteries. According to a 2023 study on the subject:
"it is important to note that research regarding cyclical fluctuations of NO in regard to fertility is lacking. A study by Mandhane et al. [100]., investigated exhaled NO parameters during the menstrual cycle as a way to determine the cyclical effects previously observed in asthma and atopy of normally cycling women. They concluded exhaled NO decreased during phases of the menstrual cycle that correlated with increased estrogen, whereas when progesterone levels were high there was an increase in exhaled NO. Intuitively, the functions of NO can be speculated to increase vascular flow to the ovary and developing follicle while also allowing for proper buildup of the uterine lining during the follicular phase of the menstrual cycle. One study [101], found that in fertile women, NO metabolites were higher during the follicular phase compared to the secretory phase with levels reaching a maximum at midcycle. Similarly, a study by Ota et al. [102]., found the expression of eNOS in the endometrium gradually increased beginning at the early proliferative phase through the mid-secretory phase, in which levels were greatest." You can access the study here https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10666387/
So interesting, isn't it? During perimenopause, I wonder if adding NO rich foods during the second half of the cycle is a good way to keep NO levels healthy?
You are doing amazing research. Great job! Keep up the good work.
As I continue writing about menstrual cycle awareness, may I cite or embed your articles as they relate to topics I cover?
Thanks again for your work in this area!
I'm catching up on many of your articles after finding you through The Midlife Feast earlier this year. Thank you so much for this. The NO connection is fascinating. Although I don't practice any longer, my background is in nutritional sciences. Despite that, hitting my mid-40 has been a beast! This information is so helpful for exploring solutions.
Thank you Lori! I’m so glad you found me. There’s a lot more to come