Foods and Supplements for Nitric Oxide!

Nitric Oxide Molecule

The latest health trend has been the emerging science of nitric oxide production.

While foods and supplements for nitric oxide production has been part of the body building world, it’s now becoming popular for cardiovascular health. 

It’s about time!

The 1998 Nobel Prize in Medicine was awarded to three American researchers who discovery on how your endothelium, which lines all of your cardiovascular system, converts the amino acid L-Arginine into nitric oxide – the master signaling molecule of your entire cardiovascular system. Recently, Dr. Oz has been promoting L-Arginine supplementation has a key factor for improving cardiovascular health.

While L-arginine is critical to nitric oxide production, the amino acid L-citrulline is also extremely important. In fact, most nitric oxide researchers will tell you that L-Citrulline is equally, maybe in more important, than L-Arginine. The reason why is L-Citrulline recycles L-Arginine to have a synergistic effect on extending the endothelium’s ability to properly produce nitric oxide. Here’s the difference between L-Arginine alone versus the two in combination with each other:

  • If you consume a therapeutic level of L-Arginine you will typically get a 30 minute to 2 hour window of improved nitric oxide production resulting in a small window of improved circulation.

     

  • If you combine your L-Arginine with a therapeutic level of L-Citrulline then you will increase this window of improved nitric oxide production to a 24 to 36 hour window. That’s huge especially in helping to repair your endothelium for long term improvements in your circulation.

Dr. Louis J. Ignarro, one of the 1998 Nobel Laureates in Medicine, established the following quantities needed for these two amino acids. According to Dr. Ignarro you need 4-6 grams of L-Arginine and 200 to 1000 mg of L-Citrulline to have a therapeutic effect. Anything less and you’re not going to get improved nitric oxide production. The following video will help you understand how much food this represents. It was originally done for our series on sickle cell anemia but it directly applies to this discussion.

Foods That Contain L-Arginine, L-Citrulline, and Folic Acid for the Creation of Nitric Oxide! 

 

As you can see by the above video food brings with it a cost in both quantity and calories. The following video helps to take this information and compare it to the dollar cost of using supplementation to help create a therapeutic level of nitric oxide production.

Food vs. Supplementation for the Creation of Nitric Oxide! 

 

Clearly supplementation is a more cost effective approach to addressing improved nitric oxide production. I’m in the process of preparing a new video to help you properly analyze this growing world of nitric oxide supplements. It will help you ask the right questions and look for the right information so that you can choose supplements that will give you great value and lead to real improvements to the cardiovascular system.  

If you’re interested the product I highlighted at the end of the above video, then please check out ProArgi-9 Plus. It’s a clinically proven product that can repair and nourish the endothelium for improved nitric oxide production leading to significant cardiovascular improvements. 

Together we can work to save a million lives through the most cost effective method for the creation of nitric oxide! 

Dan Hammer 

Dan Hammer has a background in biology, chemistry, and exercise physiology. He used to run one of the largest health club operations in the Chicagoland area and has been helping people with their wellness issues for more than 25 years.  

The information contained in this article is for general information purposes only and never as a substitute for professional medical advice or medical exam. The information about foods and supplements for nitric oxide has not been evaluated by the Food and Drug Administration and should not be used to diagnose, treat, cure or prevent any disease without the supervision of a qualified medical doctor.

Food versus Supplementation for L-Arginine and L-Citrulline!

In my last post I showed you the amount of food you would need to consume to take in 5 grams of L-arginine, 1 gram of L-citrulline, and 400 micrograms of folic acid. Three key nutrients for cardiovascular health.

I’m using these quantities because most research shows that to receive a therapeutic benefit you would need to consume these amounts. L-arginine and L-citrulline are necessary for improved nitric oxide production. Folic acid is needed for proper red blood cell production and heart health. When people realize all the food they need to eat, and the limited menu they have to choose from, they begin to ask the question:

Is it better to get L-Arginine and

L-Citrulline through food or supplementation?

This video answers that question. Enjoy it and I’ll have some observations to make after you watch it:

Observation 1 – As you saw from the video there is a strong case for proper supplementation especially when you factor in calories, cost, and convenience. The cheapest meal you could consume was 12 ounces of black beans, 2.7 pounds of watermelon and 1 cup of Total cereal at a cost of $4.45. This meal would also bring 813 calories into your body.

Observation 2 – Instead of conventional food you had two other choices. Your first choice would be to go to your local health food store and purchase three supplements: L-Arginine, L-Citrulline and Folic Acid. While this is the least expensive way at $1.86 it also means taking 13 capsules per day. You would need to take 1 Folic Acid tablet, 2 L-Citrulline capsules, and 10 L-Arginine capsules.

Just remember, if you choose supplementation then make sure that you only use the natural “L” form of the amino acid and never the “D” or synthetic form. Additionally, make sure that the product uses “pharmaceutical grade” ingredients. This ensures that the ingredients meet exacting standards so that product quality and consistency is maintained from batch to batch. This is especially important for L-arginine products.

There are a lot of “nitric oxide” products in the marketplace. They are widely used by weight lifters to help them experience improved workouts and increased muscle mass. But, “nitric oxide” products are not to be played around with. It’s extremely important to know who the product formulator is and what experience they have in properly isolating L-arginine so that it can be effectively brought into your system.

It’s also important to know if the product you’re considering has any clinical studies associated with it. Clinical studies that can support its effectiveness in truly improving the health of your endothelial cells so that they can properly produce higher levels of nitric oxide.

Observation 3 – As you know I’m a firm believer in ProArgi-9 Plus. It’s your other choice. While it’s slightly more than the supplements, it does provide you with 9 additional ingredients all designed to help improve cardiovascular health. When compared to the food choices, it is $2.00 cheaper and significantly lower in calories. This allows me to properly support my cardiovascular system, especially my endothelial cells. It also allows me more flexibility in my diet for other healthy organic foods. While there are a handful of other good products in the marketplace, none have the clinical studies to support their effectiveness like ProArgi-9 Plus.

Observation 4 – I made a pitch for eating organic foods at the end of the video. While organic foods are certainly higher in cost than the store bought brands it’s worth the extra expense in helping improve liver function. As I shared in the video, every added chemical ingredient has to be processed by your liver, which takes away its ability to help your body in other needed areas. If you want to have your eyes opened to the food industry and how they manufacturer our food sources, then rent the DVD Food Inc. from your favorite rental source.

Well, I hope this video and post has been educational and beneficial in helping you see proper supplementation as a complement to making good food choices.

Together we can work to save a million lives!

Dan Hammer

Dan Hammer has a background in biology, chemistry and exercise physiology. He used to run one of the largest health club operations in the Chicagoland area and has been helping people with their wellness issues for more than 25 years.
The information contained in this article is for general information purposes only and never as a substitute for professional medical advice or medical exam. The information contained in this article about L-Arginine and L-Citrulline has not been evaluated by the Food and Drug Administration and should not be used to diagnose, treat, cure or prevent any disease without the supervision of a qualified medical doctor.

What Foods Contain L-Arginine and L-Citrulline?

I’ve written many articles about the need for L-arginine and L-citrulline. How critical they are for nitric oxide production. How your endothelial cells use these two amino acids to create nitric oxide, the master signaling molecule of your cardiovascular system.

Quite frankly, you could not live without nitric oxide. It’s a critical molecule in many biological functions but especially for good cardiovascular health. So, I’m often asked:

What foods can I eat that contain L-arginine and L-citrulline?

To answer that question I went shopping, bought some foods and put together the following video. Enjoy the video and I’ll have some observations to make after you watch it:

In preparing this video I came across an excellent chart that lists food sources high in the amino acid L-arginine. I’ll provide you a link to this chart at the end of this article. It was an eye opener, even for me. It changed my thinking on dairy products and it even helped me to discover the reason why Rocky Balboa was able to beat Apollo Creed in the Rocky movies. Let’s start with some observations.

Observation 1Plant based foods are a better source of L-arginine then animal products.

The chart I found lists the L-arginine content in 100 grams of food. 100 grams is just slightly less than a ¼ pound. You’ll note that if you wanted to get 1 gram of L-arginine or more in your diet, there are 15 choices for plant products but only 5 choices for animal products.

Observation 2 – Much of the literature recommends dairy products as a good source of L-arginine yet it’s listed last on the chart.

You would have to drink 44 ounces or just slightly less than 1 ½ quarts of milk to get 1 gram of L-arginine. Not good for those who are lactose intolerant.

Observation 3 – Most research indicates that for you to receive a therapeutic benefit from L-arginine you need to consume at least 5 grams of this amino acid at one time. So I selected 6 food items from the list that I thought would be common food choices. I did the math conversations to look at how much food you would need to eat to take in 5 grams of L-arginine. I also looked at the number of calories and grams of fat it would bring into your body. Here’s what I discovered and what I based most of the above video on:

Peanuts – 6 oz / .36 lb = 918 calories and 70 g of fat

Beans – 12 oz / .75 lb = 338 calories and 1.5 g of fat

Tuna – 10 oz / .63 lb = 528 calories and 18 g of fat

Chicken Breast – 15 oz / .92 lb = 756 calories and 5 g of fat

Salmon – 15 oz / .92 lb = 865 calories and 42 g of fat

Eggs (Whole, Raw) – 21 oz / 1.34 lbs = 915 calories and 55 g of fat

Observation 4 – Now you can see why weight lifters choose beans, tuna, and chicken breasts as their primary source of protein. It provides them with the proper amount of L-arginine with the least number of calories and grams of fat. Even though peanuts have a higher concentration of L-arginine when you factor in calories and grams of fat it’s not the first choice if you need to watch you weight.

How Rocky Balboa Beat Apollo Creed!

Observation 5 – This is the Rocky Balboa observation. Go back and watch the first movie and compare Rocky’s diet to Apollo Creed’s. Remember the scene where Rocky cracks open about a half dozen eggs into a glass and then drinks them raw, yoke and all. Whether he realized it or not (and I’m sure he and Sylvester Stallone didn’t) he was loading his body with L-arginine to improve his blood flow. This maximized his workout program and improved his cardiovascular stamina.

Observation 6 – There is not much of a choice in foods for L-citrulline. Watermelon is your one and only good food choice. You can read my article, “The Need for L-Citrulline!” to get more information on this subject.

When people realize all the food they need to eat, and the limited menu they have to choose from, they begin to ask the question:

Is it better to get these critical amino acids through food or supplementation?

Well, I’m putting the finishing touches on this video and will have it posted in a couple of days.

Together we can work to save a million lives!

Dan Hammer

P.S. Here is the URL for the chart I used in the information above:

http://www.dietaryfiberfood.com/larginine-high.php

Dan Hammer has a background in biology, chemistry and exercise physiology. He used to run one of the largest health club operations in the Chicagoland area and has been helping people with their wellness issues for more than 25 years.

The information contained in this article is for general information purposes only and never as a substitute for professional medical advice or medical exam. The information contained in this article about L-Arginine and L-Citrulline has not been evaluated by the Food and Drug Administration and should not be used to diagnose, treat, cure or prevent any disease without the supervision of a qualified medical doctor.

The Need for L-Citrulline!

L-CitrullineWhat’s a picture of a watermelon have to do with L-citrulline? I’ll answer that in a little bit. Let’s first start with nitric oxide and L-arginine.

So much of the buzz about improved nitric oxide production centers on L-arginine. Unfortunately, many forget about L-citrulline. While L-arginine is the main amino acid used by the endothelial cells to create nitric oxide, some feel that L-citrulline is actually more important for long term nitric oxide production and improved cardiovascular health.

I bring this to your attention because I’m in the process of developing an educational module designed to help those with sickle cell anemia. One complication for those who have sickle cell anemia is the negative effects of the enzyme arginase.

Arginase is an enzyme located primarily in the liver. It is used to help complete the fifth and final step in the urea cycle. This urea cycle helps your body dispose of harmful ammonia. It is also found in the kidneys and prostate. Some research indicates that arginase is located in the mitochondria of most cells. The mitochondria are the portions of your cells that produce the bulk of your energy.

Arginase and Circulation!

While arginase has a useful role in the body it can also play a negative role in circulation. Why? Because arginase destroys L-arginine. Your endothelial cells convert the amino acid L-arginine to nitric oxide. Nitric oxide is the master signaling molecule of your cardiovascular system. It regulates blood pressure, helps to improve blood flow, keeps blood platelet cells from sticking together, prevents LDL cholesterol from adhering to the vascular walls and is a factor in a host of other very important health issues.

Everyone carries arginase in their bloodstream which can have some affect on lowering nitric oxide production. This is a bigger problem in the African American community especially for those with sickle cell disease. Thankfully, your body has an alternative pathway that enables the endothelial cells to create nitric oxide. It’s through the amino acid L-citrulline.

How Important is L-citrulline?

Well, let me introduce you to Dr. Louis J. Ignarro to answer that question. Dr. Ignarro is the 1998 Nobel Laureate in Medicine. He, and two other American researchers, were awarded the Nobel Prize for their discovery of how the endothelial cells create nitric oxide (NO) from the essential amino acid L-arginine. In Dr. Ignarro’s book, NO More Heart Disease, he makes the following statement:

My research shows that if you take only L-arginine, which is the dominant producer of NO, you will not receive the maximum benefit. I have found that by including the synergistic partner L-citrulline, your ability to boost NO production is greatly enhanced over the effects of L-arginine alone.”

Your endothelial cells use an alternative pathway to convert L-citrulline to nitric oxide. This helps bypass the arginase enzyme so that good nitric oxide production can be restored. Plus, L-citrulline provides a 24 to 36 hour window for enhanced nitric oxide production whereas L-arginine by itself usually only has a 30 minute to 2 hour window of enhanced nitric oxide production.

This means that L-arginine can help start the process of nitric oxide production to improve circulation. Then the L-citrulline can take over to continue the improved nitric oxide production helping to maintain improved circulation.

Dr. Ignarro goes on to say, “Any supplement program that does not contain L-citrulline and antioxidants to augment the L-arginine – and most on the market do not – is missing out on a major piece of the potential of NO to improve your cardiovascular health.” This statement and the information I shared so far leads to two important questions:

What foods contain L-arginine and L-citrulline?

Is it better to get these critical amino acids through food or supplementation?

I’m preparing two new videos to help answers these questions and to visibly show you the best and most effective method for enhanced nitric oxide production. But the first question brings me back to the picture of the watermelon.

The Watermelon!

In March of 2007 there was a study published in the Journal of Nutrition. The article was entitled “Watermelon consumption increases plasma arginine concentrations in adults.” This article created a significant buzz on the internet because L-arginine is needed to produce nitric oxide which is needed for a male erection. In the media, watermelon became the new and natural Viagra. While this study didn’t examine the effects on male anatomy it did provide some very important information confirming the body’s ability to convert L-citrulline to L-arginine to improve nitric oxide production.

The study subjects were given either 780 grams (equivalent of 1 g of citrulline) of watermelon or 1560 grams (equivalent of 2 g of citrulline) of watermelon. The study lasted three weeks. At the end of the study the 780 grams of watermelon group saw a 12% increase in fasting plasma arginine concentrations. The 1560 grams of watermelon group saw a 22% increase when compared to a control group that received no watermelon.

This clearly shows that your body has an alternative pathway for creating the necessary L-arginine from the amino acid L-citrulline.

So, is eating watermelon an effective way to improve nitric oxide production?

Well, the 780 grams of watermelon is equal to 1.72 pounds. The 1560 grams of watermelon is equal to 3.43 pounds. That’s a lot of watermelon to eat even if you like it. Plus, it includes the rind, that thick green outer covering of the watermelon. I believe there’s an easier way to achieve an even better result. I’ll show you in one of my upcoming videos.

Together we can work to save a million lives!

Dan Hammer

Dan Hammer has a background in biology, chemistry and exercise physiology. He used to run one of the largest health club operations in the Chicagoland area and has been helping people with their wellness issues for more than 25 years.
The information contained in this article is for general information purposes only and never as a substitute for professional medical advice or medical exam. The information contained in this article about L-Citrulline has not been evaluated by the Food and Drug Administration and should not be used to diagnose, treat, cure or prevent any disease without the supervision of a qualified medical doctor.