May Boost Exercise Performance
Nitrate supplements are popular sports performance enhancersand with good reason.
That said, there’s no clinical evidence that these supplements actually work in humans.
Studies show that nitrates may minimize the thickening of blood vessels that may cause heart disease (atherosclerosis).
Yulia Shaihudinova / Getty Images
They also help the heart pump blood to the body efficiently and prevent blood clots.
Importantly for heart health, nitrates lower blood pressure.
NO is crucial for maintaining blood vessels; low levels are associated with high blood pressure (hypertension).
Nitrate supplements boost NO levels and may lower blood pressure by about 4% within a few hours.
Aim for 300 to 800 mg of nitrates a day to protect the heart.
Benefits are similar whether you consume nitrates through your diet or as supplements.
Keep in mind that we don’t know much about long-term nitrate supplementation.
Most clinical trials are short-term.
May Enhance Post-Exercise Recovery
Nitrate supplements and dietary sources may help minimize fatigue and muscle soreness after workouts.
These supplements may work by lowering blood pressure and heart rate and boosting oxygen delivery to the muscles.
May Improve Cognitive Function
The role of nitrate supplements on brain health is still theoretical at this point.
Large-scale clinical trials are necessary before nitrates may be routinely recommended for brain health.
As a result, some supplement products may not contain the ingredients listed on the label.
Whenchoosing a supplement, look for products independently tested or certified by organizations such asNSF,U.S.
Pharmacopeia (USP), orConsumerLab.com.
These supplements may offer benefits like enhanced sports performance or heart protection, but individual effects can vary.
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