science nutrition blog

By Robert Schinetsky

Nitrates are polyatomic ions made of nitrogen and oxygen. They’re naturally present in air, soil, water, and some foods, including beetroot, arugula (rocket), and spinach. Nitrates can also be found in salt forms, typically bonded to various amino acids or minerals, such as potassium nitrate, sodium nitrate, or citrulline nitrate.

Considerable amounts of research have been dedicated to nitrates for their potential benefits regarding cardiovascular health as well as exercise performance. This is due to the fact that nitrates are used to synthesize nitric oxide -- an important cell signaling molecule that causes blood vessels to expand and relax. These actions cause an increase in circulation as well as a reduction of blood pressure, both of which support cardiovascular health.

With increased circulation, also comes greater oxygen and nutrient delivery to cells, including the ones in your muscles, which led researchers as well as supplement companies to investigate their role in boosting exercise performance as well as recovery. To date, research indicates that dietary nitrate or nitrate supplementation can boost skeletal muscle contractility, peak power output, and mean power outputs in healthy humans.[1,2]

We’ve covered several of the benefits of nitrate supplementation previously, in our articles titled “Unleash Your Muscle Potential with Nitrate Supplements” and “Nitric Oxide Research: Benefits & Muscle Growth Insights.”

Within the past few months a couple of new research papers have been published providing further insight into the benefits of nitrate supplements.

Study #1: Nitrates Improve Time to Peak Power

Published in Nutrients, a meta-analysis of six studies including healthy recreationally trained men and women who consumed nitrate-rich beetroot juice found that dietary nitrate had significant effects on time-to-peak power.[3]

Doses used in the trials ranged from 5.6 to ~13 mmol nitrate (347.2 to 806mg of nitrate). In case you’re wondering, the conversion of mmol to mg of nitrate is 1mmol ≅ 62mg nitrate.[4]

Previous research has attributed the improvements in exercise performance accompanying nitrate supplementation to:

• Improved contractile function via enhanced type II muscle fiber calcium handling
• Increased blood flow

Additionally, since type II (“fast-twitch) muscle fiber recruitment is dependent on both the rate of force development and velocity of contraction, nitrate supplementation has been suggested to potentially enhance high-power and high-velocity exercise performance as well as peak power and contractile velocity.[5]

Study #2: Nitrates Improve Motor Unit Activity During Recovery

A recently published trial, including 14 men, investigated the effects of nitrate-rich or nitrate-deficient beetroot juice supplementation on motor unit activity during recovery. Published in the European Journal of Nutrition, the study participants consumed either a nitrate-rich beetroot juice shot twice per day (~12.8 mmol/day or 793.6mg NO3-).

Participants consume two shots for 5 days, one in the morning and one in the evening. On the day of the trial, both shots were taken together 2.5 h before the test.

Intramuscular electromyography was used to assess motor unit size and firing rates during a submaximal maximal voluntary contraction (25% MVC) sustained isometric contraction with blood flow restriction (BFR). These variables were also assessed during a 90 second recovery period with the first half (45 seconds) completed with BFR , and the second half completed without BFR.[6]

Prior research gives evidence that nitrate supplementation reduces the accumulation of inorganic phosphate and phosphocreatine degradation during, and accelerates phosphocreatine recovery following knee extensor exercise (e.g. leg extensions) under normal (non-BFR) conditions).[7]

This study was the first to investigate the recovery of motor units in a blood flow restricted condition. Researchers found that nitrate supplementation “can expedite the recovery of MUP [motor unit potential] duration following a sustained ischemic contraction in healthy adults.”

In short, nitrate supplementation can improve (reduce) recovery time between muscle contractions, which can help to reduce the amount of rest times needed between sets.

AML NO3 Nitrate Booster: The Best Nitrate Supplement

AML NITRATE NO3 BOOSTER contains 2,000mg of citrulline nitrate (NO3-T®) per serving. This delivers an impressive 540mg nitrate -- well within the clinically-researched range for boosting performance.^†

But, that’s just the beginning.

What Else is in NO3 Nitrate Booster?

Every serving of AML Nitrate NO3 Booster also contains a synergistic blend of scientifically backed ingredients including essential vitamins, antioxidants and polyphenols:

• Folic Acid
• Vitamin B-12
• Vitamin C
• Pine Bark Extract (standardized for 95% Proanthocyanidins)
• Grape Skin Extract (standardized for 30% polyphenols)

 These complementary ingredients are included to help maximize and support nitric oxide (NO) production and bioavailability.^†

Pine Bark Extract

In fact, a recent review published in Frontiers in Nutrition state that pine bark extract supplementation can improve blood flow by relaxing blood vessels, which enhances sport endurance and performance.[8]^†

Researchers attribute these effects to pine bark extract’s inherent antioxidative properties, which guard against endothelial dysfunction and promote an endothelium-dependent vasorelaxant effect, which is brought about by the activation of endothelial nitric oxide synthase (eNOS) -- the enzyme that catalyzes nitric oxide synthesis.[21]

Grape Skin Extract

Longtime consumers and readers of AML are well-acquainted with our feelings towards grape skin extract (it’s fantastic!). Grape skins are loaded with polyphenols that help blood vessels to relax (vasorelaxation).[22] This increases blood flow throughout the body and supports cardiovascular health. ^†

Polyphenols offer a complementary means for enhancing blood flow to muscles as nitrates and citrulline provide “fuel” for nitric oxide synthesis, while polyphenols in grape skin and pine bark extract activate the enzyme that helps convert the fuel into usable nitric oxide.

Recent published research in Antioxidants found that phyto-actives present only in grape skin extracts may regulate skeletal muscle oxidative and metabolic stress and insulin sensitivity.[9]^†Grape extracts also support cardiovascular health via their antiinflammatory and cholesterol modulating effects.[24]^†

Vitamin C

Vitamin C is an essential vitamin well known for its antioxidant and immune support benefits. It also enhances nitric oxide production and supports healthy blood flow by combatting free radicals and improving the bioavailability of NO.[23]^†

Research finds that combining vitamin C and NO3 may help to reduce arterial stiffness and improve systolic and mean arterial blood pressures in older adults.[25,26]^†

Additional evidence finds that vitamin C supplementation may help to prevent nitrate tolerance.[27]

Folic Acid (Vitamin B9)

Folic acid is another essential vitamin -- one that’s involved in DNA/RNA synthesis, homocysteine metabolism, neurotransmitter production, and CNS function. Various studies over the years have found that folic acid supplementation may benefit health.

Recently, though, folic acid has fallen out of favor with some consumers due to the emergence of methylfolate (5-MTHF).

Champions of methylfolate state that it is superior to folic acid due to its higher solubility and bioavailability, which is supported in some research.[28] It’s also true that folic acid is the “inactive” form, which the body converts into methylfolate following ingestion.

Still, research shows that 5-MTHF is no more effective than folic acid in reducing homocysteine concentrations.[29,30] Furthermore, folic acid has a much larger body of research than 5-MTHF, including studies showing that oral consumption of folic acid can improve NO production and vasodilation.[31,32]^†

In case you weren’t aware, homocysteine is an amino acid produced from the breakdown of amino acids. Elevated levels of homocysteine usually indicate a deficiency in folate or vitamin 12.

Vitamin B-12

Found in animal foods, Vitamin B12 is yet another essential micronutrient that plays a key role in energy metabolism, DNA synthesis, and red blood cell formation.

Research in Nutrients found that high concentrations of homocysteine and low concentrations of folate and vitamin B12 could be independent predictors of vascular dysfunction in morbidly obese individuals.[33]^†

B12 (as well as folic acid) also plays an important role in support of dopamine -- a neurotransmitter that impacts motivation, mood, feelings of reward, decision making and motor control. It’s also the neurotransmitter around which we formulate our best-selling nootropic (Dopa Rush).^†

The Ultimate PreWorkout Stack!

AML NO3 Nitrate Booster can be stacked with AML PreWorkout which delivers over 8,000mg of L-Citrulline (when combined with NO3 Nitrate Booster) in addition to nitrates and numerous other ergogenics, including creatine monohydrate, betaine anhydrous, beta alanine, and grape skin extract.

Unlike many other pre-workouts on the market, AML PreWorkout contains two key electrolytes in magnesium and potassium (as magnesium citrate and potassium citrate). In addition to assisting with fluid balance and muscle contraction/relaxation, these electrolytes also play a pivotal role in blood pressure regulation.^†

Unfortunately, reports estimate that 25% (or more) of the United States population experiences chronic, latent magnesium depletion.[11]

A key contributor to magnesium depletion in the body is insufficient dietary intake. In fact, estimates inundated that the nearly half (48%) of the U.S. population doesn’t get the recommended amount of daily magnesium (255 mg/day for women aged 19–30 years, increasing to 265 mg/day for women aged ≥31 years. For men aged 19–30, the recommended intake is 330 mg/day, increasing to 350 mg/day for men aged ≥31 years).[12,13]

Researchers believe that magnesium reduces blood pressure through a few different actions, including reducing vascular tone via the blockade of L-type Ca²⁺ channels and by supporting secretion of prostacyclin and nitric oxide (NO). It also has an inhibitory effect on the sympathetic nervous system.[14] A meta-analysis of seven RCTs examining hypertensive individuals with diabetes found that Mg²⁺ supplementation reduced systolic blood pressure by 5.78 and diastolic blood pressure by 2.5 mmHg.[15]^†

Potassium’s beneficial effects on blood pressure are mediated by its effects on vascular tone and on extracellular fluid volume. Several meta-analyses have also concluded that potassium supplementation can support cardiovascular health.[16,17]^†

AML PreWorkout offers a rich source of both potassium citrate and magnesium citrate. These specific forms were chosen not only for their bioavailability and ease on the GI system, but also due to citrate (citric acid) being a good blood buffer. Following metabolism in the liver, citrate is converted to citric acid in the liver, yielding three molecules of bicarbonate, which is an effective extracellular buffer.[18]

Citrate can also activate the TCA (Krebs) cycle as well as the subsequent oxidative phosphorylation in mitochondria and thereby increase the production of ATP.[19] Lastly, citrate supplementation can help avoid impaired function due to dehydration and enhance dehydration prevention.[20]

Citrate is Superior to Bicarbonate

Sodium bicarbonate, more commonly known as baking soda, is a popular supplement among athletes for its properties as an extracellular buffer, which can help to improve fatigue resistance. Endurance athletes, especially, are known to supplement with sodium bicarbonate ahead of training and competition. In fact, the Wall Street Journal reported on September 3 that the household staple was powering half of the athletes in the men’s 800-m race Olympic Games final.[34]

Despite the buffering benefits of bicarbonate, it requires high dosages, and often leads to severe GI distress. Citrate supplements, on the other hand, are preferable to sodium bicarbonate because it does not have adverse effects on the gastrointestinal system.[35]

And, research has shown that sodium citrate appears to be a better option than sodium bicarbonate in terms of performance and adverse effects (headaches, GI distress, etc.).[36]

Part of the reason that citrate supplements boost endurance is that they help prevent lactate buildup (a waste product resulting from muscle contractions). This ability to postpone the onset of muscle acidosis (i.e., a fall in muscle pH) during exercise improves blood buffering capacity and highlights citrate’s ergogenic potential.[37,38]

Don’t forget that AML PreWorkout also contains beta alanine which is an intracellular buffer, which means that each serving of AML PreWorkout contains ingredients that offer intracellular and extracellular buffering properties to help you stave off fatigue, accomplish more work, and get better results!

When to Take AML NO3 Nitrate Booster

Nitrates supplements are a formidable option for boosting NO; however research indicates they require more time to “load.” In fact, a 2021 narrative review on the effects of nitrate supplementation on exercise concluded that, “Nitrates are an effective ergogenic aid when taken acutely or chronically in the range of ~5–16.8 mmol (~300–1041 mg) 2–3 h before exercise…”[10]^†

As such, we suggest consuming a serving of AML NO3 Nitrate Booster at least 1-1.5 hours before exercise for best results. 

<sup>† These statements have not been evaluated by the Food and Drug administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

© Published by Advanced Research Media, Inc. 2024
© Reprinted with permission from Advanced Research Media, Inc.</sup>

References

1. Esen O, Dobbin N, Callaghan MJ. The Effect of Dietary Nitrate on the Contractile Properties of Human Skeletal Muscle: A Systematic Review and Meta-Analysis. J Am Nutr Assoc. 2023 May-Jun;42(4):327-338. doi: 10.1080/07315724.2022.2037475. Epub 2022 May 23. PMID: 35604074.
2. Alsharif NS, Clifford T, Alhebshi A, Rowland SN, Bailey SJ. Effects of Dietary Nitrate Supplementation on Performance during Single and Repeated Bouts of Short-Duration High-Intensity Exercise: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Antioxidants (Basel). 2023 May 31;12(6):1194. doi: 10.3390/antiox12061194. PMID: 37371924; PMCID: PMC10294948.
3. Tan, R.; Cass, J.K.; Lincoln, I.G.; Wideen, L.E.; Nicholl, M.J.; Molnar, T.J.; Gough, L.A.; Bailey, S.J.; Pennell, A. Effects of Dietary Nitrate Supplementation on High-Intensity Cycling Sprint Performance in Recreationally Active Adults: A Systematic Review and Meta-Analysis. Nutrients 2024, 16, 2764. https://doi.org/10.3390/nu16162764
4. Lidder S, Webb AJ. Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide pathway. Br J Clin Pharmacol. 2013 Mar;75(3):677-96. doi: 10.1111/j.1365-2125.2012.04420.x. PMID: 22882425; PMCID: PMC3575935.
5. Bailey, S.J.; Varnham, R.L.; DiMenna, F.J.; Breese, B.C.; Wylie, L.J.; Jones, A.M. Inorganic Nitrate Supplementation Improves Muscle Oxygenation, O2 Uptake Kinetics, and Exercise Tolerance at High but Not Low Pedal Rates. J. Appl. Physiol. 2015, 118, 1396–1405.
6. Esen O, Bailey SJ, Stashuk DW, Howatson G, Goodall S. Influence of nitrate supplementation on motor unit activity during recovery following a sustained ischemic contraction in recreationally active young males. Eur J Nutr. 2024 Sep;63(6):2379-2387. doi: 10.1007/s00394-024-03440-9. Epub 2024 May 29. PMID: 38809323; PMCID: PMC11377467.
7. Vanhatalo A, Jones AM, Blackwell JR, Winyard PG, Fulford J (2014) Dietary nitrate accelerates postexercise muscle metabolic recovery and O2 delivery in hypoxia. J Appl Physiol 117(12):1460–1470. https://doi.org/10.1152/japplphysiol.00096.2014
8. Weichmann F, Rohdewald P. Pycnogenol® French maritime pine bark extract in randomized, double-blind, placebo-controlled human clinical studies. Front Nutr. 2024 May 2;11:1389374. doi: 10.3389/fnut.2024.1389374. PMID: 38757130; PMCID: PMC11096518.
9. Capozzi A, Dudoit A, Garcia L, Carnac G, Hugon G, Saucier C, Bisbal C, Lambert K. Syrah Grape Polyphenol Extracts Protect Human Skeletal Muscle Cells from Oxidative and Metabolic Stress Induced by Excess of Palmitic Acid: Effect of Skin/Seed Ripening Stage. Antioxidants (Basel). 2024 Mar 19;13(3):373. doi: 10.3390/antiox13030373. PMID: 38539906; PMCID: PMC10968329.
10. Macuh M, Knap B. Effects of Nitrate Supplementation on Exercise Performance in Humans: A Narrative Review. Nutrients. 2021 Sep 13;13(9):3183. doi: 10.3390/nu13093183. PMID: 34579061; PMCID: PMC8465461.
11. Rosanoff A., West C., Elin R. J., Micke O., Baniasadi S., Barbagallo M., et al. (2022). Recommendation on an updated standardization of serum magnesium reference ranges. Eur. J. Nutr. 61, 3697– doi:10.1007/s00394-022-02916-w
12. USDA Agricultural Research Service (2019). Usual nutrient intake from food and beverages, by gender and age, what We Eat in America, NHANES 2013–2016. Food Surv. Res. Group Beltsv. (MD).
13. Rosanoff A., Weaver C. M., Rude R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underestimated? Rev. 70, 153–164. doi:10.1111/j.1753-4887.2011.00465.x
14. AlShanableh, Z., & Ray, E. C. (2024). Magnesium in hypertension: mechanisms and clinical implications. Frontiers in Physiology, 15(April), 1–10. https://doi.org/10.3389/fphys.2024.1363975
15. Asbaghi O., Hosseini R., Boozari B., Ghaedi E., Kashkooli S., Moradi S. (2021). The effects of magnesium supplementation on blood pressure and Obesity measure Among type 2 diabetes patient: a systematic review and meta-analysis of randomized controlled trials. Biol. Trace Elem. Res. 199, 413–424. doi:10.1007/s12011-020-02157-0
16. van Bommel E., Cleophas T. (2012). Potassium treatment for hypertension in patients with high salt intake: a meta-analysis. Int. J. Clin. Pharmacol. Ther. 50, 478– doi:10.5414/CP201724
17. Poorolajal J., Zeraati F., Soltanian A. R., Sheikh V., Hooshmand E., Maleki A. (2017). Oral potassium supplementation for management of essential hypertension: a meta-analysis of randomized controlled trials. PLoS One 12, e0174967. doi:10.1371/journal.pone.0174967
18. Honore PM, De Bels D, Preseau T, Redant S, Spapen HD. Citrate: How to Get Started and What, When, and How to Monitor? J Transl Int Med. 2018 Oct 9;6(3):115-127. doi: 10.2478/jtim-2018-0026. PMID: 30425947; PMCID: PMC6231307.
19. Sugino T, Aoyagi S, Shirai T, Kajimoto Y, Kajimoto O. Effects of Citric Acid and l-Carnitine on Physical Fatigue. J Clin Biochem Nutr. 2007 Nov;41(3):224-30. doi: 10.3164/jcbn.2007032. PMID: 18299720; PMCID: PMC2243251.
20. Siegler J.C., Carr A.J., Jardine W.T., et al. The hyperhydration potential of sodium bicarbonate and sodium citrate. Int J Sport Nutr Exerc Metabol. 2021;1:1–8.
21. Kwak CJ, Kubo E, Fujii K, Nishimura Y, Kobuchi S, Ohkita M, Yoshimura M, Kiso Y, Matsumura Y. Antihypertensive effect of French maritime pine bark extract (Flavangenol): possible involvement of endothelial nitric oxide-dependent vasorelaxation. J Hypertens. 2009 Jan;27(1):92-101. doi: 10.1097/hjh.0b013e3283186994. PMID: 19145776.
22. Madeira SV, Auger C, Anselm E, Chataigneau M, Chataigneau T, Soares de Moura R, Schini-Kerth VB. eNOS activation induced by a polyphenol-rich grape skin extract in porcine coronary arteries. J Vasc Res. 2009;46(5):406-16. doi: 10.1159/000194271. Epub 2009 Jan 21. PMID: 19155632.
23. Correia, M.L.G., Haynes, W.G. Arterial compliance and endothelial function. Curr Diab Rep 7, 269–275 (2007). https://doi.org/10.1007/s11892-007-0043-1
24. Sochorova L, Prusova B, Cebova M, Jurikova T, Mlcek J, Adamkova A, Nedomova S, Baron M, Sochor J. Health Effects of Grape Seed and Skin Extracts and Their Influence on Biochemical Markers. 2020 Nov 14;25(22):5311. doi: 10.3390/molecules25225311. PMID: 33202575; PMCID: PMC7696942.
25. Ashor, A. W., Shannon, O. M., Werner, A.-D., Scialo, F., Gilliard, C. N., Cassel, K. S., Seal, C. J., Zheng, D., Mathers, J. C., & Siervo, M. (2020). Effects of inorganic nitrate and vitamin C co-supplementation on blood pressure and vascular function in younger and older healthy adults: A randomised double-blind crossover trial. Clinical Nutrition, 39(3), 708–717. https://doi.org/https://doi.org/10.1016/j.clnu.2019.03.006
26. Basaqr R, Skleres M, Jayswal R, Thomas DT. The effect of dietary nitrate and vitamin C on endothelial function, oxidative stress and blood lipids in untreated hypercholesterolemic subjects: A randomized double-blind crossover study. Clin Nutr. 2021 Apr;40(4):1851-1860. doi: 10.1016/j.clnu.2020.10.012. Epub 2020 Oct 14. PMID: 33115598.
27. Hinz B, Schröder H. Vitamin C attenuates nitrate tolerance independently of its antioxidant effect. FEBS Lett. 1998 May 22;428(1-2):97-9. doi: 10.1016/s0014-5793(98)00506-7. PMID: 9645484.
28. Carboni L. Active Folate Versus Folic Acid: The Role of 5-MTHF (Methylfolate) in Human Health. Integr Med (Encinitas). 2022 Jul;21(3):36-41. PMID: 35999905; PMCID: PMC9380836.
29. Lamers Y, Prinz-Langenohl R, Moser R, Pietrzik K. Supplementation with [6S]-5-methyltetrahydrofolate or folic acid equally reduces plasma total homocysteine concentrations in healthy women. Am J Clin Nutr. 2004 Mar;79(3):473-8. doi: 10.1093/ajcn/79.3.473. PMID: 14985224.
30. Venn BJ, Green TJ, Moser R, Mann JI. Comparison of the effect of low-dose supplementation with L-5-methyltetrahydrofolate or folic acid on plasma homocysteine: a randomized placebo-controlled study. Am J Clin Nutr. 2003 Mar;77(3):658-62. doi: 10.1093/ajcn/77.3.658. PMID: 12600857.
31. Stanhewicz AE, Kenney WL. Role of folic acid in nitric oxide bioavailability and vascular endothelial function. Nutr Rev. 2017 Jan;75(1):61-70. doi: 10.1093/nutrit/nuw053. PMID: 27974600; PMCID: PMC5155615.
32. Shirodaria, C., Antoniades, C., Lee, J., Jackson, C. E., Robson, M. D., Francis, J. M., Moat, S. J., Ratnatunga, C., Pillai, R., Refsum, H., Neubauer, S., & Channon, K. M. (2007). Global Improvement of Vascular Function and Redox State With Low-Dose Folic Acid. Circulation, 115(17), 2262–2270. https://doi.org/10.1161/CIRCULATIONAHA.106.679084
33. Haloul M, Vinjamuri SJ, Naquiallah D, Mirza MI, Qureshi M, Hassan C, Masrur M, Bianco FM, Frederick P, Cristoforo GP, Gangemi A, Ali MM, Phillips SA, Mahmoud AM. Hyperhomocysteinemia and Low Folate and Vitamin B12 Are Associated with Vascular Dysfunction and Impaired Nitric Oxide Sensitivity in Morbidly Obese Patients. Nutrients. 2020 Jul 7;12(7):2014. doi: 10.3390/nu12072014. PMID: 32645905; PMCID: PMC7400872.
34. https://www.wsj.com/sports/olympics/baking-soda-maurten-800-meters-olympics-b20dc502
35. Urwin C.S., Snow R.J., Condo D., Snipe R., Wadley G.D., Carr A.J. Factors influencing blood alkalosis and other physiological responses, gastrointestinal symptoms, and exercise performance following sodium citrate supplementation: a review. Int J Sport Nutr Exerc Metabol. 2021;31:168–186.
36. Requena B., Zabala M., Padial P., Feriche B. Sodium bicarbonate and sodium citrate: ergogenic aids? J Strength Condit Res. 2005;19:213–224
37. Aedma M., Timpmann S., Ööpik V. Dietary sodium citrate supplementation does not improve upper-body anaerobic performance in trained wrestlers in simulated competition-day conditions. Eur J Appl Physiol. 2015;115:387–396
38. Nabilpour M, Zouita A, Mayhew J, Mohammad Rahimi GR, Alikhajeh Y, Taheri M, Irandoust K, Youzbashi L, Granacher U, Zouhal H. Acute effects of sodium citrate supplementation on competitive performance and lactate level of elite fitness challenge athletes: A crossover, placebo-controlled, double-blind study. J Exerc Sci Fit. 2024 Apr;22(2):140-144. doi: 10.1016/j.jesf.2024.02.001. Epub 2024 Feb 5. PMID: 38404749; PMCID: PMC10885582.