58 | id == 58
58 | category_id == 13
58 | category_order == 10
58 | category_name == Fitness
58 | category_color == #C47AC0
58 | slug == athletic-performance-NOS3
58 | title == Can This Gene Benefit Your Athletic Performance? (NOS3)
58 | meta_description == Can nitric oxide make you a better athlete? Click here to learn about the NOS3 gene and its links to athletic performance.
58 | summary == <p style="text-align:justify"><strong><em>NOS3</em> produces <em>nitric oxide</em> (NO) in the blood vessels. Some researchers suggest that NO may improve athletic performance through its effect on heart rate and energy balance. Which <em>NOS3</em> variants do you have? How might they affect performance? Explore your DNA below.</strong></p>
58 | overall_score_text == Athletic Performance Score (based on NOS3)
58 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/NOS3_Athletics_post_image.jpg
58 | author_id == 12
58 | author_name == Carlos Tello
58 | author_title == PhD
58 | author_order == 55
58 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/CarlosTello.webp
58 | author_intro == <p><strong>Carlos received his PhD and MS from the Universidad de Sevilla.</strong></p>    <p>Carlos spent 9 years in the laboratory investigating mineral transport in plants. He then started working as a freelancer, mainly in science writing, editing, and consulting. Carlos is passionate about learning the mechanisms behind biological processes and communicating science to both academic and non-academic audiences. He strongly believes that scientific literacy is crucial to maintain a healthy lifestyle and avoid falling for scams.</p>
58 | author_social_media_name == linkedin
58 | author_social_media_icon == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/social-icon/linkedin.png
58 | author_social_order == 1
58 | author_social_link == https://www.linkedin.com/in/carlos-tello-lacal-b946b4a7/
58 | reviewer_id == 1
58 | reviewer_name == Jasmine Foster
58 | reviewer_title == BSc, BEd
58 | medical_reviewer_id == 11
58 | medical_reviewer_name == Puya Yazdi
58 | medical_reviewer_title == MD
58 | publish_date == 2019
58 | publish_date == 10
58 | publish_date == 5
58 | avg_rating == 5.0
58 | permissions_favorite == False
58 | permissions_rate == False
58 | content_article == <h2 style="text-align: justify;"><strong>What Is The <em>NOS3 </em>Gene?</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">The </span><em><span style="font-weight: 400;">NOS3 </span></em><span style="font-weight: 400;">gene codes for a protein also called NOS3, short for </span><em><a href="../../gene/nos3/?utm_source=seo&amp;#38;utm_medium=selfhacked&amp;#38;utm_campaign=id00002"><span style="font-weight: 400;">nitric oxide synthase 3</span></a></em><span style="font-weight: 400;">. NOS3 is most abundant in the inner lining of the blood vessels, where it produces nitric oxide (NO) from the amino acid <a href="https://selfhacked.com/blog/l-arginine/"><em>arginine</em></a>&nbsp;[</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16585403"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16416260"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">NO is a messenger molecule with multiple functions in the immune, nervous, and circulatory systems. NOS-3 derived NO </span><a href="../article/heart-disease-nos3-54"><span style="font-weight: 400;">may help prevent heart disease</span></a><span style="font-weight: 400;">, and some researchers believe that it improves athletic performance. They point to three main mechanisms for a potential athletic boost: increased blood flow, efficient energy production, and regulated heart rate [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6728140/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645679/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3 style="text-align: justify;"><strong>Increased Blood Flow</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Regular exercise stimulates NO production. This molecule activates a pathway that decreases the amount of free calcium in the vessels, causing them to relax. NO also protects vessel function by breaking down a free radical called superoxide. Overall, these two functions result in increased blood flow [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20048193/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2964902/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/14521592"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC300857/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Increased blood flow causes more blood to reach the muscles, which is essential to provide nutrients, remove toxic byproducts, and maintain fluid balance. Additionally, sustained blood flow helps prevent muscle breakdown [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9249515"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11152758"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22692532"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2408998/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3 style="text-align: justify;"><strong>Optimized Energy Production and Use</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Muscles obtain their energy from sugar breakdown. NO increases the amount of sugar taken up and broken down by muscle cells; it also prevents sugar storage as complex carbohydrates (glycogen) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9029239"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9252500"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16524713"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">NO also increases oxygen supply with blood flow. However, high amounts of NO reduce oxygen consumption in the mitochondria by blocking a key enzyme called <em>cytochrome oxidase</em>. Scientists believe that this mechanism helps maintain energy reserves under conditions of low oxygen or high physical activity [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3424059/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/7649245/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17164295/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <h3 style="text-align: justify;"><strong>Adjusted Heart Rate</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">Nitric oxide can either increase or decrease heart rate, depending on the circumstances. NOS3-induced NO stimulates contractions in response to increased heart rate and blood flow, possibly by triggering calcium release [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11584267"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9286965"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">However, very high NO levels decrease heart rate and energy use through 3 main mechanisms:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">Reducing the response to free calcium [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290258/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Blocking the receptors that trigger contractions [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11907582"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Blocking oxygen consumption in the heart muscle [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/9054867"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">This means that NO increases heart rate during moderate exercise but has the opposite effect during exhausting exercise. This may help maintain energy stores and improve heart function during intense physical activity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17568574"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20024580"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The <em>NOS3</em> gene produces an enzyme that makes nitric oxide. Research suggests that this messenger molecule may improve athletic performance by increasing blood supply to the muscles, optimizing energy production and use, and adapting heart rate to exercise.</span></p> <h2 style="text-align: justify;"><strong>Your <em>NOS3</em> Results For Athletic Performance</strong></h2> <p style="text-align: justify;"><strong>*3239073792944156*</strong></p> <p style="text-align: justify;"><strong>*9712592805938383*</strong><br /><br /></p> <h3 style="text-align: justify;"><strong>Are You Built For Power And Strength?</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">The main SNP with the potential to affect athletic performance is <a href="../../snp/rs2070744/" target="_blank" rel="noopener">rs2070744</a>. Here, the rarer &lsquo;C&rsquo; allele can be bound by a protein that blocks </span><em><span style="font-weight: 400;">NOS3 </span></em><span style="font-weight: 400;">expression, resulting in lower NOS3 levels [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11063722/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Approximately 60% of the population has the &lsquo;TT&rsquo; genotype, which is even more frequent in athletes who perform power sports such as short-distance running, jumping, throwing, and volleyball. According to one study, the &lsquo;T&rsquo; allele is also associated with improved underwater finswimming; the authors suggest that it may help the body adapt to low oxygen [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19701646/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21254885/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3944573/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://scholar.google.com/scholar_lookup?journal=Balt+J+Heal+Phys+Act&amp;title=Allelic+Polymorphism+of+Endothelial+No-Synthase+(eNOS)+Association+with+Exercise-Induced+Hypoxia+Adaptation&amp;author=S+Drozdovska&amp;author=V+Dosenko&amp;author=V+Ilyin&amp;author=M+Filippov&amp;author=L+Kuzmina&amp;volume=1&amp;issue=1&amp;publication_year=2009&amp;pages=13-9&amp;"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In turn, the 'T' allele may be less advantageous for aerobic sports compared to anaerobic activities. Studies found, for example, that endurance athletes (aerobic) had fewer &lsquo;T&rsquo; alleles (lower NOS3) than power athletes (anaerobic) [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20028936/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19701646"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">An exception to this rule is swimming, where the &lsquo;T&rsquo; allele is associated with both power and endurance performance. According to some researchers, this could reflect the fact that swimming is a complex sport in which athletes strongly rely on coordination and adaptability [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21254885/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358530/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26991729/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Strikingly, the &lsquo;C&rsquo; allele is very frequent among elite soccer players. One possible reason for this association is that, in addition to combining power and endurance exercise, soccer requires high executive function in the brain. Moderate exercise increases <a href="https://selfhacked.com/blog/dopamine/" target="_blank" rel="noopener">dopamine</a>, a neurotransmitter required for this function, while intensive exercise blocks it by producing too much NO [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22499569"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26474929"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Low NO release (and, thus, the &lsquo;C&rsquo; allele) could therefore be advantageous to soccer players by increasing dopamine and thereby improving executive function.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The other relevant </span><em><span style="font-weight: 400;">NOS3 </span></em><span style="font-weight: 400;">polymorphism is <a href="../../snp/rs1799983/" target="_blank" rel="noopener">rs1799983</a>. 30% of the population carries at least one copy of its &lsquo;T&rsquo; variant, which ultimately decreases NO production [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17449720"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The major &lsquo;G&rsquo; allele (increases NO) was linked to increased physical fitness in power sports. However, it was generally found as often in endurance athletes (cross-country skiers, biathletes, cyclers, runners, and rowers) as in sedentary people. Therefore, it doesn't necessarily make people more likely to exercise [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21254885/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://scholar.google.com/scholar_lookup?journal=Open+Life+Sci&amp;title=Endothelial+nitric+oxide+synthase+g894t+(rs1799983)+gene+polymorphism+in+polish+athletes&amp;author=J+Eider&amp;author=K+Ficek&amp;author=M+Kaczmarczyk&amp;author=A+Maciejewska-Kar%C5%82owska&amp;author=M+Sawczuk&amp;volume=9&amp;issue=3&amp;publication_year=2014&amp;pages=260-7&amp;"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18067521/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://scholar.google.com/scholar_lookup?journal=J+Hum+Kinet&amp;title=Do+G894T+Polymorphisms+of+Endothelial+Nitric+Oxide+Synthase+3+(NOS3)+Influence+Endurance+Phenotypes?&amp;author=P+Ci%C4%99szczyk&amp;author=M+Sawczuk&amp;author=A+Maciejewska&amp;author=N+Jascaniene&amp;author=J+Eider&amp;volume=24&amp;issue=1&amp;publication_year=2010&amp;pages=73-80&amp;"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The more common (major) alleles of both <em>NOS3 </em>polymorphisms are associated with better athletic performance, especially in power sports. Surprisingly, the less common (minor) &lsquo;C&rsquo; allele of rs2070744 was more frequent among elite soccer players.</span></p> <h3 style="text-align: justify;"><strong>How May <em>NOS3 </em>Variants Affect Athletic Performance?</strong></h3> <p style="text-align: justify;"><span style="font-weight: 400;">In healthy people, the major alleles of both rs1799983 and rs2070744 have been associated with greater blood pressure reduction in response to exercise. These associations change somewhat in people with high blood pressure, so additional research is required to pin down the link [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11082161"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19158254/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4275769/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20436351/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19155013"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22325930"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The rest-and-digest (parasympathetic) nervous system may be altered in people with the minor alleles at both polymorphisms. In simpler terms, the hearts of people with the rs1799983-T and rs2070744-C alleles may not adapt as well to exercise [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/21364486/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Postmenopausal women with the rs1799983-T allele had lower heart rates and increased blood volume pumped per beat. Additionally, the right pumping chamber of the heart was enlarged in elite athletes with this allele. Whether these adaptations are beneficial or lead to irregular heart rate in the long term remains unknown [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16761221"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4627801/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056232/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17242015/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The major alleles of both <em>NOS3 </em>polymorphisms are associated with improved athletic performance, possibly due to reduced blood pressure and heart rate adaptation to exercise.</span></p> <h2 style="text-align: justify;"><strong>Strategies That May Increase NOS3 Activity And Improve Athletic Performance</strong></h2> <p style="text-align: justify;"><span style="font-weight: 400;">Many lifestyle, diet, and supplement changes may influence NOS3 activity and athletic performance. Make sure you talk to your doctor before implementing these changes, as some may have unexpected interactions or other side effects.</span></p> <p style="text-align: justify;">*6184289940307186*</p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Lifestyle</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;">If you carry a minor </span><em><span style="font-weight: 400;">NOS3 </span></em><span style="font-weight: 400;">variant, the best way to improve your athletic performance is to exercise. In addition to </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">other benefits</span></a><span style="font-weight: 400;"> (such as protecting the heart, increasing muscle strength, and burning fats), some research suggests that exercise may compensate for a reduced NOS3 activity [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24760600"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25129643"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Other lifestyle changes that may be associated with increased NOS3 activity include:</span></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>Quitting smoking:</strong> cigarette smoke reduces NO production by activating the enzymes that compete with NOS3 for arginine (<em>arginases</em>). Smoking reduces athletic performance by worsening heart and lung function [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4391310/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5747207/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>Avoiding pollution:</strong> environmental pollutants reduce both NOS3 production and NO release while increasing free radicals. This damages the lungs and blood vessels, which may ultimately impair athletic performance [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/8890937/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/22267572"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;"><strong>Using a sauna:</strong> heat exposure lowers blood pressure by increasing NOS3 activity. According to some studies, sitting in a sauna after exercise may improve recovery time and endurance performance [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6195670/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16877041"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Research suggests that exercising more, giving up smoking, reducing exposure to pollution, and using a sauna may significantly improve <em>NOS3</em> function and potentially improve athletic performance.</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Diet</span></h3> <p><span style="font-weight: 400;">Watermelon is very rich in the non-essential amino acid </span><a href="https://selfhacked.com/blog/health-benefits-of-l-citrulline/"><em><span style="font-weight: 400;">citrulline</span></em></a><span style="font-weight: 400;">, which the body can use to make NO&rsquo;s precursor arginine. Other citrulline sources include melons, pumpkins, and cucumbers. More directly, arginine-rich foods include chickpeas, peanuts, soybeans, lentils, turkey, or pork loin [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/27749691"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20386132"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23075551"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Omega-3 fatty acids are found in </span><a href="https://selfhacked.com/blog/fish-oil-top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">fish oil</span></a><span style="font-weight: 400;"> and stimulate NOS3 production. These healthy fats may enhance oxygen uptake and improve blood vessel and heart function. In this way, they could potentially improve the heart&rsquo;s adaptation to exercise [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26802937"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20409549"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25176010"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Foods that contain nitrates can potentially increase nitric oxide. Nitrates get converted to nitrites, which are then are converted into nitric oxide in the body.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Vegetables are rich in nitrates. Roughly 80% of dietary nitrates come from eating vegetables [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19439460"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]. Beetroot is the most famous food that is rich in nitrates.</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Some other foods rich in nitrates include </span>[<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412236/">R</a>]:</p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">leafy greens</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">celery</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">broccoli</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Chinese cabbage</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">turnips</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">cucumbers</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">carrots</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">cauliflower</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">pomegranate juice</span></li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">Some antioxidants reduce the generation of <a href="https://selfhacked.com/blog/oxidative-stress-101/">free radicals</a> by increasing NOS3 production. People with underactive NOS3 variants could potentially benefit from including more antioxidants in their diets, including [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/12512693"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913633/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">]:</span></p> <ul> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/top-15-scientific-health-benefits-of-resveratrol-with-references/"><span style="font-weight: 400;">Resveratrol</span></a><span style="font-weight: 400;"> (found in grapes, blueberries, peanuts, pistachios, and dark chocolate)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Epigallocatechin gallate (mainly in </span><a href="https://selfhacked.com/blog/green-tea/"><span style="font-weight: 400;">green tea</span></a><span style="font-weight: 400;">)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Genistein (in soybeans, broad beans, and lupins)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/chlorogenic-acid/"><span style="font-weight: 400;">Chlorogenic acid</span></a><span style="font-weight: 400;"> (in coffee and tea)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/quercetin-23-scientifically-proven-benefits-quercetin/"><span style="font-weight: 400;">Quercetin</span></a><span style="font-weight: 400;"> (in leafy vegetables, broccoli, apples, peppers, tea, and fruit juices)</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">Kaempferol (in apples, grapes, tomatoes, green tea, and potatoes)</span></li> <li style="font-weight: 400;"><a href="https://selfhacked.com/blog/rutin/">Rutin</a> (in oranges, buckwheat, apricots, cherries, grapes, and plums)</li> </ul> <p style="text-align: justify;"><span style="font-weight: 400;">However, the benefits of these antioxidants for NOS3 function have mainly been tested in animals and cells &mdash; and additional research will be required to confirm their effect on humans.</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Foods rich in nitrates, citrulline, arginine, omega-3 fatty acids, or antioxidants may increase NOS3 activity and improve physical fitness, but additional research is required to be sure.</span></p> <h3 style="text-align: justify;"><span style="font-weight: 400;">Supplements</span></h3> <p style="text-align: justify;"><span style="font-weight: 400;"><a href="https://selfhacked.com/blog/tetrahydrobiopterin-bh4-role-body-buy/"><em>Tetrahydrobiopterin</em> (BH4)</a> is essential for NOS3 function. In a few studies, middle-aged and elderly people who took BH4 had improved vasodilation and circulation, which the authors attributed to nitric oxide. Supplements that could increase BH4 availability, such as <a href="https://selfhacked.com/blog/l-methylfolate-health-benefits/"><em>methylfolate</em></a> and <a href="https://selfhacked.com/blog/need-know-vitamin-c-32-science-based-health-benefits/">vitamin C</a>, are promising subjects for additional research [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16585403"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5625172/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11243424"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Some researchers report that people who <a href="https://selfhacked.com/blog/l-arginine/" target="_blank" rel="noopener">supplement with arginine</a> (or its precursor, citrulline) have increased NO production. Unfortunately, this association was stronger in non-active than in highly-trained people [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23075551"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The potential benefits of NO on athletic performance largely rely on increased blood flow. Some studies suggest that people with decreased blood flow may benefit from supplements that reduce blood pressure, such as <a href="https://selfhacked.com/blog/ubiquinol-benefits/"><em>ubiquinol</em></a>, bergamot oil, and <a href="https://selfhacked.com/blog/red-yeast-rice/">red yeast rice</a> [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26526835"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19572741"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17196275"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><a href="https://selfhacked.com/blog/5-natural-ace-inhibitors-with-clinical-trials/"><span style="font-weight: 400;">Substances with ACE inhibitory activity</span></a><span style="font-weight: 400;"> seem particularly beneficial to those with mutated </span><em><span style="font-weight: 400;">NOS3 </span></em><span style="font-weight: 400;">variants because they lower blood pressure and increase NOS3 production. Among them, whey protein has been associated with muscle and strength gains in multiple studies, especially in combination with <a href="https://selfhacked.com/blog/creatine/"><em>creatine</em></a> [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4985555/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/17240782"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/18661258"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11591884"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26403469"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Finally, the extract of fish mint (<em>Houttuynia cordata</em>), a plant used in China both as a leafy vegetable and as a medicinal herb, was associated with improved physical performance in a small trial. The authors suggested that this was due to increased NO production [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25923355"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">None of these supplements has undergone the extensive testing required for FDA approval. Make sure you talk to your doctor before using any of them to improve your athletic performance.</span></p> <p style="text-align: justify;"><span style="font-weight: 400; background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Supplements linked to increased NO production or decreased blood pressure may be of interest to people who want to improve their athletic performance, but additional research is required.</span></p>
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58 | content_learn_more_9712592805938383_text == Your NOS3 gene includes variants that may be associated with relatively average athletic performance. Research suggests that antioxidant foods and supplements may help — but the best way to improve your fitness will always be regular exercise. Keep scrolling to find out more.
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