Muscle-building supplements infused with nitric oxide (NO) and creatine give bodybuilders and other athletes an opportunity to build strength, improve performance, and even enhance mental focus. High-intensity training and endurance workouts require appropriate supplementation, but many supplements do have significant side effects. Because NO helps dilate blood vessels and increase circulation, some users may experience an elevated heart rate, increased blood pressure, or trouble sleeping.

The Whys of NO Supplementation

NO supplements make it easier for the body to increase oxygen and blood flow. This is especially helpful during training, since it can boost energy and encourage stronger and harder muscle pumps. Bodybuilders and endurance athletes need to build up endurance by performing at a higher level during each training session; NO supplementation makes this much easier, and encourages both the body and mind to last longer than average.

NO supplements such as BSN NO-Xplode, and other creatine supplements can help maintain healthy NO levels both before and after training, encouraging muscle fullness and increasing mental alertness. However, these supplements’ energy-boosting ingredients may include B vitamins or caffeine, which can increase the heart rate. As a result, you may have a tough time relaxing or sleeping, even hours after your workout.

Restless Nights

Sleep doctors and brain researchers have observed sleep and behavioral patterns to determine what constitutes healthy sleep. As a result of these studies, they’ve also drawn some interesting conclusions about the role of NO during the sleep cycle.

A group of researchers at the Children’s Hospital Boston and the University of Helsinki have found that NO production occurs in a specific part of the brain during the natural sleep cycle. Adenosine, the compound that ultimately produces sleep, is released only after NO is present in the system. Increasing the level of NO actually encouraged sleep and relaxation, which is why some sleeping pills now contain NO compounds.

Nightmares are generally a result of disturbed REM sleep and poor sleeping habits. Too much caffeine during the day, a poor diet, and consuming sugar late in the day can all disrupt sleep and make it difficult to get through the natural healthy cycles of sleep. Reducing caffeine intake is one of the simplest strategies to avoid sleeplessness and nightmares. Exercising earlier in the day can also help the body relax naturally in the late evening.

Blood Pressure’s Relationship to NO

Blood pressure varies during different parts of the day, and is at its lowest during sleep. Diet and exercise can help keep blood pressure steady, and low levels of NO are commonly associated with those with high blood pressure. Still, since NO supplements naturally increase blood circulation and dilate blood vessels, this can lead to increased blood pressure that needs to be managed appropriately for those already suffering from hypertension.

People with heart conditions or high blood pressure need to be especially careful with NO supplements, since the supplements may lead to discomfort or even danger. NO supplements that do not contain caffeine are a better choice for those who regularly suffer from sleeplessness, insomnia, or disturbed sleep.

—Sabah Karimi