What if one tiny molecule in your body could hold the key to easing some of the most frustrating symptoms of menopause? From hot flushes and poor sleep to brain fog and joint pain, many of these challenges have a surprising connection to Nitric Oxide (NO)—a critical compound that declines with age and hormonal shifts.
By your 40s, your body’s production of nitric oxide (NO) is just 50% of what it was in your 20s. This can result in vascular changes that cause hot flushes, deplete energy levels, cause brain fog, and more. Yet, how many women know about NO, or how simple lifestyle adjustments can help restore balance and alleviate these symptoms.
Understanding how nitric oxide affects your body in menopause and how to support its production naturally, could be key to managing some of your symptoms, reclaiming your energy and wellbeing and protecting your future health.
What is Nitric Oxide and Why Does It Matter?
Nitric oxide is a gas produced by cells in your body, especially the endothelial cells lining your blood vessels. It relaxes blood vessels to improve blood flow and regulate blood pressure, supports thermoregulation to help control body temperature, facilitates communication between cells, influences brain, muscle, and organ function, and provides immune support with anti-inflammatory benefits.
The Impact of Perimenopause and Menopause on Nitric Oxide Production
As you transition through perimenopause and into menopause, oestrogen levels eventually decline, which directly affects your body’s ability to produce NO. This decline can contribute to many common symptoms, including hot flushes, fatigue, and brain fog. NO is important to consider even if you have chosen hormone therapy though as hormones are only part of the picture when it comes to declining NO production.
This Goes Much Deeper Than Perimenopause Symptoms too
This is not to downplay the difficult time some women have with perimenopause but I need to also bring this to your attention – Lower nitric oxide levels are linked to stiffer blood vessels and impaired circulation, increasing the risk of cardiovascular issues, including high blood pressure and even cardiac arrest.
In New Zealand, heart disease is the leading cause of death among women. With nitric oxide playing a crucial role in maintaining flexible blood vessels and regulating blood flow, addressing its decline is really important.
Symptoms that may be Linked to Low Nitric Oxide Levels
Hot Flushes and Night Sweats
Declining nitric oxide levels make it harder for blood vessels to regulate heat, contributing to sudden temperature changes and excessive sweating.
Exercise Intolerance and Poor Recovery
Nitric oxide enhances oxygen delivery and circulation, which are vital for stamina and muscle recovery. Reduced levels can lead to fatigue and soreness after exercise.
Low Energy and Fatigue
Your cells rely on optimal blood flow and nutrient delivery to produce energy. Insufficient nitric oxide can leave you feeling drained, even after a good night’s sleep.
Brain Fog and Cognitive Decline
Nitric oxide supports blood flow to the brain, which is crucial for focus, memory, and overall cognitive function. Low levels may contribute to the dreaded “meno brain.”
Joint Pain and Stiffness
Nitric oxide’s anti-inflammatory properties help protect joints. Without it, inflammation can increase, exacerbating stiffness and discomfort.
Headaches and Migraines
Nitric oxide plays a role in vascular tone. When levels fluctuate, it can trigger migraines or worsen existing headache patterns.
Poor Sleep Quality
Sleep disruptions are common in menopause, and low nitric oxide can contribute by impairing blood flow and increasing inflammation, making it harder to relax and recover overnight.
Cardiovascular Changes
Menopause is a pivotal time for heart health. Nitric oxide helps keep blood vessels flexible and regulates blood pressure. Its decline may increase the risk of high blood pressure, palpitations, and other cardiovascular issues.
Decreased Sexual Function
Nitric oxide improves blood flow, which is essential for arousal and sexual response. Its decline can lead to reduced libido and physical discomfort during intimacy.
Mood Swings and Anxiety
Nitric oxide influences neurotransmitter activity, including serotonin and dopamine. Lower levels can impact mood stability, contributing to irritability, anxiety, or even depressive symptoms.
Weak Immune Function
Nitric oxide helps regulate immune responses and fights inflammation. Low levels may leave your body more susceptible to infections and slower to recover from illnesses.
…A Note on Individuality…While nitric oxide (NO) plays a vital role in supporting many functions that often become challenging during perimenopause and menopause, it’s important to remember that not everyone’s symptoms may be solely due to low NO levels.
Hormonal shifts, stress, nutritional deficiencies, and other factors can all contribute to the way you feel. However, addressing NO production is a promising avenue for many women to explore, especially if you’re experiencing symptoms like hot flushes, brain fog, or cardiovascular changes.
How to Support Nitric Oxide Levels Naturally
The good news is there are simple, effective strategies to boost your nitric oxide production. This is why I always say – How you ate and your lifestyle in your 20’s may no longer work for you in your 40’s and beyond. Now we may have to make a more intentional effort. You can start here:
Eat Nitrate-Rich Foods
Incorporate foods like beetroot, spinach, silverbeet, arugula, and celery. These are natural precursors to nitric oxide.
Stay Active
Regular exercise, particularly cardiovascular activities, stimulates nitric oxide production and supports overall vascular health.
Stay Hydrated
Proper hydration ensures optimal blood flow and helps nitric oxide function effectively.
Manage Stress
Chronic stress can reduce nitric oxide levels. Mindfulness practices like meditation, yoga, or breathing exercises can help.
Sunlight
Sunlight is another natural way to boost nitric oxide levels! When UV rays hit your skin, they stimulate the release of nitric oxide from stores in your body, helping to improve blood flow and regulate blood pressure. Spending time outdoors, especially in the morning, not only supports NO production but also promotes better mood, sleep, and vitamin D synthesis. It’s yet another reason to prioritise time in nature as part of your wellness routine.
Supplement Smartly
Yes, there are absolutely supplements that can help support nitric oxide production. I personally treat the person in front of me so this will look different with each client. Some supplements contain aminos like L-arginine, or L-citrulline, nutrients and whole food powders like beetroot or black garlic. The right supplement can make a huge difference to your symptoms and quality of life. I see it daily in my practice.
Ready to Feel Like Yourself Again?
If your symptoms are holding you back from living the life that you love and you’re ready to uncover the unique root causes behind them, I can help.
Whether you’re looking for personalised advice to take the first steps or in-depth support to make lasting changes, I’ve got you covered:
The Priority Plan (NZD $147): Includes a 30-minute Zoom consultation where we’ll dive into your symptoms and uncover what’s driving them. You’ll receive personalised recommendations for tests, supplements, nutrition, and lifestyle changes, along with a written summary to guide you forward.
The Transformation Package (NZD $450): A 3-month support package that includes tailored advice, practitioner testing & supplements if needed, and ongoing guidance to help you make meaningful, lasting changes and protect your future health.
Take the first step to reclaim your energy, confidence, and wellbeing—naturally. Click here to learn more and get started.