Supplements for Blood Flow: What May Help Circulation and Exercise Performance

During exercise, your muscles require significantly more oxygen and nutrients than at rest. And this makes efficient circulation an essential piece of the performance (and recovery) puzzle.

While many individuals reach for supplements to support these processes, research on specific ingredients varies, as does the quality of each supplement. Below, we take a closer look at the most studied supplement ingredients, how they each work, and what to watch out for when selecting your specific supplement stack.

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Why Blood Flow Matters for Exercise Performance and Recovery

When you train, your working muscles demand more oxygen and fuel while producing more metabolic waste (like carbon dioxide and lactate) that need to be cleared efficiently. Healthy blood flow is the delivery-and-removal system that takes care of all of this.

As you move, your blood vessels vasodilate (widen to allow for more blood flow). And this is how many blood flow supplements work; they support this process, allowing your blood to deliver and remove compounds and molecules more efficiently.

Essentially, efficient circulation helps deliver oxygen and nutrients to working muscles and remove metabolic byproducts during exercise, which are processes that support workout recovery and performance. 

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Key Ingredients in Blood Flow and Circulation Supplements

Below are the ingredients you’ll most often see in circulation and pre-workout products, along with what the research actually suggests about each.

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L-Citrulline and Citrulline Malate

You may have heard a lot about citrulline for blood flow; citrulline malate (citrulline bound to malic acid) is the form most common in pre-workout formulas. But what actually is it?

L-citrulline is an amino acid found naturally in watermelon. Your body converts it to L-arginine, which is then used to produce nitric oxide. Nitric oxide signals to your blood vessel walls to relax and widen, which may improve blood flow.

In fact, a 2010 study reported that a single 8 g dose of citrulline malate reduced muscle soreness by about 40% at both 24 and 48 hours after exercise, compared with placebo.

Doses studied typically range from 3-8 g per day, and citrulline is generally considered better absorbed than L-arginine when taken by mouth. If you take blood pressure or erectile dysfunction medications, however, check with a provider first.

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L-Arginine

L-arginine is a semi-essential amino acid and a direct precursor to nitric oxide, which is why it’s commonly incorporated in many nitric oxide supplements and circulation products. The evidence, though, is more nuanced than the marketing suggests.

Oral L-arginine has relatively poor bioavailability, since much of it is broken down in the gut and liver before it ever reaches your bloodstream. And this is also why citrulline is frequently used instead.

Some research does support L-arginine’s role in endothelial function and blood flow, particularly in individuals with lower baseline nitric oxide production. Studied doses generally fall around 3-6 g per day, but higher amounts may cause gastrointestinal discomfort. 

As with citrulline, anyone on antihypertensives or nitrate medications should talk with a provider before taking them.

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Beetroot Extract and Dietary Nitrates

Beetroot is one of the most researched natural sources of dietary nitrates, which your body converts to nitric oxide (without relying on arginine). A 2017 systematic review and meta-analysis reported that dietary nitrate supplementation, largely from beetroot, may improve time to exhaustion and reduce the oxygen cost of submaximal exercise.

Research doses are about 300-600 mg of nitrate (roughly a 500 ml serving of beetroot juice or a concentrated shot), and supplements come as juice, powder, or capsules. 

If you and your provider determine these supplements are right for you, it’s worth noting that one harmless but potentially startling side effect is beeturia, producing reddish urine or stool. If you have low blood pressure or kidney concerns, also make sure to consult with a provider before use.

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Magnesium

Magnesium is involved in more than 600 enzymatic reactions, including those that regulate vascular tone and help blood vessels relax.

Yet, magnesium supports muscle contraction, ATP energy production, and electrolyte balance. These functions make magnesium relevant to muscle function and overall health. 

Specifically, forms such as magnesium glycinate and magnesium malate are generally better tolerated than magnesium oxide, which is more likely to cause digestive upset. High doses of magnesium may also cause diarrhea. Additionally, anyone with kidney disease should consult a provider before supplementing.

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Pycnogenol (French Maritime Pine Bark Extract)

Pycnogenol is a standardized extract from the bark of the French maritime pine (Pinus pinaster), rich in procyanidins and other antioxidant compounds. Relevant to circulation, research has examined its potential effects on endothelial function and nitric oxide activity. 

A 2012 study in the European Heart Journal found that 200 mg per day improved endothelial function in patients with stable coronary artery disease.

Most research uses doses of 100-200 mg per day. Because pycnogenol may interact with immunosuppressants and blood thinners, if you’re taking these medications, you should consult with a licensed healthcare provider before incorporating pycnogenol into your routine.

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Omega-3 Fatty Acids (Fish Oil)

The active omega-3s in fish oil, EPA and DHA, have been studied for several cardiovascular effects, including effects on triglycerides, endothelial function, inflammation, and red blood cell membranes. 

From a performance angle, some research suggests omega-3s may ease exercise-induced inflammation and support recovery.

However, the effect on direct vasodilation is less pronounced than with NO-pathway ingredients (like citrulline or beetroot), and the evidence for direct exercise-performance effects is mixed.

Studied doses typically range from 1-4 g of combined EPA and DHA per day. Higher doses may have mild blood-thinning effects, which means if you’re taking anticoagulants, you should only take these supplements under the guidance and supervision of a licensed healthcare provider.

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Niacin (Vitamin B3)

At pharmacological doses (far above what’s in a standard multivitamin), niacin causes vasodilation. This produces the “niacin flush,” a temporary reddening and warmth as skin capillaries widen. 

At higher doses, niacin has been used clinically to raise HDL cholesterol and lower triglycerides, although these lipid effects do not establish a benefit for exercise performance. In other words, its value as a direct performance supplement is limited. The associated flush may also be uncomfortable.

At the same time, niacinamide (a different form of B3) doesn’t cause flushing but also doesn’t produce the same vasodilatory effect. Ultimately, high-dose niacin should only be used under medical supervision, especially considering its risks, which include liver stress, blood sugar changes, and interactions with statins.

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What the Research Does (and Doesn’t) Tell Us

Some ingredients, including citrulline and beetroot nitrates, have reasonably solid support in healthy, exercising adults. Others, especially the proprietary “circulation blends” you may see marketed online, have limited or low-quality data behind them. 

Many studies are also small, short-term, or conducted with participants who have existing health conditions. In other words, the results may not translate to a healthy adult. 

On top of the above, supplement quality varies. This is because the FDA doesn’t regulate supplements the way it regulates prescription medications, meaning what’s on the label may not match what’s in the bottle. 

Stacking multiple vasodilatory supplements, or combining them with blood pressure medication, may further create additive effects that may be unsafe.

The most reliable approach pairs any supplementation with the fundamentals—exercise, hydration, and a good diet. A licensed healthcare provider can also help you figure out what’s best for your specific health situation and goals.

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Safety Considerations Before Starting a Circulation Supplement

Here are some other considerations to keep in mind:

• Drug interactions: Vasodilatory supplements (citrulline, arginine, beetroot, and pycnogenol) may interact with antihypertensives, nitrate medications (nitroglycerin), and PDE5 inhibitors (sildenafil or tadalafil). Always disclose every supplement to your provider.
• Blood pressure: If you have low blood pressure or take medication for it, adding vasodilatory supplements may lower it even further.
• Kidney health: Some supplements may require additional caution for people with impaired kidney function. Anyone with reduced kidney function should check with a provider first.
• Pregnancy and breastfeeding: Most circulation supplements haven’t been studied in these groups. Thus, it’s best to avoid them unless cleared by your provider.
• Supplement quality: Look for products that are third-party tested, such as NSF Certified for Sport, USP Verified, or Informed Sport, which can help independently assess potency and purity.

Before adding any new supplement to your routine, especially if you take prescription medications or have an existing health condition, always consult a licensed healthcare provider.

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Lifestyle Factors That Also Support Healthy Blood Flow

Supplements may offer an edge, but they work best on top of a solid foundation, including:

• Regular aerobic exercise (even moderate walking or cycling) improves endothelial function and builds capillary density over time. 
• Staying hydrated supports normal circulation, while dehydration can affect blood volume and cardiovascular function.
• A diet rich in dietary nitrates (leafy greens, beets), flavonoids (berries, dark chocolate), and omega-3s (fatty fish) supports vascular health from the inside out.
• Avoiding smoking; it directly damages endothelial cells and impairs nitric oxide production.

If your goals revolve around your metabolic health and body composition, you may find Eden’s weight loss and lifestyle resources and metabolic health updates useful resources for exploring these topics in more detail. 

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When to Consider a Provider-Guided Approach to Performance Support

For some people, an over-the-counter supplement may be a great starting point. But sometimes you want more than a supplement label can offer. This is why it’s essential to discuss your options with a licensed healthcare provider.

With Eden, you can connect with a licensed healthcare provider who can evaluate your health history and determine whether a prescription treatment may be appropriate. Options a provider may consider include sermorelin, a peptide that prompts your body to produce more of its own growth hormone, or Vardenafil + Tadalafil. Eden’s process starts with a brief online intake. 

And remember, what you read on a supplement label isn’t always what’s in the bottle; read the label thoroughly, do your research, and consult your doctor before adding anything new to your daily routine.