How to Increase Blood Flow
Introduction: Why Blood Flow Matters
A saying that I am constantly preaching when it comes to recovery, performance, and general health is “blood is life.” Improving blood flow and vascularity isn’t just about aesthetics. Optimal blood flow is critical for delivering nutrients, removing metabolic waste, enhancing performance, supporting heart health, boosting libido, and improving cognitive function.
Blood flow is the lifeline of performance. Included in this article are strategies to optimize circulation through nutrition, supplements, training, and lifestyle practices, and explain how doing so can improve everything from training output to blood pressure, cognitive function, and libido.
How Blood Flow Works
At its core, blood flow is about vascular health. Your arteries, veins, and capillaries form an intricate highway system that depends on:
Nitric oxide (NO) – a gas that relaxes blood vessels (vasodilation)
Endothelial function – health of the inner lining of blood vessels
Blood viscosity – thickness of the blood; thinner = smoother flow
Blood pressure and heart rate – key regulators of vascular performance
By optimizing these factors, we enhance nutrient delivery, waste removal, oxygen uptake, and cognitive function.
1. Blood Flow & Training Performance
In athletic settings, better blood flow = better performance:
Muscular endurance improves as oxygen is delivered efficiently to working muscles.
Strength and power benefit from improved ATP replenishment.
Recovery is accelerated by faster removal of metabolic byproducts.
Muscle Hypertrophy increases with better vasodilation, as it is linked to greater muscle growth via cell swelling.
Additionally, improved blood flow enhances thermoregulation, helping athletes manage heat during extended training and competition.
2. Blood Flow & Sexual Health
Sexual health is directly tied to vascular function, especially in men:
Erectile function requires strong nitric oxide signaling and healthy endothelial tissue.
3. Blood Flow & General Health
Blood flow is not just about muscles and sex. It improves all of your general health:
Blood pressure regulation
Brain function and memory
Immune response
Heart health and stroke risk
Wound healing and nutrient delivery
With age, inflammation and oxidative stress damage the endothelium and reduce nitric oxide levels, but training, lifestyle, and nutrition can restore it.
Nutrition Strategies to Maximize Blood Flow
Top Foods that Boost Circulation
Pomegranate Juice
Rich in polyphenols that enhance nitric oxide bioavailability
Shown to reduce arterial plaque and improve blood flow
Dose: 4–8 oz daily
Arugula (and other nitrate-rich greens like beet greens, spinach)
Natural source of dietary nitrates, which convert to nitric oxide in the body
May outperform beetroot in nitrate content
Best consumed raw or lightly cooked
Beets & Beet Juice
Improves endurance and VO2 max via nitrate → NO pathway
Dose: 8 ounces 2-3 hours before training
Dark Chocolate (85% cacao or higher)
High in flavanols that support endothelial function
Enhances nitric oxide production, lowers blood pressure, improves insulin sensitivity
Citrus Fruits
High in hesperidin and vitamin C; boosts antioxidant capacity
Blood vessel protective and anti-inflammatory
Fatty Fish (Salmon, Sardines, Mackerel)
Omega-3s reduce inflammation and improve endothelial elasticity
Enhance red blood cell flexibility and decrease clotting risk
Top Supplements for Blood Flow
1. Pine Bark Extract (Pycnogenol)
Boosts nitric oxide, improves circulation, supports endothelial repair, powerful antioxidant
Enhances erectile function, endurance, and brain blood flow
Dose: 100–180 mg/day
2. L-Citrulline / Citrulline Malate
Increases L-arginine and nitric oxide levels more effectively than arginine itself
Enhances endurance, vascularity, and recovery
Dose: 6–8 g citrulline malate ~30-45 min pre-workout
3. Beetroot Powder / Nitrate Supplements
Increases time to fatigue and VO2 max
Dose: 500 mg – 1 g nitrate
4. Omega-3s (EPA/DHA)
Anti-inflammatory, lower triglycerides, improve endothelial function
Dose: 2–3 g combined EPA/DHA per day
5. CoQ10 (Ubiquinol)
Supports mitochondrial function and blood vessel health
Synergistic with nitric oxide; aids in ATP production
Dose: 100–200 mg/day
6. Magnesium
Vasodilator, blood pressure regulator, muscle relaxant
Magnesium glycinate or citrate preferred
Dose: 300–500 mg/day
7. Vitamin K2 (MK-7)
Prevents calcium deposits in arteries
Supports vascular elasticity
Dose: 100–200 mcg/day
8. L-Arginine
Direct NO precursor, though less effective than citrulline
Can support blood flow when paired with Pycnogenol
Dose: 3–6 g/day
Training and Lifestyle Strategies to Enhance Circulation
1. Zone 2 Cardio
Low-intensity steady-state (LISS) cardio like rucking increases blood volume, capillarization, and cardiac efficiency. During zone 2 steady state training try to stay at a pace that you could have a conversation at. During this training it is preferred to breathe only through your nose. Nasal breathing increases nitric oxide production. Nitric Oxide is one of the main keys to improving blood flow.
Enhances blood flow without excessive stress on the nervous system
Try: 2–3x/week 45–60 min loaded rucks at Zone 2 HR (60–70% HRmax)
2. Resistance Training with Full ROM & Tempo
Lifting through a full range with tempo (eccentric emphasis) increases local blood flow
Occlusion Training enhance vascular adaptations
Try: Supersets, drop sets, and pump-focused accessory work for targeted vasodilation
Injury Tip: High Rep Sets with low weight are very helpful in improving an injury or pain point. I call this the super pump method for improving a painful area. For example, if someone is having sciatic nerve pain I will have them do sets of 20-30 using a hip band and doing abductions or use an abduction machine. The blood flow to the area frees up space around the nerves and helps alleviate the feeling of pain.
3. Training Frequency
Consistent muscle stimulus creates new blood vessel formation (angiogenesis).
Small side note here: Whenever you create new muscle tissue through hypertrophy training your body doesn’t automatically fill that new muscle tissue with numerous capillaries. Capillary density comes from cardiovascular training. So, as you gain more and more muscle, if you want it all to function in the best way possible it is important to continue to do conditioning as you gain muscle.
4. Sauna Use
Increases blood flow, heart rate, and mimics cardiovascular training
Boosts nitric oxide and heat shock proteins
Try: 15–30 min 3–5x/week post-workout or before bed
Read full sauna article HERE.
5. Cold Exposure (Ice Baths / Showers)
Cold-induced vasoconstriction followed by rebound vasodilation increases blood vessel responsiveness
Supports vascular tone and circulation over time
6. Breathwork and Nasal Breathing
Nitric oxide is produced in nasal passages
Nasal breathing improves CO2 tolerance and circulatory efficiency
Try: Box breathing, nasal breathing during cardio, or breath holds post-exhale
Read full breathwork article HERE.
Other Lifestyle Practices
Stay Hydrated: Blood volume is heavily dependent on hydration; low hydration = thick blood. Read full hydration article HERE.
Avoid Smoking & Alcohol: These impair nitric oxide production and damage the endothelial lining
Prioritize Sleep: sleep is critical for vascular repair and hormone balance
Manage Stress: Chronic cortisol constricts vessels and lowers NO. Implement recovery strategies to lower stress. Read full recovery article HERE.
Sample System to Improve Blood Flow
Pre-Workout
8 g citrulline malate, 120 mg pine bark, 500mg salt, 500ml pomegrante juice, 500ml beet juice
Pre-Bed
Sauna, Dark chocolate (>85%), Omega-3s, K2, magnesium glycinate
Weekly
2–3 Zone 2 sessions (rucks), 3 sauna sessions, 1 cold plunge or shower
Conclusion
Blood flow optimization is one of the most underrated aspects of performance and health. When your vascular system is functioning at a high level, you recover faster, perform better, and show up better in daily life. By incorporating specific foods, supplements, training modalities, and lifestyle practices, you can increase your ability to circulate oxygen and nutrients, whether your goal is elite athleticism, enhanced libido, or long-term health.
If you want to take a bigger step in your health and fitness journey then schedule a free consultation with me HERE.