Nitrates: benefits by goal, the dosage that worked, and the supplements ranked
What the 41 human studies of nitrates we graded show for each goal, the dose that worked, and the products that hold it. This page is educational, not medical advice.
Nitrates benefits, by goal: what the studies show
Members OnlyThe top 1 of 1 goals
| Goal | What the studies show | Studies | Dose that worked |
|---|---|---|---|
| Circulation | Improved in studies 41 studies, 14 showed an improvement, 11 found none, 7 pooled analyses | 41 | 8.1 mmol |
Nitrates supplements, ranked by the human studies
Members OnlyThe top 1 of 1
Nitrates dosage: how much per day
The dose that worked in the studies, and the upper limit
The studies taken by mouth that showed an improvement gave 8.1 to 11.5 mmol a day.
Biohacker panel
Members OnlyWhat our 10 biohackers say about nitrates
Dr. Eric Berg, 11 Oct 2026: Dietary nitrates, once converted into nitric oxide, may help relax blood vessels and support healthy circulation. Source
Peter Attia, 30 Aug 2026: Recommends avoiding foods with nitrates for patients with cluster headaches. Source
Dave Asprey, 7 Mar 2026: Recommends taking a source of nitrates with creatine to improve blood flow, leading to greater muscle perfusion and power output. Source
Thomas DeLauer, 4 Dec 2025: Recommends using nitrates as a performance enhancer, consuming nitrate-rich foods or powders 60 to 90 minutes before a workout or mentally demanding task, and with the largest carb meal for blood sugar and metabolic control. Source
Siim Land, 19 Mar 2025: States he eats plenty of dietary nitrates from beetroot and other vegetables. Source
Dr. Mark Hyman, 3 Jan 2024, a caution: Mentions that nitrates in ultra-processed meats can drive depression. Source
Read more
Our articles on nitrates
- How to Lower Diastolic Blood Pressure for LongevityArticle · Sep 17, 2026
Questions people ask
Members OnlyAnswered from the figures on this page
What is nitrates good for?
By the human studies we graded, nitrates shows an improvement for circulation.
Nitrates for circulation: what do the studies show?
In the human studies of nitrates we graded for circulation: 41 studies, 14 showed an improvement, 11 found none, 7 pooled analyses. The dose that worked: 8.1 mmol a day.
How much nitrates per day?
The studies taken by mouth that showed an improvement used 8.1 to 11.5 mmol a day.
Can I take nitrates with my meds?
Some supplements can change how meds work or are absorbed. Members have every product checked against the meds in their Health Profile before it joins their protocol.
Educational, not medical advice. Figures come from the human studies on PubMed we have graded; a study counts for a form when it names the form it used. Updated as new studies arrive. How we grade →
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