Nitrate Supplements: 5 Best Picks for Pumps & Performance

Nitrate supplements have become popular among athletes, gym-goers, and people who want to improve endurance and blood flow. These supplements contain natural compounds found in foods like beets, spinach, and lettuce.

Inside the body, nitrates are converted to nitric oxide—a molecule that helps widen blood vessels and can increase oxygen delivery to muscles. This conversion impacts several physiological processes including improved blood flow, lower blood pressure, and enhanced exercise performance.

In this article, you’ll learn what nitrate supplements are, their benefits, and some of the best options to help improve your workout performance.

[Related] Creatine Nitrate vs Monohydrate: What's The Difference?

Quick Summary

• What Are Nitrate Supplements: Nitrate supplements come from natural sources like beets and leafy vegetables. They help the body produce nitric oxide, which can improve blood flow and oxygen delivery.
• How Do They Work? Nitrates increase nitric oxide levels, helping blood vessels relax and widen, which improves blood circulation, reduces oxygen consumption, and enhances muscle contractile efficiency during physical activity.​
• Benefits for Exercise Performance: Nitrate supplementation can lower blood pressure, boost stamina, improve oxygen use, and enhance explosive and endurance efforts, especially in high-intensity efforts lasting roughly 2–10 minutes.
• Best Natural Sources: Foods like beetroot juice, spinach, arugula, and celery are excellent natural nitrate sources for daily nutrition.
• Ready to Make Every Rep Count? Buy Gorilla Mode Nitric by Gorilla Mind and experience the difference it makes in your pumps, performance, and recovery from your first scoop.

What Are Nitrate Supplements?

Nitrate supplements are products made to increase the amount of nitrates in your body. Nitrates are natural compounds found in vegetables like beets, spinach, lettuce, and celery. When you take them as a supplement, they help your body increase endogenous NO production. This is your body's natural ability to produce nitric oxide (a molecule that widens blood vessels and improves blood flow).

Athletes and fitness enthusiasts often use nitrate supplements to improve endurance, energy, and recovery. They’re also linked to cardiovascular benefits, including modest blood pressure reductions.

Nitrates aren’t stimulants; instead, they aim to help your body use oxygen more efficiently during physical activity. This makes them a natural choice for people looking to boost performance without caffeine or harsh pre-workout ingredients.

How Do Nitrate Supplements Work?

• Nitrate Ingestion & Absorption: You consume a nitrate supplement. The nitrates (NO3−​) are quickly absorbed into your bloodstream.
  
  
• Conversion in the Mouth: A significant portion of the nitrates is taken up by your salivary glands and excreted in your saliva. Friendly bacteria on your tongue convert these nitrates into nitrites (NO2−​). This is a crucial step—it’s why it’s advisable to avoid antibacterial mouthwash for ~2 hours before and after taking nitrate supplements.
  
  
• Activation in the Stomach: The nitrites are then swallowed and exposed to the acidic environment of your stomach. This low-oxygen, high-acidity environment is the perfect trigger for the nitrites to be converted into the final, active product: nitric oxide (NO).
  
  
• The Result (Vasodilation): Once formed, nitric oxide acts as a potent vasodilator by mediating smooth muscle relaxation. It signals the smooth muscles lining your blood vessels to relax and widen. This leads to increased blood flow, which is the key to all the performance and health benefits you experience. Your muscles receive more oxygen and nutrients, and metabolic waste products are cleared more efficiently, ultimately allowing you to work harder for longer. The improved oxygen uptake is a key factor in boosting aerobic fitness and overall physiological function. This increased blood flow can help improve exercise efficiency, allowing active muscles to do more work with less energy. This is particularly beneficial during your training, where it can delay fatigue and enhance exercise tolerance.

Benefits of Nitrate Supplements

Nitrate supplements offer several proven benefits validated through exercise testing for athletes, gym-goers, and anyone who wants to improve physical performance. Their main advantage comes from increasing nitric oxide production, which supports better oxygen flow and influences muscle function.

Here are some potential health benefits:

1. Supercharged Endurance and Stamina

This is the most celebrated benefit of nitrates. By increasing blood flow, nitric oxide delivery allows your muscles to work more efficiently. It essentially provides a significant decrease in the "oxygen cost" of exercise and lowers perceived exertion during workouts. You'll feel less fatigued during moderate intensity exercise as well as more extended efforts. This means runners can sustain aerobic exercise longer, cyclists can power through tough climbs, and weightlifters might get those crucial extra reps near the end of a session.

2. Bigger, Better Muscular "Pumps"

If you're focused on resistance training, nitrates are excellent for enhancing the muscular "pump"—that full, tight feeling you get after a set. The increased blood volume directed to the working muscles leads to a more pronounced pump. This not only feels good but also helps deliver more nutrients and essential compounds to the muscle tissue, supporting better muscle fullness and recovery.

3. Support for Healthy Blood Pressure

The same mechanism that benefits athletes also benefits your heart and circulatory system. Because nitric oxide relaxes and widens blood vessels, it naturally helps to ease both systolic blood pressure and diastolic blood pressure, reducing overall pressure against your artery walls. It offers a natural approach for those managing high blood pressure. Consistent nitrate intake has been associated with modest blood pressure lowering effects and with maintaining healthy blood pressure levels already within the normal range.

4. Faster Recovery Time

Exercise creates waste products and stress on your muscle fibers. By enhancing circulation, nitrates help your body quickly shuttle oxygen and nutrients into the muscles while simultaneously clearing metabolic by-products (such as lactate and hydrogen ions) out of the muscles. Improved clearance of waste products means less lingering soreness and a potentially faster return to your next hard training session.

5. Improved Brain Function

Your brain needs a tremendous amount of oxygen and blood flow to work well. By supporting healthy circulation, nitrate supplements can help support cognitive performance and reaction time, which is useful both in and out of the gym.

6. Enhanced Exercise Performance

Regular use of nitrate supplements can help increase power output and reduce fatigue during high-intensity workouts. They support both aerobic performance by improving maximal oxygen uptake and anaerobic (strength) performance.

7. Enhanced Muscle Contractile Function

Research shows dietary nitrate increases tetanic force production in skeletal muscle, meaning your muscles can generate more force during sustained contractions.

8. Performance in Hypoxic Conditions

Nitrate supplementation may help maintain performance during low oxygen availability, such as at high altitude or during intense anaerobic efforts.

Natural Sources of Nitrate

• Green Leafy Vegetables: Vegetables like arugula, kale, Swiss chard, lettuce, bok choy, cabbage, and mustard greens are rich in nitrates. Eating them raw or lightly cooked helps preserve their nitrate content.
• Spinach: Spinach is packed with nitrates and other nutrients like iron and magnesium. Eating raw or lightly cooked spinach helps increase nitric oxide levels and supports nitric oxide availability, skeletal muscle function, energy production, and overall exercise performance.
• Beets and Beetroot Juice: Beets are one of the highest natural nitrate sources. Drinking beet juice or eating roasted beets can significantly boost nitric oxide levels and improve blood flow.
• Celery: Celery contains a high amount of nitrates and is a simple, hydrating snack. It can also be added to soups, salads, and stews for an extra nitrate boost.
• Other Vegetables: Carrots, broccoli, and radishes also contain nitrates, though in lower amounts compared to leafy greens and beets.
• Other NO-supportive foods (non-nitrate pathway): Garlic and pomegranate polyphenols can also support NO via endothelial pathways, which can contribute to better circulation and may help reduce blood pressure.

Why Choose Supplements Over Food?

While eating a salad every day is great for human health, athletes often rely on supplements for three key reasons:

1. Dose Consistency: The nitrate content in vegetables varies wildly depending on the soil, fertilizer, and time of harvest. Supplements are standardized to provide the exact performance-boosting dose you need.
2. Concentration: To get a commonly used 300–500 mg nitrate dose associated with performance benefits in studies, you might need to consume a large plate of spinach or a few beetroots. A concentrated supplement provides this dose in a small capsule or a shot of juice.
3. Convenience: Taking a small pre-workout drink is much simpler and faster than preparing, cooking, and digesting a large, high-nitrate meal 60–90 minutes before a training session or race.

5 Best Nitrate Supplements

1. Gorilla Mode Nitric Stimulant-Free Pre-Workout

Gorilla Mode Nitric is a stimulant-free pre-workout designed to deliver strong muscle pumps, enhanced endurance, and improved vascularity. It uses multiple pathways to boost nitric oxide, including both nitrate-based and arginine/eNOS-based mechanisms.

The formula also includes hydration agents, electrolytes, and volumizing components to support cell fullness and endurance training. Because it has no stimulants, it is suitable for late workouts or for people sensitive to caffeine. Every serving is heavily dosed in active ingredients to maximize performance without relying on stimulants.

Key Ingredients:

• L-Citrulline: An amino acid precursor to Arginine, which is highly effective at boosting nitric oxide production for enhanced blood flow and massive pumps.
• Creatine Monohydrate: A well-researched compound that increases the body's ATP (energy) stores, improving muscular power, strength, and endurance.
• Betaine Anhydrous: An amino acid-like compound that helps increase cellular hydration and supports exercise performance, power output, and muscle recovery.
• HydroPrime® Glycerol Powder (65% Glycerol): A patented ingredient that draws water into muscle cells, promoting "hyper-hydration" for muscle fullness and improved thermoregulation.
• Malic Acid: A Krebs cycle intermediary; included for energy metabolism support rather than acid buffering.
• Sodium Nitrate (as NO3-T®): A nitrate that converts to nitric oxide via the nitrate-nitrite-NO pathway, offering an alternative route to increased blood flow.
• Agmatine Sulfate: A derivative of L-Arginine that may enhance nitric oxide production and inhibit enzymes that can constrict blood vessels.
• Nitrosigine® (Inositol-Stabilized Arginine Silicate): A patented complex shown to boost nitric oxide levels and improve cognitive function and focus.
• VasoDrive-AP® (from Hydrolyzed Milk Casein): A patented blend of milk peptides that works by inhibiting an enzyme (ACE) to promote further vasodilation and better blood flow.

Key Benefits:

• Intense muscle pumps and vascularity without stimulants.
• Enhanced nitric oxide production for improved blood flow.
• Boosts strength and muscular endurance.
• Supports nutrient delivery and muscle hydration.
• Helps reduce perceived fatigue during high-rep workouts.
• Suitable for caffeine-sensitive individuals and late workouts.
• Promotes faster muscle recovery and reduced soreness.

Customer Reviews

 good one

“Hard to find a good non stim pre workout - this one delivers. Good pumps and help me to be less sore.”

-T.L.

2. Huge Supplements Magnify Pump Pills

Magnify by Huge is a capsule-based pump pill focused on improving nitric oxide production, vascularity, and muscle pumps. It uses several well‐researched ingredients like NO3-T (sodium nitrate), agmatine sulfate, and patented blends to enhance vasodilation. The formula is stimulant-free, so it can be taken anytime without caffeine-related effects.

Because it’s in pill form, it may be more convenient for people who dislike mixing powders or want something portable. It includes electrolytes and absorption enhancers to help with effective uptake. It is aimed at lifters wanting explosive pumps and visible veins.

Key Ingredients:

• NO3-T® Sodium Nitrate: A high-quality nitrate compound that converts to nitric oxide in the body, promoting vasodilation.
• Agmatine Sulfate: A metabolite of L-Arginine that helps enhance nitric oxide synthesis and may block the enzyme that breaks down NO.
• Cellular Hydration Blend: Uses key electrolytes to pull water into muscle cells, improving fluid balance, muscle fullness, and exercise tolerance.
• VasoDrive-AP®: A blend of milk peptides that promotes vasodilation by inhibiting the Angiotensin-Converting Enzyme (ACE).
• BioPerine® (Black Pepper Fruit Extract): A patented extract that significantly enhances the bioavailability and absorption of all other ingredients in the formula.

Key Benefits:

• Intensifies muscle pumps and promotes a "full" feeling during workouts.
• Boosts nitric oxide production through various established pathways.
• Significantly increases vascularity (visible veins) during training.
• Enhances the delivery of blood, oxygen, and nutrients to muscles.
• Comes in convenient capsule form for easy stacking with other powdered supplements.
• Supports overall exercise performance and training intensity.
• A stimulant-free formula, perfect for any time of day or for those sensitive to caffeine.

3. Huge Supplements Pump Serum

Pump Serum (Stim Free) is a powder-based pre-workout without stimulants, made to deliver pumps, focus, volumization, and endurance. It has a large serving of active ingredients, many of which focus on nitric oxide, hydration (via glycerol), and endurance (beta-alanine).

Because it’s stimulant-free, it works well for late workouts or for people sensitive to stimulants. It also includes agents for mental focus even without stimulants. The formula is high in “pump” ingredients and volumizers, designed to help you feel fullness, muscle “tightness,” and enhanced vascularity.

Key Ingredients:

• L-Citrulline: An amino acid precursor to Arginine, which is dosed high to maximize nitric oxide production for enhanced blood flow and powerful muscle pumps.
• Beta Alanine: An amino acid that acts as a buffer against lactic acid build-up, significantly increasing muscular endurance and reducing fatigue.
• HydroPrime® Glycerol Powder (65%): A patented form of glycerol that pulls water into muscle cells, promoting hyper-hydration for intense muscle fullness and volume.
• L-Tyrosine: An amino acid that serves as a nootropic, boosting the production of key neurotransmitters to enhance focus and mental clarity during the workout.
• Betaine Anhydrous: A compound that supports cellular hydration and plays a role in increasing power output, strength, and overall exercise performance.
• Betaine Nitrate (as NO3-T®): A combination of betaine and nitrate that supports both performance and nitric oxide production via the nitrate-nitrite pathway for enhanced vasodilation.
• Taurine: An amino acid that helps draw water into muscle cells, supporting cell volume, neurological function, and muscular endurance.
• Agmatine Sulfate: A derivative of L-Arginine that may enhance nitric oxide production and inhibit enzymes that can decrease blood vessel size.
• VasoDrive-AP® (isolated from hydrolyzed milk): A patented blend of milk peptides that inhibits the Angiotensin-Converting Enzyme (ACE) to further amplify vasodilation and blood flow.
• BioPerine® (Black Pepper Fruit Extract): A patented extract that improves the bioavailability of the other ingredients, ensuring maximum absorption and effectiveness.

Key Benefits:

• Extremely strong pump and vascularity due to high doses of nitric oxide precursors and volumizing agents.
• Delayed muscle fatigue thanks to beta-alanine and good hydration support.
• Better muscle fullness and appearance from glycerol and betaine acting together.
• Improved endurance in longer or high-rep workouts.
• Mental clarity and focus even without stimulants (via tyrosine, etc.).
• Hydration support to reduce cramping or losses with sweat.

4. N'Gorge Xtreme by Hi-Tech Pharmaceuticals

N’Gorge Xtreme is a non-stimulant pump/vascularity formula made in tablet form. It's designed to deliver intense muscle fullness (“pump”), enhanced blood flow, and visible vascularity without relying on caffeine or stimulants.

Because it’s non-stim, it can be stacked with stimulant pre-workouts or used in later workout sessions. It combines nitrates, the extraction of botanicals, glycerol, and vasodilators to maximize nitric oxide pathways and hydration. Users often take it about 30–45 minutes before training to amplify the “pump” feeling.

Key Ingredients:

• GlycerSize (65% Glycerol Powder): Enhances muscle hydration, improving fullness, endurance, and delaying fatigue during training.
• Beetroot Extract: A natural source of dietary nitrates, which the body converts into Nitric Oxide (NO), significantly boosting blood flow, muscle pumps, and endurance.
• Sodium Nitrate: Acts as a nitric oxide precursor to support vasodilation for improved muscle oxygenation and nutrient supply.
• Pine Bark Extract: Boosts circulation and blood flow, contributing to stronger and longer-lasting muscle pumps.
• European Grape Seed Extract: Supports vascular health by improving blood circulation and antioxidant protection.
• Acacia Catechu Extract (Epicatechin): Modulates myostatin, promoting muscle growth, strength, and enhanced exercise capacity.

Key Benefits:

• Produces intense and sustained muscle pumps.
• Enhances blood flow and nutrient delivery to muscles.
• Supports muscle hydration and endurance.
• Promotes muscle growth by modulating myostatin.
• Stimulant-free for clean, jitter-free energy.
• Improves circulation and vascularity for better workout performance.
• Helps delay fatigue and supports quicker recovery.

5. Creatine Nitrate by Hi-Tech Pharmaceuticals

Creatine Nitrate is a blend that binds a creatine molecule with a nitrate group, aiming to combine the traditional strength and performance benefits of creatine with the nitric oxide boosting beneficial effects from nitrates. This hybrid is reportedly more soluble in water than standard creatine monohydrate, which may improve absorption and reduce bloating.

It is marketed to help with strength, vascularity, and recovery, with reduced gastrointestinal side effects compared to standard creatine. Because it provides both creatine and nitrate benefits in one, it appeals to people who want performance + pump effects in fewer supplements.

Key Ingredients:

Creatine Nitrate (1000mg per serving): A hybrid molecule where creatine is bonded to a nitrate group. It splits in the body to deliver two key benefits:

• Creatine: A molecule stored in muscle cells that helps regenerate ATP (adenosine triphosphate), the primary energy source for short-burst, high-intensity exercise (strength, power).
• Nitrate: A compound that converts to Nitric Oxide (NO) in the body, acting as a powerful vasodilator to widen blood vessels, increasing blood flow, muscle pumps, and oxygen delivery.

Key Benefits:

• Enhances strength and power for explosive movements.
• Increases muscle volume and pumps through better blood flow regulation.
• Supports faster recovery between sets and workouts.
• Combines creatine and nitrate effects for dual benefits.
• Improves nutrient and oxygen delivery to muscle tissues.
• Offers higher solubility than creatine monohydrate.
• Suitable for athletes focused on both endurance and strength gains.

Customer Reviews

wow

“The best supplement that pumps your muscles moderately and is easy to price”

-Michihiro M.

How to Choose the Best Nitrate Supplements

1. Assess the Primary Source of Nitrate

The best nitrate supplements use sources that reliably convert to nitric oxide (NO) in the body. Look for:

• L-Citrulline or L-Arginine + Nitrate (e.g., L-Arginine Nitrate): This provides two pathways to NO production: the standard L-Arginine pathway and the Nitrate pathway.
• Betaine Nitrate (NO3-T®): A superior, patented form that combines the cell-hydrating properties of betaine with the NO-boosting effects of nitrate.
• Natural Sources (Beetroot or Pomegranate Extract): Beetroot is rich in naturally occurring nitrates. Pomegranate is not a nitrate source but can support NO via polyphenols.
• Sodium or Potassium Nitrate: These are highly effective for NO conversion but should be used carefully, as high doses can impact electrolyte balance.

2. Examine the Effective Dosage

The dose of the active ingredient is critical for realizing performance benefits. Look for supplements that disclose the specific dosage, not just proprietary blends.

• For L-Citrulline: The performance-enhancing dose is typically 6g to 8g.
• For Beetroot/Nitrate: Aim for a dose that delivers at least 300mg–500mg of actual nitrate (you may need to look at the standardization of the extract to determine this).
• For Creatine Nitrate (NO3​-T®): Doses around 1g to 3g are often used to combine creatine and NO benefits.

3. Non-Stimulant vs. Stimulant Formulas

If you train late in the evening or prefer to avoid caffeine, go for stimulant-free nitrate supplements. These focus purely on pumps, endurance, and blood flow. On the other hand, if you want more energy and focus, stimulant-based pre-workouts can be a better fit.

Quality and Brand Reputation

Stick to trusted brands with a strong background in sports nutrition. Check for third-party testing, GMP certification, or customer feedback to ensure product quality and purity.

Personal Tolerance and Digestion

Start with a smaller serving to see how your body reacts. Some nitrate-rich formulas, especially those with high beetroot content, may cause mild stomach discomfort in sensitive users.

Nitrate Supplements vs. Beetroot Juice

When seeking to maximize nitric oxide (NO) production, athletes face a choice between the convenience of concentrated nitrate supplements (like powders or capsules) and the natural, whole-food benefits of beetroot juice (BRJ).

While a high nitrate diet from vegetables is excellent for health, dietary nitrate supplements provide a reliable, concentrated dose. Both are proven to be effective with some significant differences, but they have distinct advantages and drawbacks.

The Case for Concentrated Supplements

The primary advantage of a dedicated nitrate supplement (like L-Arginine Nitrate or Betaine Nitrate) is dosing precision.

• Guaranteed Efficacy: You know exactly how many milligrams of nitrate you are consuming, allowing for strategic, timed intake before a race or heavy training session.
• Convenience: They are quick, easy to consume, and highly portable, making them ideal for pre-workout use.
• Lower Calories/Sugar: Supplements bypass the natural sugar content of beetroot juice, a benefit for those monitoring their calorie or carbohydrate intake.

The Case for Beetroot Juice

Beetroot juice and its concentrated forms are nature's pre-workout. They offer benefits that go beyond the simple nitrate molecule:

• Antioxidant Power: BRJ is packed with potent antioxidants, particularly Betalains, which give beets their deep red color. These compounds may offer anti-inflammatory benefits and help protect cells from oxidative stress caused by intense exercise.
• Whole-Food Matrix: Some clinical trials suggest that the full spectrum of natural compounds in BRJ may work synergistically to enhance the nitrate-to-nitrite conversion process, potentially leading to a greater reduction in the oxygen cost of submaximal exercise compared to isolated nitrate salts at the same dose.

The Final Verdict

Both forms are highly effective at raising plasma nitrite levels to boost NO. The "best" choice depends entirely on the athlete's priority:

1. For Performance and Consistency: If you are an athlete who needs to hit an exact, clinically effective nitrate dose 2-3 hours before a competition, a standardized nitrate supplement or concentrated beetroot shot provides the necessary precision and consistency.
2. For General Health and Routine: If you are incorporating nitrates for daily cardiovascular health benefits or regular training, high-quality beetroot juice or powder offers a more holistic nutritional profile with the added benefits of whole-food antioxidants.

Final Thoughts

Nitrate supplements have become popular for their ability to enhance blood flow, muscle pumps, and exercise endurance. Their ingredients work together to support nitric oxide production, improving vascular function and nutrient delivery to muscles.

Studies using random effects model analysis have consistently demonstrated the performance benefits of inorganic nitrate supplementation across diverse populations. While some areas require further research and sensitivity analysis, athletes must prioritize consistency and timing.

These supplements vary in formulation but share the common goal of boosting workout performance and recovery. Nitrate supplementation also shows potential benefits for cardiovascular health by helping to lower blood pressure. While some areas require further research, athletes must prioritize consistency and timing to realize the full ergogenic potential of this performance aid.

References

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• Wang, L., Zhao, R., Yan, Y., Zhang, H., Yan, R., Zhu, Y., Han, Z., Qu, Y., Wang, R., Li, Y., & Chao, R. (2025). Effects of dietary nitrate supplementation on isometric performance and physiological responses in college bodybuilders: a randomized, double-blind, crossover study. Frontiers in nutrition, 12, 1576712.
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