Several supplements can support increased blood flow during workouts by enhancing nitric oxide (NO) levels, which promotes vasodilation and improves oxygen and nutrient delivery to muscles:

1. L-Citrulline: This amino acid converts to L-arginine in the body, subsequently increasing NO production¹². Studies have shown that an intake of around 6 g/day can enhance blood flow and improve exercise performance.

2. Citrulline Malate: A combination of L-citrulline and malic acid, this supplement is reported to improve blood flow, reduce fatigue, and boost endurance¹. Most effective doses appear to be around 8 g taken before exercise.

3. L-Arginine: Directly involved in the synthesis of NO, L-arginine supplementation can improve aerobic and anaerobic performance²³. Effective doses range from 1.5–2 g/day for enhancing aerobic performance, to 10–12 g/day for boosting anaerobic performance over extended periods.

4. Beetroot Juice: Rich in nitrates, beetroot juice enhances NO levels, improving blood flow, gas exchange, and overall exercise performance⁴. Regular consumption before workouts can increase endurance and reduce fatigue.

5. Nitrosigine: A patented arginine silicate compound, it has been shown to enhance blood flow and muscle pumps during workouts⁵. It is often included in pre-workout supplements to support vasodilation.

Each of these options has shown promise in various studies, but individual responses can vary. You might need to experiment with different supplements and dosages to determine which works best for you.

Footnotes

1. Lewis A. Gough, "A critical review of citrulline malate supplementation and exercise performance," PubMed Central, 2021. ↩ ↩²

2. Aitor Viribay, "Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism," PubMed Central, 2020. ↩ ↩²

3. Adam M. Gonzalez, "Supplementation with Nitric Oxide Precursors for Strength Performance," PubMed Central, 2023. ↩

4. Raúl Domínguez, "Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review," PubMed Central, 2017. ↩

5. Jeffrey M. Rogers, "Acute effects of Nitrosigine® and citrulline malate on vasodilation in young adults," PubMed Central, 2024. ↩

For improving sleep quality, several supplements have shown potential benefits based on various studies and systematic reviews:

1. Melatonin: Melatonin, a hormone naturally produced by the pineal gland in your brain, helps regulate sleep-wake cycles¹. Supplementation can be particularly beneficial for those with insomnia or jet lag by reducing the time it takes to fall asleep and improving sleep duration and quality¹².

2. Magnesium: Magnesium may help to quiet the nervous system, making it easier to fall and stay asleep. It's also been linked to improved sleep quality, especially for those with lower magnesium levels³.

3. Valerian Root: Valerian root is a popular herbal remedy that may help improve sleep quality. It is often used as a natural remedy for anxiety and insomnia⁴.

4. L-Theanine: An amino acid found in tea leaves, L-theanine can promote relaxation and facilitate sleep by enhancing neurotransmitter function⁵⁶.

5. Gamma-aminobutyric Acid (GABA): GABA is a neurotransmitter that inhibits nerve transmission in the brain, calming nervous activity. Supplements containing GABA may help promote relaxation and improve sleep quality⁷.

These supplements have demonstrated varying degrees of efficacy and safety:

• Melatonin: Effective for insomnia and circadian rhythm disorders but may cause side effects like headache, dizziness, and daytime drowsiness¹².
• Magnesium: Shows improvement in sleep quality and reduction in insomnia symptoms³.
• Valerian Root: Some studies suggest improvement in sleep quality, but more research is needed⁴.
• L-Theanine: Can promote relaxation and reduce stress without causing drowsiness⁵⁶.
• GABA: Helps in relaxing the brain and promoting sleep; however, more research is needed to fully understand its efficacy⁷.

If you are considering taking any of these supplements, it is always best to consult with a healthcare professional, especially if you are taking other medications or have underlying health conditions.

Footnotes

1. Mayo Clinic Staff. "Mayo Clinic Q and A: Can a supplement help you sleep?" Mayo Clinic, 2023. ↩ ↩² ↩³

2. Christine Salahub. "Melatonin for Insomnia in Medical Inpatients: A Narrative Review," PubMed Central, 2022. ↩ ↩²

3. Gorica Djokic. "The Effects of Magnesium – Melatonin - Vit B Complex Supplementation in Treatment of Insomnia," PubMed Central, 2019. ↩ ↩²

4. Stephen Bent. "Valerian for Sleep: A Systematic Review and Meta-Analysis," PubMed Central, 2024. ↩ ↩²

5. Ji Won Yeom. "Herbal and Natural Supplements for Improving Sleep: A Literature Review," PubMed Central, 2024. ↩ ↩²

6. Fuminori Imafuku. "Analysis of the Effects of Known Sleep-Support Supplements in Relation to Life Habits, Sleep Conditions, and Sleep Problems," PubMed Central, 2023. ↩ ↩²

7. Ji Won Yeom. "Herbal and Natural Supplements for Improving Sleep: A Literature Review," PubMed Central, 2024. ↩ ↩²