I wasn’t sure whether to be embarrassed or proud walking into the coffee shop, but there was nothing I could do about it. I figured out how to increase blood flow and vascularity.
My basketball shorts couldn’t contain things. I should have worn jeans. Old Colombian ladies stared at me, but not my eyes. My bulge game was too tough. My forearms were as veiny as possible. My vascularity was through the roof. Blood was flowing like crazy.
I’d finally gotten healthy enough to do some semblance of training. After a full year of injuries, I was back deadlifting, rowing, and hitting abs. I’d also been hiking a lot.
Plus, I did some research on how to increase blood flow and vascularity. I wanted to look veiny as hell. I had been testing some supplements to increase vascularity.
The supplements I’ve listed below offer some value. I’m still unsure which is the most important factor in the equation. When it comes to increasing vascularity, they all seem to have some benefit.
So here’s how to increase vascularity and blood flow with a few supplements:
One of my favorite supplements.
Beet Elite: Many drink beetroot juice to improve athletic performance, reduce blood pressure, and decrease fatigue. There’s a good reason for this – the drink is effective (source). While making a beet juice is difficult while traveling, Beet Elite is made from all natural beetroot powder and offers similar benefits. I take this supplement before every workout. It’s ideal for blood flow.
L-Arginine: L-arginine is an amino acid that converts into nitric oxide in the body. Nitric oxide is essential for ideal blood flow. The supplement also reduces blood pressure and can aid in healing (source). If I had to choose one supplement to improve blood flow and vascularity, it would be this one. L-arginine is amazing, and every man should be taking it – no matter his age. Plus, it’s dirt cheap.
Resveratrol: The science says that a single dosing of Resveratrol can bolster various blood flow variables (source). The supplement also aids in nitric oxide synthesis, which is ideal for vascularity. While Resveratrol is a little more expensive than L-Arginine, I’ve been especially impressed with how I feel on days I take this supplement. Highly recommended overall.
Probiotics: Gut health is completely underrated. Without a healthy gut, your body cannot absorb most supplements and many nutrients from foods go to waste. You need to keep the gut clean. That’s what probiotics are for. Probiotics also improve circulation and lower blood pressure (source) – both ideal benefits for blood flow and vascularity.
Vitamin D: Last, but not least – Vitamin D is also an important part of the how to increase blood flow equation. Vitamin D supplementation offers men a number of benefits, including potentially raising testosterone levels. The supplement also has been shown to relax blood vessels, which leads to improved blood flow (source). Vitamin D is so cheap that it’s almost a no-brainer to take this supplement unless you spend a good amount of time in the sun each week.
How to Increase Vascularity With Lifestyle Changes
Now, you can increase vascularity and blood flow in various ways. Supplements aren’t the only way to do it. They just help. So here are a few lifestyle changes sure to increase vascularity, too:
Reduce Body Fat: To increase your vascular look and make it easy for your heart to pump blood through your veins, you’ll need to keep your body fat low. Veins won’t show up that well until you’re exceptionally lean. That doesn’t mean you can’t keep your blood flowing like crazy before you’re sub-10% body fat. But to get the crazy vascular look (which I don’t have right now), you’ll need to get crazy lean, too.
Muscle Mass: The more muscle mass you have, the more your muscles will require oxygen and nutrients. Your body will pump more blood to your muscles to supply the nutrients required. This is a natural way to increase blood flow. As such, you’ll want to train with heavy weights 3-5 times per week when improving circulation is your goal.
Heat is Neat: The hotter your body is, the easier blood can move around. In the heat, blood is pushing to the surface of the skin to prevent the body from overheating. This increasing vascularity significantly. You’ll probably notice you’re more vascular during the summer months. This is why. If you want to improve blood flow and circulation, try living in a hot, hot place.
Foam Roll: Surprisingly, foam rolling is one quick and easy way to increase vascularity. The activity increases nitric oxide in the bloodstream leading to improved blood flow and vascularity in 10-15 minutes of rolling out.
Don’t Skip Cardio: Some claim cardio is bad for blood flow. How? Cardio is used to improve heart health. Your heart’s ability to pump blood throughout the body is improved when your cardio improves. Sure, running 5-10 miles every day is damaging. But running 10 minutes 1-2 times a week for cardio? That’s one easy way to improve how blood moves about your body.
How I Supplement For Vascularity
The five supplements I recommend for blood flow should be cycled and taken in differing doses. I still haven’t found the ideal schedule as of yet. Currently, I take the pills as follows:
Morning: 1 Vitamins D after consuming a teaspoon of coconut oil and 12 ounces of water.
Mid-Morning: Probiotic on an empty stomach with water.
Pre-Gym: Beet Elite and L-Arginine.
I take zero supplements on Sunday. This helps to avoid any tolerance issues. I only lift four days a week, so L-Arginine and Beet Elite are only taken four days each week. Again, this is great for avoiding any tolerance issues.
How to Increase Blood Flow and Vascularity: The Definitive Guide
If you’re curious how to increase blood flow and vascularity, the guide above will help you. The combination of the supplements and lifestyle changes will have your blood moving throughout your body better than ever before.
After implementing these changes and supplements, I feel better than I have in over a year. You will, too.
Travel junkie turned blogger. Location independent. From the Midwest, but often based in Latin America. Big on beaches, rumba, and rum. Addicted to the gym. Committed to showing a different style of travel - one that involves actually interacting with locals and exploring different cultures.