Endothelial Function
Healthy blood vessel lining for proper vascular function.
TL;DR
Endothelial health is measurable as flow-mediated dilation and predicts cardiovascular events. Dietary nitrate, citrulline and omega-3 improve it in trials, but blood pressure control and smoking cessation dwarf any supplement.
Why It Matters
Endothelial dysfunction is the earliest detectable stage of atherosclerosis, appearing years before plaque. Impaired flow-mediated dilation independently predicts future cardiovascular events.
How to Measure
Biomarkers
Optimization Protocol
Control blood pressure, stop smoking, and train aerobically five days a week. Add dietary nitrate as beetroot juice or citrulline 6 g daily, and omega-3 at 2 g EPA/DHA. Re-assess flow-mediated dilation or blood pressure at 12 weeks.
Supporting Supplements
Omega-3 Fatty Acids
Solid supporting evidence, especially at higher EPA doses and low baseline omega-3 index.
L-Citrulline
One of the better-evidenced supplements for vascular function, with a clear dose-response.
Vitamin C
Context-dependent. Correct a deficiency, but do not expect vascular benefit if your status is already good.
Supporting Research
Frequently Asked Questions
Typical Timeframe
Acute nitrate effects within 3 hours; 8-12 weeks for sustained change
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.