Taking nitrate supplements helps protect blood vessels from damage caused by temporary lack of blood flow followed by restoration of blood flow.

Taking nitrate-rich supplements every day for a month can help people with high blood pressure have healthier blood vessels—making them more flexible and better at opening up to let blood flow smoothly.

When too much nitrate messes up your blood vessels, taking antioxidants like vitamin C or BH4 can fix it—this suggests that harmful molecules called free radicals are what’s really breaking down your blood vessel function.

Medicines called organic nitrates help relax blood vessels by releasing nitric oxide, but over time, they stop working as well, can make you feel dizzy or headachy, and might even harm the inside of your blood vessels.

Eating a little more nitrate-rich food each day—like beets or spinach—can help your blood vessels work better, making them more flexible, and this happens even if your blood pressure doesn’t drop.

Eating foods with nitrate and nitrite, like leafy greens and cured meats, might help lower blood pressure, protect your heart when blood flow is interrupted, improve blood vessel function, prevent blood clots, help your cells make energy better, and improve signs of metabolic syndrome—even when your body doesn’t have enough oxygen.