Jul 21, 2026 · 1 min read · SuppsSimplified
Pump Ingredients That Actually Work
Citrulline, glycerol, nitrates and the rest — ranked by the strength of the evidence behind them.
"Pump" products are among the most over-marketed categories in supplements. Here is what the evidence supports.
L-Citrulline
The strongest option, with trials typically using 6,000-8,000 mg. Anything under 6 g is likely under-dosed.
Glycerol
Hyperhydrates muscle tissue. Look for stabilised forms around 2-4 g per serving.
Dietary nitrates
Beetroot extract works, but only when standardised for nitrate content — most labels do not disclose it.
What to skip
Agmatine and low-dose arginine have weak human evidence for pump outcomes at the doses commonly used.
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