Taking medicines or supplements that improve blood flow may help manage conditions that cause poor circulation. However, some vitamins and supplements may also help increase circulation or promote healthy blood flow. In this article, we’ll be discussing how we can pick the right supplements for blood circulation.
Vitamins for blood flow
The body needs iron to make hemoglobin, the protein in the blood that carries oxygen. The body also needs iron to make myoglobin, a protein that carries oxygen from the lungs to the muscles. The body also uses iron to make connective tissue, including the connective tissue within the blood vessels that control blood pressure. Iron intake for adults should not exceed 45 mg per day. Taking too much iron can cause serious side effects, such as vomiting and fainting.
Omega-3 fatty acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids that promote the release of nitric oxide. Nitric oxide relaxes blood vessels and improves blood flow. It is recommended that people consume no more than 3 grams of EPA and DHA per day from dietary sources and supplements.
Inflammation of blood vessels can lead to the development of diseases such as atherosclerosis, which damages blood vessels or cause them to narrow. Vitamin B-3 may help reduce cholesterol levels and triglycerides. However, it does not directly reduce the risk of heart attack or stroke. It is important not to take too much vitamin B-3 as it can cause adverse effects. The upper limit for adults is 35 milligrams (mg) per day.
An antioxidant called flavonoids can help reduce the risk of cardiovascular events. A strong flavonoid called quercetin (found in onions) has the ability to improve blood vessel wall dysfunction associated with atherosclerosis, one of the leading causes of cardiac arrest.
L-arginine is a semi-essential amino acid found in some meats and nuts. It helps stimulate the release of nitric oxide, a compound that relaxes the smooth muscle in the walls of blood vessels. For blood flow benefits, taking L-arginine and B vitamins may be important.
Food for blood flow
Garlic contains powerful antioxidants and anti-inflammatory agents like allicin, which can help relax and widen blood vessels. People can often find garlic at their local grocery store. If you don’t like the taste, you can try garlic supplements.
Cinnamon contains cinnamaldehyde and cinnamic acid, two compounds that relax blood vessels by producing nitric oxide and reducing inflammation. Research shows that consuming cinnamon can help lower systolic and diastolic blood pressure.
Compounds called capsaicinoids present in some peppers can improve blood flow. Many people take capsaicin as a supplement, but it’s also found in many peppers, especially cayenne peppers and cayenne peppers. Capsaicin works by reducing damage and inflammation, increasing vascular health, reducing blood pressure, lowering cholesterol levels, and reducing inflammatory chemicals in blood vessels.
Red beetroot powder contains nitrates, which are compounds that the body converts into nitric oxide. Nitric oxide helps relax blood vessels, increasing the amount of blood they can carry.