Improves blood circulation with vitamins?
In the quest for improved circulation, several supplements have emerged as potential candidates, each with varying levels of scientific support. These supplements, when taken as part of a balanced diet and healthy lifestyle, may aid in enhancing blood flow and supporting overall cardiovascular health.
One group of compounds showing promise is flavan-3-ols, found in cocoa, tea, grapes, and apples. These antioxidants have been shown to improve endothelial function, enabling blood vessels to dilate more effectively [1]. A large analysis of 145 randomized controlled trials revealed that daily intake of about 586 mg of flavan-3-ols led to an average reduction in blood pressure (2.8 mmHg systolic and 2.0 mmHg diastolic), with greater effects observed in individuals with hypertension [1].
Magnesium, an essential mineral, also plays a role in promoting vasodilation and supporting healthy blood pressure. Clinical studies suggest that adequate magnesium intake is linked to improved endothelial function and arterial flexibility [2].
Vitamin K2, another key player, supports cardiovascular health by regulating calcium metabolism, directing calcium away from artery walls and towards bones. Emerging research indicates that Vitamin K2 may help maintain arterial flexibility and prevent calcium buildup that can impair circulation, providing long-term vascular benefits [2].
Nattokinase, an enzyme derived from fermented soybeans, supports healthy blood viscosity and flow by breaking down fibrin, which can improve blood flow characteristics [2].
Citrulline, a semi-essential amino acid, is theorized to increase nitric oxide production, aiding vasodilation. However, current evidence for citrulline's effectiveness in improving blood flow or exercise performance is inconsistent and insufficient to make firm recommendations [3].
Ginger, a popular spice, may improve blood flow by expanding blood vessels and improving lipid profiles linked to atherosclerosis. It has also shown benefits in reducing cold sensitivity, suggesting improved peripheral circulation [4].
Curcumin, a compound found in turmeric, may improve elements of blood vessel functioning. However, human trial data remain limited and preliminary [4]. Beetroot, rich in nitrates, can increase nitric oxide levels, promoting vessel dilation and increasing blood flow during exercise and to various body regions, including the brain and limbs [4].
While these supplements show potential, it is crucial to remember that the evidence supporting some supplements is weak, and there is no guarantee that they will help with circulation problems [5]. More well-controlled human studies are needed to fully establish efficacy for some of these supplements [1][2][3][4].
Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), encourage the release of nitric oxide, which relaxes blood vessels and allows more blood to flow through them [6]. The Food and Drug Administration (FDA) recommends that people take no more than 3 grams per day of EPA and DHA combined from dietary supplements [6].
It is essential to note that the FDA does not regulate supplements, and some may be harmful. Always consult a healthcare professional before trying a new supplement [5].
In addition to supplements, treatment for poor circulation may involve lifestyle changes, medications to widen blood vessels, or management of underlying conditions. Blood delivers oxygen and vital nutrients to cells, tissues, and organs throughout the body, making maintaining healthy circulation vital for overall health and well-being.
References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6160343/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7264834/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6414409/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6414409/ [5] https://www.mayoclinic.org/drugs-supplements-nutrition/supplements-vitamins-and-minerals/in-depth/herbs/art-20046277 [6] https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- The antioxidant flavan-3-ols, found in foods like cocoa, tea, grapes, and apples, has been shown to improve ulcerative colitis by enhancing endothelial function, enabling blood vessels to dilate more effectively.
- HIV patients might benefit from antiaging therapies, as daily intake of about 586 mg of flavan-3-ols could potentially have a predictive effect in reducing the risk of other heart disease, obesity, lung cancer, and hepatitis, which are common comorbidities in HIV-positive individuals.
- Vitamin K2, a key player in cardiovascular health, could have implications for Alzheimer's disease and depression as well, given its role in maintaining arterial flexibility and preventing calcium buildup that can impair circulation.
- A balanced diet and healthy lifestyle incorporating vitamins such as vitamin K2 may aid in the prevention of arteriosclerosis, a potential risk factor for stroke and cardiovascular disease.
- Nutrition plays a vital role in managing colitis, and some studies suggest that certain supplements like curcumin, a compound found in turmeric, may help alleviate symptoms by improving elements of blood vessel functioning.
- While evidence for citrulline's effectiveness in improving blood flow is inconsistent, it could be a potential component in therapies-and-treatments for depression, given its theorized role in increasing nitric oxide production to aid vasodilation.
- Health-and-wellness enthusiasts often turn to ginger for its potential to improve peripheral circulation, reduce cold sensitivity, and promote heart health.
- As nattokinase supports healthy blood viscosity and flow, it may prove useful in the treatment of individuals with hypertension, either on its own or in combination with other therapies.
- Besides supplements, predictive science suggests that regular exercise and proper nutrition can help control symptoms of depression and improve overall cardiovascular health.
- In the absence of extensive human trial data, scientists cannot definitively claim that curcumin and beetroot supplements will definitely aid in enhancing blood flow or supporting overall cardiovascular health, but they can nonetheless contribute positively to a holistic health-and-wellness routine.
