Secret to Better Blood Flow: Unveiling the Top 8 Vitamins
cold hands and feet
numbness or tingling
dry skin, especially on the feet
hair loss on the legs
brittle nails
slow wound healing
erectile dysfunctionSupplements are not a treatment for circulation problems. However, they may help with symptoms for some people or generally support cardiovascular health.Capsaicin is a compound that exists in chili peppers, such as cayenne. One of its uses in traditional medicine is improving circulation.
Few studies have examined if capsaicin is an effective treatment for circulation problems. However, scientists believe it may be a vasodilator, which means it dilates or opens up blood vessels due to its influence on TRPV1 receptors. According to animal studiesTrusted Source, these receptors influence vasodilation.
However, should be aware that capsaicin can cause side effects, even in small doses. These include:
stomach pain
burning sensations
nausea
bloating
High doses may carry serious risks, particularly for people with heart conditions.Some research suggests that this and Omega-3’s anti-inflammatory effects may improve the function of the cells inside blood vessels, encouraging proper dilation. This may reduce the risk of cardiovascular disease in people who are at risk, such as those who smoke or have a high body mass index (BMI).
The Food and Drug Administration (FDA) recommends that people take no more than 5 g per dayTrusted Source
of EPA and DHA combined from dietary supplements.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.
A small 2017 studyTrusted Source
of 12 participants ages 57–71 years looked at this effect. The results showed that those who drank 140 milliliters (ml) of nitrate-rich beetroot juice had significantly reduced blood pressure and blood vessel inflammation 3 hours later compared with those who drank a placebo.Vitamin B3, or niacin, is a vitamin that doctors sometimes prescribe for lowering cholesterol and triglycerides in the blood. One potential side effectTrusted Source
is flushed skin, which suggests it is a vasodilator.
There is not much evidence vitamin B3 directly helps with the ongoing management of circulation problems, but it does support cardiovascular health in general.
The upper limit of daily B3 for adults is 35 mg per dayTrusted Source. It can be toxic in high doses.L-arginine is a semi-essential amino acid present in some meats and nuts. A 2018 studyTrusted Source
suggests that l-arginine may help release nitric oxide in combination with folate, vitamin B6, and vitamin B12.
The study looked at 80 adults, ages 40–65 years, with mild to moderately high blood pressure. The participants took 2.4 g of l-arginine, 3 milligrams (mg) of vitamin B6, 0.4 mg of folic acid, and 2 micrograms of vitamin B12.
After 3 months, those taking the supplements experienced significant improvements in blood vessel health and a reduction in blood pressure compared with those who took a placebo. However, taking l-arginine alone did not produce any change.Garlic containsTrusted Source
powerful antioxidants and anti-inflammatory agents, such as allicin, which may help relax and widen blood vessels.
In a 2017 randomized, placebo-controlled trialTrusted Source
, adults with coronary artery disease consumed either garlic powder or a placebo twice daily for 3 months.
The garlic powder improved blood flow in the upper arm compared with a placebo. However, the results were not statistically significant. More research is necessary to determine if garlic is beneficial to blood flow.
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