Poor circulation is a common symptom of various health conditions.
If your circulation is poor, parts of your body may not get the oxygenated blood they need. In some cases, poor circulation can lead to serious complications.
The good news is that there are things you can do to improve poor circulation. In addition to a well-balanced diet and overall healthy lifestyle, dietary supplements may help with poor blood flow.
Read on to learn more about the causes of poor circulation and the best supplements to improve it.
What is poor circulation?
Your circulatory system is responsible for carrying blood to and from your heart, which then sends oxygen and nutrient-rich blood out to the rest of your body.
Veins and arteries make up the circulatory system and have two distinct jobs. While veins carry blood to your heart, arteries carry blood away from your heart.1
After picking up oxygen in your lungs, your heart sends oxygenated blood to your organs and tissues so they can continue to function properly.
When poor circulation happens, oxygenated blood does not reach certain organs and tissues adequately. This can cause unpleasant side effects and serious issues, especially if left untreated.
If you have poor circulation, you may experience any of the following symptoms:
- Muscle pain, cramping, or weakness
- Numbness
- Tingling or burning sensations
- Cold fingers or toes
- Pale or discolored skin2
If you notice any of these symptoms, it’s time to talk with a healthcare provider.
What causes poor circulation?
Several factors can cause poor circulation, including lifestyle and disease.
Poor circulation may be caused by issues in either your arteries, veins, or even your lymphatic system. Health conditions that affect arteries or veins may lead to poor circulation. These conditions include:
Certain lifestyle factors may also increase your risk of poor circulation.
In some cases, obesity can lead to poor circulation. Smoking has also been linked to circulation problems.9 10
Can supplements help with circulation?
Fortunately, there are treatments available for poor circulation. Aside from compression therapy, medications, procedures, and lifestyle changes, dietary supplements may also be able to help.
Researchers have been looking at the effects of food and dietary supplements on poor circulation for years. While more research is needed, some nutrients and supplements do appear to have a beneficial effect on poor circulation.
According to one review, certain nutrient deficiencies may negatively impact circulation, including copper and vitamins C, D, and E.11
The same review found that various natural herbs may improve vasodilation and circulation by reducing inflammation and oxidative stress.
Additional research has found that certain supplements may increase the synthesis of nitric oxide in the body. Nitric oxide is a substance that relaxes blood vessel muscles and helps increase vasodilation and, thus, blood flow.12
Try these supplements for circulation
Some research shows that certain dietary supplements may improve circulation and blood flow. These potentially beneficial supplements include vitamins, minerals, herbs, and other substances.
Although much of the evidence is promising, it’s important to keep in mind that dietary supplements should never replace standard care for any health condition. Instead, it’s recommended that supplements may be used as complementary treatments.
It’s also important to remember that research is ongoing in this area. So, be sure to do your research before choosing a dietary supplement.
The following list provides a brief overview of the science behind some of the best supplements for circulation.
1. Vitamin E
Vitamin E, an antioxidant, may reduce the risk of atherosclerosis, one of the leading causes of poor circulation.
A recent review included several studies that reported on the beneficial antioxidant effects of vitamin E in atherosclerosis. According to the studies, vitamin E prevents plaque buildup and narrowing of the arteries, which are tell-tale signs of atherosclerosis.13
2. Niacin
Niacin (vitamin B3) has been researched for years for its potential role in heart health.
Clinical research shows that niacin reduces inflammation, which may help prevent atherosclerosis. Niacin has also been found to regulate lipid metabolism and provide antioxidant properties important to healthy circulation.14
3. Omega-3s
The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are often used in conjunction with medications to treat various kinds of heart disease.
EPA and DHA are thought to help prevent atherosclerosis and poor circulation due, in part, to their anti-inflammatory effects. These omega-3s are also beneficial for lipid metabolism, which may help reduce atherosclerosis as well.15
4. Beetroot
Beetroot is a natural source of nitric oxide, a substance essential to vasodilation and healthy circulation.
According to one systematic review, beetroot juice supplementation may improve blood flow during various forms of exercise. However, results are mixed on whether beetroot has any effect on time to exhaustion during exercise.16
5. L-arginine
L-arginine is an amino acid available in a wide variety of foods and dietary supplements.
Research shows that L-arginine relaxes smooth muscles and, thus, improves circulation in humans. L-arginine supplementation has also been found to reduce blood pressure, another important factor in circulation.17
6. Turmeric
Turmeric (Curcuma longa) is a plant and spice commonly used in many cuisines. It contains bioactive ingredients, including curcumin, that may improve circulation.
A systematic review of turmeric’s effects on blood pressure and endothelial function concluded that the spice may be a beneficial complementary treatment. According to the review, turmeric improves artery dilation in response to blood flow. Turmeric may also improve blood pressure, but more research is needed.18
7. Bacopa monnieri
In animal research, the herb Bacopa monnieri (B. monnieri) has been linked to improvements in circulation.
These effects are thought to be due to several phytochemicals found in B. monnieri. According to researchers, saponins and flavonoids found in B. monnieri act as vasodilators and these effects have been shown in animals.19
8. Ginger
Commonly used for nausea and upset stomach, ginger (Zingiber officinale) may also be used to improve circulation.
There is evidence that ginger supplementation may help treat and/or prevent atherosclerosis by reducing inflammation and oxidative stress. Ginger may also improve dyslipidemia, a potential contributing factor to poor circulation.20
9. CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant naturally produced by your body. It has gained popularity as a dietary supplement over the years for its potential heart health benefits.
In research, CoQ10 has been found to support the process of nitric oxide synthesis. CoQ10 is also known to have antioxidant and anti-inflammatory properties. This means that CoQ10 supplementation may improve vasodilation and overall blood vessel function.21
10. Capsaicin
Capsaicin is one of the main bioactive ingredients in chili peppers. Supplementing with capsaicin may be beneficial for several health conditions, including poor circulation.
Like other supplements on this list, capsaicin may help with poor circulation by supporting nitric oxide production and reducing inflammation. Researchers believe that capsaicin also acts as an antioxidant and plays a protective role in endothelial function.22
Put poor circulation behind you
Health conditions like varicose veins, atherosclerosis, and diabetes may cause poor circulation. Lifestyle factors may also result in decreased blood flow to tissues in your body.
There is some evidence that certain dietary supplements may help improve circulation when used alongside standard treatments. However, research is still ongoing on many supplements.
Talk with a qualified healthcare provider to learn more about the safety and effectiveness of supplements for circulation.
About Brittany Lubeck
Brittany Lubeck is a registered dietitian and nutrition writer. She has a Bachelor of Science in Dietetics, a Master of Science in Clinical Nutrition, and began her career as a clinical dietitian. Brittany has always enjoyed research and loves that she can help people learn more about nutrition through her writing.
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