When it comes to improving blood flow and circulation, a proper diet and regular exercise are essential. However, supplements can also provide an additional boost.
This guide covers the 10 best supplements to improve circulation naturally, including tips on dosages and natural food sources.
10 Best Supplements to Improve Circulation and Blood Flow
Omega-3 Fatty Acids
Omega-3 fatty acids, found primarily in fatty fish such as fish oil, help decrease inflammation, improve blood vessel flexibility, and lower blood pressure. Studies suggest taking 1,000 to 2,000 mg of combined EPA and DHA daily to boost circulation. Vegetarians can opt for sources like flax and chia seeds.
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L-Arginine
L-Arginine, found naturally in meats, nuts, and dairy, supports nitric oxide production for improved circulation. While a protein-rich diet usually provides enough L-Arginine, supplements like L-Arginine at 2,000 to 6,000 mg per day can give an extra boost.
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L-Citrulline
L-Citrulline, found in watermelon, converts into L-Arginine to help with circulation. It’s more bioavailable, meaning the body absorbs it better than L-Arginine. A supplement like L-Citrulline at 1,000 to 3,000 mg per day can be effective.
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Coenzyme Q10 (CoQ-10)
CoQ-10 is essential for energy production and heart health. Found in small amounts in meat and whole grains, a supplement like CoQ-10 at 100 to 300 mg daily can support circulation by reducing oxidative stress on blood vessels.
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Beetroot
Beetroot contains nitrates that convert into nitric oxide, helping to dilate blood vessels and improve circulation. You can take beetroot supplements like beetroot powder at 500 to 1,000 mg per day, or drink 250 ml of beetroot juice daily.
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Vitamin C
Vitamin C, commonly found in citrus fruits, is a powerful antioxidant that reduces oxidative stress on blood vessels. A daily intake of 500 to 1,000 mg, either from natural sources or a Vitamin C supplement, can aid in circulation support.
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Vitamin E
Vitamin E acts as an antioxidant and has anti-coagulant properties, helping to prevent blood clots. Available in nuts, seeds, and leafy greens, a Vitamin E supplement at 100 to 400 IU daily can support arterial health.
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Ginkgo Biloba
Ginkgo Biloba, derived from the ginkgo plant, increases blood flow to the brain and extremities. It’s especially useful for cognitive function and circulation in the hands and feet. Consider a supplement like Ginkgo Biloba, but check with a doctor if you’re on blood thinners.
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Vitamin B3 (Niacin)
Niacin, or Vitamin B3, supports circulation and can help lower LDL cholesterol while raising HDL cholesterol. It produces nitric oxide, which helps with blood flow. If sensitive to flushing, consider an extended-release form like Niacin or take it as part of a B-complex vitamin.
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Curcumin
Curcumin, derived from turmeric root, is a natural anti-inflammatory. Though turmeric itself is beneficial, a supplement like Curcumin with Black Pepper enhances absorption. A dose of 500 to 1,000 mg daily can support heart health and reduce inflammation.
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Final Notes on Supplements to Improve Circulation
So those were the 10 best supplements to improve circulation and blood flow.
Remember though, supplements are a "supplement" to a healthy lifestyle, including a healthy diet and regular exercise.
If you live in the St. Louis area an need help to establish a healthy exercise routine, then we'd be happy to help you here at More 4 Life.
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