Certain health conditions and lifestyle factors may cause poor circulation, leading to many issues.
Various supplements have been researched for their potential benefits for blood flow.
Getty Images /RUBEN BONILLA GONZALO
What Is Poor Circulation and What Are the Signs?
Getty Images /RUBEN BONILLA GONZALO
Poor circulation refers to the improper flow of blood throughout the body.
The extremities, especially the feet, tend to be affected by poor circulation most.
This condition is typically characterized by narrowed arteries due to plaque buildup.
Symptoms andsigns of poor circulationoften affect the legs and other extremities, like your hands and feet.
Can Taking Supplements Improve Blood Flow?
Research results have been mixed regarding how well supplements improve blood flow.
Overall, there isn’t a clear consensus on whether dietary supplements benefit people with poor circulation.
Yet, some supplements show promise.
Various scientific studies have shown that certain supplements may improve poor circulation and blood flow.
Some of these studies are outlined below.
L-arginine
L-arginineis an amino acid.
In a review of studies of adults with high blood pressure, L-arginine supplementation provided many benefits.
By increasing NO, L-arginine may indirectly improve blood pressure and overall blood flow.
L-arginine was provided via infusion in the study.
However, not all studies of L-arginine have found the amino acid beneficial for circulation.
For example, a small study of older women found no benefits of L-arginine supplementation for blood flow.
Overall, research shows that L-arginine may improve blood flow in some but not all populations.
Niacin is thought to work by reducing inflammation andlow-density lipoprotein (LDL) cholesterol.
However, some researchers argue that the use of niacin for circulation and other heart conditions is outdated.
Evidence of the vitamin’s effectiveness may only apply to certain groups of people.
Updated research would help determine niacin’s role in poor blood flow.
Iron
Ironis an essential mineral found in various foods.
Without enough iron, red blood cells shrink due to a lack of oxygen-containing hemoglobin.
To prevent overload, take iron supplements with the guidance of a healthcare provider.
Omega-3 Fatty Acids
Omega-3 fatty acidsare essential fats that are known to be good for your heart.
Omega-3s are also thought to decrease artery blockages by helping prevent the accumulation ofplatelets.
There is also evidence that omega-3 fatty acids may improve the flow of blood to the brain.
Study participants who did not take omega-3 supplements had lower rates of blood flow to their brains while exercising.
However, this study relied on self-reported omega-3 use, which is considered a research limitation.
Further research is necessary.
Capsaicin
Capsaicinis a bioactive substance found inpeppersthat may provide health benefits.
One such potential benefit of capsaicin is its ability to improve circulation.
In some studies, capsaicin has been found to pop launch the blood vessels and stimulate NO production.
Topical capsaicin may also increase blood flow.
Larger and more recent studies on humans are necessary to better understand how capsaicin may improve blood flow.
Other research has shown that ginger supplementation may expand blood vessels, increasing blood flow in certain populations.
Ginger has also been found to improve cold sensitivity in women, even in small doses.
Curcumin
Curcuminis the main bioactive compound in the spiceturmeric(Curcuma longa).
Some evidence suggests that curcumin use may reduce the risk of poor circulation.
According to one meta-analysis, curcumin may improve blood flow due to its anti-inflammatory and antioxidant properties.
Although these findings are promising, human trials of curcumin for blood flow are small and limited in number.
More research is necessary.
Beetroot
Beetroot (Beta vulgaris) supplementshave gained popularity in recent years, especially among athletes.
This may be partly because of beetroot’s perceived benefits for blood flow during exercise.
Beetroot is known to increase NO levels, which increases blood vessel dilation.
In athletes, beetroot supplementation has been found to increase blood flow during resistance training.
Beetroot has also been found to increase blood flow to the brain, arms, and legs.
It’s worth noting that not all evidence supportsbeetroot supplementuse for better circulation.
Overall, research results are mixed, and more studies are necessary.
Your lifestyle plays a key role in the health of your circulatory system.
Research shows that a healthy lifestyle lowers the risk of heart disease, which can cause poor circulation.
Too many changes at once can be overwhelming.
A healthcare provider can help you find ways to make realistic lifestyle changes for better circulation.
Summary
Poor circulation comes up whenever blood does not properly flow throughout your body.
This can be detrimental to your health and your daily life.
There are many causes and risk factors for poor circulation and many treatment options, including dietary supplements.
Scientific evidence shows that various supplements for blood flow may be effective.
However, in many cases, stronger research is necessary.
Talk with a healthcare provider if you want to try dietary supplements for poor circulation.
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