Which vitamins enhance blood flow?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Vitamins play a significant role in maintaining healthy circulation throughout the body. They help maintain the integrity of your vessels, reduce inflammation, and promote optimal blood circulation. As a nutritionist, I've noticed that patients with cold extremities and fatigue often benefit from increased vitamin intake. Understanding the relationship between vitamins and good vascular function will empower you to make informed choices about your diet.
Vitamin C
- Strengthens collagen in blood vessel walls preventing leaks
- Enhances iron absorption for better oxygen transport
- Reduces oxidative stress in vascular pathways
- Citrus fruits and bell peppers are excellent sources
Vitamin E
- Protects blood lipids from oxidation damage
- Improves endothelial function in arteries
- Reduces platelet clumping and clot formation
- Found abundantly in nuts, seeds, and leafy greens
Vitamin B3 (Niacin)
- Promotes vasodilation improving blood flow capacity
- Lowers LDL cholesterol while raising HDL levels
- Reduces arterial plaque formation risks
- Chicken, tuna, and mushrooms provide significant amounts
Vitamin K
- Regulates proper blood clotting functions
- Prevents calcium buildup in arterial walls
- Supports vascular elasticity and flexibility
- Leafy greens and fermented foods are primary sources
Vitamin C plays a role in the structural support of your blood vessels. It strengthens collagen, the protein that forms the structure of the vessel walls. This reduces leaks and allows flexibility. Patients experience more episodes of bruising after increasing their consumption of citrus.
Vitamin E is like a shield for your blood circulation, protecting it from damage. It neutralizes the free radicals that damage blood lipids and the arteries. I recommend combining it with vitamin C, as they work better together from an antioxidant standpoint than separately.
Niacin causes a notable warmth in the peripheral parts of the body due to the widening of blood vessels. It acts through certain receptors in the vascular tissues. Always start with low doses to minimize the risk of flushing as a side effect. Foods supply a safer intake of niacin than excess amounts of supplements.
Vitamin K regulates the fine line between bleeding and clotting. It activates proteins that inhibit calcium from hardening the arteries. If fermented, natto provides the most bioavailable form of protein. Patients taking blood thinners should consult their doctor before increasing their dosage.
Read the full article: 10 Ways How To Improve Circulation
