Can Dietary Supplements Help Improve Blood Flow?
Medically reviewed by Elizabeth Barnes, RDN
Certain dietary supplements that include vitamins, minerals, and herbs may help improve blood flow, or circulation, throughout the body.
Circulation is the process by which blood flows throughout your body. But it's more complex than simply moving blood around.
In the circulatory system, the heart acts as the hub of blood flow. The heart sends oxygen-poor blood to the lungs, where oxygen is added back to the blood before traveling back to the heart. This oxygen-rich blood is pumped from the heart to the rest of the body.
Along with the heart, blood vessels (arteries, veins, and capillaries) make up the rest of the circulatory system. The heart and blood vessels must remain healthy and functional to maintain proper circulation.
Certain health conditions and lifestyle factors may cause poor circulation, leading to a long list of issues.
If you've been diagnosed with poor circulation, there are many treatment options, including complementary treatments like dietary supplements. Various supplements have been researched for their potential benefits for blood flow.
This article will provide an overview of poor circulation, including signs and symptoms and ways to improve blood flow. It will also discuss whether scientific evidence supports the use of dietary supplements for blood flow.
Getty Images / RUBEN BONILLA GONZALO
What Is Poor Circulation and What Are the Signs?
Poor circulation refers to the improper flow of blood throughout the body. This may happen due to a blockage, dysfunctional blood vessels, or a health condition, among other reasons.
When poor circulation occurs, organs and tissues may not receive enough blood and oxygen, which can be problematic. The extremities, especially the feet, tend to be affected by poor circulation most.
There are many possible causes of poor circulation, including lifestyle factors such as smoking, diet choices, and a lack of physical activity.
Peripheral arterial disease (PAD), which is poor circulation in the lower extremities, may be caused by high blood pressure, atherosclerosis, diabetes, high cholesterol, and/or being over 60 years old. This condition is typically characterized by narrowed arteries due to plaque buildup.
Signs and symptoms of poor circulation often affect the legs and other extremities, like your hands and feet. If you have poor circulation, you may experience the following symptoms, especially in your extremities:
Aches and pain
Burning or tingling
General discomfort
Cramps at night
Blue or dark skin
Wounds that don't heal
A healthcare provider can properly diagnose you with poor circulation and discuss treatment options.
Can Taking Supplements Improve Blood Flow?
Some vitamins, minerals, herbs, and other nutrients may be taken as dietary supplements to address poor circulation.
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.
It's important to note that supplements are not a cure-all for poor circulation and should only be taken alongside primary treatments.
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-arginine is an amino acid. In addition to other important roles in the body, L-arginine is thought to act as a vasodilator, which can open arteries and improve blood flow.
In a review of studies of adults with high blood pressure, L-arginine supplementation provided many benefits. According to this review, L-arginine is a precursor for nitric oxide (NO), a natural vasodilator that is known to improve the supply of blood and oxygen to tissues. By increasing NO, L-arginine may indirectly improve blood pressure and overall blood flow.
A small study of adults with PAD concluded that L-arginine increased NO and improved artery function in the lower extremities, leading to better blood flow in participants. 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
Niacin (vitamin B3) has long been taken to treat certain heart conditions, especially those caused by dyslipidemia.
Various human trials show that niacin supplementation may help treat or prevent atherosclerosis, a health condition that may cause poor circulation. Niacin is thought to work by reducing inflammation and low-density lipoprotein (LDL) cholesterol. High levels of LDL (also known as "bad") cholesterol can lead to plaque buildup and atherosclerosis.
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.
On the other hand, other researchers believe that niacin may benefit blood flow and heart conditions most when combined with other medications. This is because niacin, in addition to other medications, such as statins, has been found to reduce LDL cholesterol more effectively than statins alone.
Updated research would help determine niacin's role in poor blood flow.
Iron
Iron is an essential mineral found in various foods. The body needs it to make hemoglobin, the protein that carries oxygen via the blood, making iron a vital part of healthy circulation.
Without enough iron, red blood cells shrink due to a lack of oxygen-containing hemoglobin. When this happens, your tissues and organs get less blood and oxygen. This may lead to symptoms of poor blood flow.
Iron deficiency is widely prevalent in people with heart disease. But having too much iron in your system may also cause issues.
Iron deficiency and iron overload have been associated with the development of atherosclerosis, a risk factor for poor circulation. Iron has been found in artery plaques, leading some researchers to believe the mineral may promote atherosclerosis if too much is present.
To prevent overload, take iron supplements with the guidance of a healthcare provider.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that are known to be good for your heart.
Research shows that omega-3 fatty acids may support blood flow by reducing levels of triglycerides and increasing levels of high-density lipoprotein (HDL) cholesterol. Omega-3s are also thought to decrease artery blockages by helping prevent the accumulation of platelets.
There is also evidence that omega-3 fatty acids may improve the flow of blood to the brain.
In one study, omega-3 supplementation was linked to better blood flow to the brain during bouts of exercise in older adults. 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
Capsaicin is a bioactive substance found in peppers that may provide health benefits. One such potential benefit of capsaicin is its ability to improve circulation.
In some studies, capsaicin has been found to open the blood vessels and stimulate NO production. Additional studies have shown that capsaicin has a positive effect on atherosclerosis. However, most of these studies were performed on animals rather than humans.
Topical capsaicin may also increase blood flow. One study found that applying capsaicin cream to skin increased the length of the blood flow response better than heat alone.
Larger and more recent studies on humans are necessary to better understand how capsaicin may improve blood flow.
Ginger
Ginger (Zingiber officinale) is a spice that is common in Asian cuisine and is believed to have heart health benefits, which may include better circulation.
Ginger is used in alternative medicine for various health conditions that affect blood flow and the heart, including atherosclerosis.
In one study, males with atherosclerosis were given supplements containing either ginger or a placebo (a non-therapeutic substance) for eight weeks. At the end of the study, those who took ginger had significant improvements in lipoprotein(a), which is a type of LDL cholesterol that may increase plaque buildup and reduce blood flow in atherosclerosis.
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
Curcumin is the main bioactive compound in the spice turmeric (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. These properties are thought to stabilize NO and reduce the risk of atherosclerosis and other conditions that may narrow the arteries.
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) supplements have 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 supports beetroot supplement use for better circulation. Overall, research results are mixed, and more studies are necessary.
Other Ways to Improve Circulation
Aside from medications and dietary supplements, you may take other steps to improve your circulation.
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.
Daily habits like what you eat, the amount of physical activity you get, and how you manage stress all affect your circulation.
Lifestyle changes you can make to improve circulation include:
Following a heart-healthy diet
Engaging in regular physical activity
Maintaining a body weight that is healthy for your body type
Reducing stress in your life
Managing health conditions like diabetes, metabolic syndrome, and high blood pressure
If you have trouble making drastic lifestyle changes, try working on one at a time. 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 occurs when 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.
Read the original article on Verywell Health.
