What is the best vitamin for circulation

Healthy veins are key to overall cardiac health.

Veins carry deoxygenated blood from body organs and muscles back to the right atrium of the heart. When veins become blocked with plaque, fat, or other substances, they can’t function efficiently. This condition is known as Peripheral Arterial Disease, or PAD, and can become serious enough to cause a stroke or cardiac arrest.

Blood may pool in the lower extremities (usually the legs), which can cause painful, bulging varicose veins.

PAD can be avoided through regular exercise, following proper treatment for diabetes if you’ve been diagnosed, and eating foods known to contain vitamins for vein health.

1. Vitamin C is Among the Best Vitamins for Vein Health

Vitamin C does a lot to promote vein health. Here are some of what it does for veins:

• Strengthens vein walls
• Has antioxidant qualities that protect membranes from free radicals that damage cells
• Helps veins heal from damage
• Reduces inflammation
• Helps produce the protein collagen

Vitamin C is in citrus fruits, berries, tomatoes, broccoli, and potatoes.

Fun fact: British sailors use to eat lemons and limes to prevent scurvy, a disease caused by a lack of vitamin C that affects the body’s ability to heal. Some subjects in the far-flung empire found this amusing and called visiting sailors “limeys.”

2. Vitamin E is among the best Vitamins for Legs Circulation

Like Vitamin C, Vitamin E is an antioxidant that can help prevent and repair cell damage. It keeps platelets from sticking together, an important factor in preventing plaque buildup.

Vitamin E is also one of the poor circulation treatment vitamins that can improve overall vein health.

Moreover, it’s one of the best vitamins for legs. It’s key for boosting blood circulation, particularly in the legs. Physicians often prescribe Vitamin E for patients who complain of leg cramps that may be caused by narrow or hardened arteries.

Vitamin E can also reduce the size and appearance of spider veins.

Vitamin E has been added to fortify many cereals. It’s naturally found in spinach, almonds, peanuts, sunflower seeds, and avocado.

3.The Vitamin B Group: Vitamins for Varicose Veins

Vitamin B is actually a group of eight essential vitamins. I’ve never been sure why they don’t warrant their own letters.

Taken together, this group of vitamins is particularly valuable for vein health. They strengthen blood vessels and might actually prevent the development of varicose veins in some people. Taking a vitamin B supplement might prevent varicose veins during and after pregnancy, or provide a boost to someone whose job requires a lot of standing.

Vitamin B is found in whole, unprocessed foods. It’s also in some meats like liver and turkey, and in potatoes, bananas, lentils, beans, and chili peppers.

4. Vitamin K is Another Vitamin for Varicose Veins

Actually, Vitamin K is a pretty solid vitamin for vein health, but it’s more popularly known as a vitamin to treat varicose veins. Rub Vitamin K cream it on veins to build up capillary health.

Vitamin K is also a strong anticoagulant; in fact, it is named for the German word. Blood clots are how the body heals itself from cuts. It also helps blood flow more smoothly in veins and reduce pressures inside them.

Vitamin K is found in broccoli, mustard greens, Swiss chard, and Brussel sprouts.

5. Vitamin D is Another Vitamin for Vein Health

As a vitamin for vein health, Vitamin D has an unusual contribution: it helps veins contract and relax.

This helps veins keep their elasticity and prevents them from stiffening, which would interfere with proper blood flow.

Vitamin D is found in dairy products and oily fish like salmon.

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Do You Have Poor Circulation?

Some of the most common signs of sluggish circulation include:

• Numbness in hands or feet
• Muscle cramping
• Cold hands and feet
• Pain your legs when walking
• Swelling in your legs and ankles
• Headaches and dizziness
• Brain fog
• Slow or delayed wound healing
• Low sex drive
• Fatigue
• Shortness of breath

8 Best Supplements for Circulation

1. Omega-7 Fatty Acids

Palmitoleic acid is a purified and concentrated form of one specific omega-7. Initial human studies have found that palmitoleic acid helps lower unhealthy triglycerides, reduce harmful LDL cholesterol, and raise beneficial HDL cholesterol-all of which benefits circulation and heart health. Sea buckthorn oil is one of the richest sources of omega-7 fats, and you can find it in capsule or liquid form.

2. Coenzyme Q10

(CoQ10) supports circulation by inhibiting the formation of blood clots. Findings in The Journal of Nutritional Biochemistry show that CoQ10 protects arteries by preventing the oxidation of LDL cholesterol. Unfortunately, the body’s natural stores of CoQ10 decline with age (especially after age 40), but taking supplements helps restore levels. Statin drugs deplete CoQ10 further, so taking a supplement is important if you are on cholesterol medication. Use 100–200 mg daily. For optimal absorption, use the Ubiquinol form of CoQ10 (instead of ubiquinone).

Related: Why You Need CoQ10

3. Fish Oil

Fish oil protects blood vessels thanks to two omega-3 fats—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies show that they help lower high blood pressure and triglyceride levels. They also modulate mechanisms of atherosclerosis, including inflammation, blood clotting, and platelet aggregation. Fish oils have also been shown to help treat depression. Look for a product that is third-party test for purity. For best results, use a formula that contains at least 1,000 mg total of omega-3s.

4. L-arginine

L-arginine is an artery-protecting amino acid that boosts nitric oxide levels. This causes blood vessels to relax, permitting improved blood flow. As you get older, you may need more of this nutrient than your body and diet can supply. Food sources include turkey, chicken, pork, pumpkin seeds, and soybeans. Fortunately, you can boost your intake of L-arginine with supplements. While safe under most circumstances, it’s wise to avoid L-arginine if you suffer from low blood pressure. A standard dosage for L-arginine is 500–1,000 mg daily.

You may want to consider combining L-arginine with Aged Garlic Extract (AGE): A double-blind, placebo-controlled trial found that AGE, when combined with L-arginine and certain B vitamins, can reduce coronary artery calcification. Researchers used Kyolic Formula 108 in the study, which was conducted at the UCLA Biomedical Research Institute.

5. Nattokinase

Nattokinase is an enzyme in fermented soybeans that helps reduce blood pressure. According to research in Nutrition Research, nattokinase dissolves excess fibrin in blood vessels, which improves circulation. It can also reduce LDL cholesterol and increase HDL cholesterol; reduce blood viscosity; and improve blood flow. A word of caution: Since nattokinase can increase bleeding tendencies, talk with your doctor if you take warfarin (Coumadin) or an antiplatelet drug such as aspirin or Plavix. The dosage for nattokinase supplements is often listed in “fibrinolytic units,” or FUs. A standard dose is 2,000 FUs or 100 mg.

6. Niacin

Niacin is a B vitamin best known for its ability to raise HDL (“good”) cholesterol levels. But niacin is also a valuable tool to dilate blood vessels and enhance microcirculation. This is indicated by the well-known “flush” that can occur after taking a niacin supplement. This flush can create an uncomfortable tingling sensation and a feeling of warmth. You can help prevent this reaction by taking niacin at bedtime with a dose of stinging nettles (250–275 mg). It’s also wise to work with your doctor if you opt to take this supplement, since it may affect liver function at therapeutic doses. A standard dosage ranges from 100 to 500 mg. Avoid the “no-flush” form niacin, as it does not work as well as regular niacin for cardiovascular health.

7. Resveratrol

Resveratrol, a compound that is found in red wine and red grapes, affects the health of the cells lining blood vessels. It also triggers the release of nitric oxide, which plays a key role in the relaxation of blood vessels. If that weren’t enough, resveratrol helps lower LDL cholesterol and prevents blood platelets from clumping together. This suggests that resveratrol can improve vascular function. Use 200–500 mg of trans resveratrol (the easiest-to-absorb form). For added antioxidant protection, look for formulas that combine resveratrol with grape seed extract.

8. Systemic Enzymes

Systemic enzymes are similar to digestive enzymes with one big difference—they work within the bloodstream rather than the digestive system. Systemic enzymes, such as protease and serrapeptase, support overall health, but they are best known for their anti-inflammatory and circulation-boosting powers. They can also help thin excess mucus and support the breakdown of toxins, allergens, and unhealthy levels of fibrin in the blood (a substance related to clotting). Systemic enzymes are best taken on an empty stomach. Use in place of NSAIDs such as ibuprofen for pain relief. Follow dosage guidelines for best results.

Related (free eBook): Heart Health: Natural Foods, Healing Nutrients, & Top Wellness Tips for a Happy Heart

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