These Vitamins Can Help With Blood Circulation

Oxygenated blood circulating our body is what keeps us alive. So why shouldn’t we put more effort into maintaining healthy blood flow?

A lack of blood flow can cause many health issues. The British Heart Foundation says that circulatory disease makes up around 27% of deaths in the UK.

Often medicines are prescribed to help to alleviate the issues, but often people are not aware that nutrition can have an impact on blood flow and circulation.

In this post, we will provide a list of the vitamins you need to help improve blood flow and prevent the risk of circulatory diseases.

Signs Of Poor Circulation

Poor circulation will occur when the blood circulating around the body meets obstacles such as blockages or narrow blood vessels.

This usually happens when something goes wrong with an element of the delivery system or the valves that control which direction your blood goes.

Our body also needs good blood flow to deliver nutrients around the body and into our cells while ridding us of toxins and waste products. Without it, our bodies cannot absorb or get rid of these things, causing us to become sick.

 Some of the signs to look out for if you have poor circulation are:

• Muscle cramps
• Cold hands and toes
• Pins and needles
• Bulging veins
• And sometimes numbness

The Best Vitamins For Healthy Blood Flow

Vitamin B3

How Does It Improve Circulation?

Also known as Niacin, vitamin B3 helps with reducing inflammation which leads to better circulation.

This, in turn, is highly beneficial for heart health as preventing the inflammation of blood vessels to the heart helps to reduce the risk of high cholesterol and heart disease. 

Where Can You Find It?

Vitamin B3 is very easy to consume as part of your everyday diet.

Types of foods which contain vitamin B3 are:

• Liver
• Chicken breast
• Tuna
• Peanuts
• Avocado
• Brown rice

Our vitamin B drink has all the B3 you need and then some, it tastes great, and you can rest assured, knowing that your circulation is taken care of in one place.

Recommended Dosages

The maximum intake for all adults is 35 milligrams per day.

Iron

How Does It Improve Circulation?

Iron creates new haemoglobin in red blood cells, which transports oxygen around the body.

So if you find yourself with cold hands and feet, it may be because your iron levels are low, and therefore, so is your red blood cell count.

Where Can You Find It?

Some good sources of iron can be found readily available in foods such as:

• Red meat
• Beans
• Dried fruit
• Liver

Or even better, our Multivits + Iron supplements give you that little boost of iron you need in one easy-to-take tablet.

Recommended Dosages

The recommended daily dose of iron for women is 18mg and for men 8mg.

Omega 3 fatty acids

How Does It Improve Circulation?

Omega 3 can lower triglyceride levels. This is the type of fat found in your blood, and too much can cause it to stick to the walls of your arteries.

As a supplement, omega 3 is made from fish oils which help to reduce fat and thus allow the blood to flow more easily through the blood vessels.

Where Can You Find It?

 

The most common source of omega-3 comes from oily fish such as:

• Mackerel
• Salmon
• Sardines

However, if you’re veggie or vegan these foods are also a great source:

• Chia seeds
• Flax seeds
• Walnuts

Recommended Dosages

Overall for most adults, the recommended daily intake of omega-3 is 250-500mg daily.

Vitamin E

How Does It Improve Circulation?

This vitamin helps your blood vessels to dilate and so the more vitamin E in your diet, the easier it is for oxygenated blood to get around your body. This is especially important during intense exercise.

Where Can You Find It?

Foods high in vitamin E include:

• Sunflower seeds
• Almonds
• Salmon
• Red pepper
• Avocados
• Mango

Our Lemon and Lime Multivits are a great way to get a good dose of vitamin E as well as a host of other vitamins which are great for your health.

Recommended Dosages

The recommended daily dose of vitamin E for adults is around 15 milligrams per day.

Vitamin D

How Does It Improve Circulation?

Vitamin D allows your blood vessels to relax and lower blood pressure which reduces the risk of heart disease and improves your cardiovascular system.

Where Can You Find It?

Vitamin D can be sourced from sunlight, and there are plenty of vitamin D-rich foods around, such as:

• Oily fish
• Red meat
• Liver
• Egg yolks
• Cereals

Recommended Dosages

For most adults, the recommended daily dose of vitamin D is 10-20mcg.

Summary

Ensuring good blood circulation should be a priority for everyone.

 Restricted blood flow has many knock-on effects on our health, including:

• Numbness
• Cold feet and hands
• Struggle with exercise
• Higher risks of heart disease.

However, there are vitamins and minerals we can consume as part of a balanced diet to ensure we are looking after our circulatory system, such as:

• Vitamin D
• Vitamin E
• Omega 3
• Iron
• Vitamin B3

These are readily available in plenty of foods and can be highly beneficial for maintaining a healthy heart.

At Get More Vits we also have a wide range of vitamins and minerals supplements to help you with your blood circulation, click here to find out more.

Author Becky Graham Lead Nutritionist & Communications - Get More Vits