Vitamins and supplements to improve blood circulation

Smooth blood flow is the beginning of a healthy and fit body. So far, the most common way to improve blood flow is to exercise and eat a balanced nutritious diet. Apart from these two methods, it turns out that there are also supplements and vitamins that are considered beneficial for blood circulation.

Check out the following information to find out the various types.

Variety of vitamins and blood flow enhancing supplements

You can actually get vitamins, minerals, and various important substances to improve blood flow from food. Even so, there is nothing wrong with taking vitamins and supplements as long as they are according to the rules and are safe for health.

Here are some of the vitamins and supplements you will need:

1. Vitamin B3

Source: The Washington Post

Vitamin B3 can improve blood circulation through three mechanisms. Among others, lowering bad cholesterol, reducing inflammation in blood vessels, and improving the function of vessels in distributing blood throughout the body.

This vitamin, called niacin, is naturally found in beef, poultry, eggs and fish. You can also get it in capsule or powder form. The maximum dose for adults is 35 milligrams per day.

2. Iron

The body needs iron to form a lot of connective tissue. One of these tissues makes up the walls of blood vessels and functions to control blood pressure. This function can be impaired if you lack iron intake.

This is why you not only need vitamins, but also mineral supplements to improve blood circulation. Iron can be obtained from red meat, dark green vegetables, and supplements with a maximum dose not exceeding 45 grams per day.

3. Omega-3 fatty acids

Source: Very Well

A deep study International Journal for Vitamin and Nutrition Research discuss the benefits of omega-3 rich fish oil supplements. The result, men who took the supplement for 4 weeks experienced an increase in blood flow in the legs after exercising.

Omega-3 fatty acids trigger the production of nitric oxide in the body. This process relaxes blood vessels so that blood flow increases smoothly. Even so, still limit your supplement intake so that it doesn't exceed 3 grams per day.

4. L-arginine

L-arginine is an amino acid that occurs naturally in nuts and meat. These compounds work in the same way as omega-3 fatty acids, which trigger the release of nitric oxide so that blood vessels relax.

Even so, L-arginine is only effective for blood circulation when accompanied by consumption of vitamins B6, B9, and B12. So, make sure you also eat foods rich in B complex vitamins to reap the benefits of L-arginine supplements.

5. Quercetin

Quercetin is an antioxidant compound from the flavonoid group. This distinctive compound in onions can improve blood vessel function and prevent the formation of cholesterol plaques that narrow the vessel walls.

In a deep study Journal of the American College of Nutrition , men who were given quercetin for 30 days experienced positive effects after taking this supplement. Their blood vessels widen and their blood circulation becomes smooth.

There are various vitamins, minerals, and supplements that are considered effective for improving blood circulation. Whichever you choose, be sure to consult with your doctor about the dosage and how to use it.

Not only taking supplements, you also need to exercise regularly and live a healthy lifestyle to get optimal results. Stay away from smoking habits and get enough water so that your body is healthier and fitter.