You can actually get vitamins, minerals, and various important substances for blood flow from food. Even so, there’s no harm in taking vitamins and supplements as long as according to the rules and safe for health.
Here are some vitamins and supplements you need:
Vitamin B3 can improve blood circulation through three mechanisms. Among others, reduce bad cholesterol, reduce inflammation in blood vessels, and improve vessel function in delivering blood throughout the body.
Another vitamin named niacin is naturally found in beef, poultry meat, eggs, and fish. You can also get it in capsules or powder form. The maximum dose for adults is 35 milligrams per day.
The body needs iron to form a lot of connective tissue. One of these tissues composes the walls of blood vessels and functions to control blood pressure. This function can be interrupted if you lack iron intake.
This is why you not only need vitamins, but also mineral supplements for blood circulation. Iron can be obtained from red meat, dark green vegetables, and supplements with a maximum dose not exceeding 45 grams per day.
Omega-3 fatty acids
A study in the International Journal for Vitamins and Nutrition Research discusses the benefits of omega-3 rich fish oil supplements. The result, men who take supplements for 4 weeks have increased blood flow to the feet after exercising.
Omega-3 fatty acids trigger the production of nitric oxide in the body. This process relaxes the blood vessels so that blood flow increases smoothly. Even so, still limit your intake of supplements so as not to exceed 3 grams per day.
L-arginine is an amino acid that is naturally found in nuts and meat. This compound has a way of working the same as omega-3 fatty acids, which triggers the release of nitric oxide so that the blood vessels become relaxed.
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 consume foods rich in vitamin B complex to get the benefits of L-arginine supplements.
Quercetin is an antioxidant compound from the flavonoid group. Typical compounds in onions can improve blood vessel function and prevent the formation of cholesterol plaque that narrows the walls of vessels.
In a study in the 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 dilate and their blood circulation becomes smooth.
There are a variety of vitamins, minerals, and supplements that are considered effective for blood circulation. Whatever you choose, make sure you consult a doctor to find out 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 meet water needs so that your body is getting healthier and fitter.