Have a hard time staying focused? Struggling with sore muscles, fatigue, and brittle hair? Are your hands and feet cold all the time? These signs may indicate poor circulation. Even though this isn’t a condition itself, its symptoms shouldn’t be overlooked. If left untreated, it may lead to painful muscle cramps, weakened immune system, fatigue, and poor work performance.
A balanced diet and regular exercise can help improve circulation and restore your energy. Unfortunately, many foods are highly processed or lose their nutrients during cooking, which may cause nutrient deficiencies and affect circulation. This is where supplements come in handy. Add these vitamins to your diet to improve circulation naturally:
This B vitamin helps increase blood and oxygen flow, supports cardiovascular health, and lowers bad cholesterol levels. In the long run, it decreases the risk of atherosclerosis and heart disease. The best dietary sources of niacin include peanuts, sunflower seeds, beets, fish, fortified grains, and meat.
A 2004 study has found that people with low folate levels were more likely to develop peripheral vascular disease and other circulatory problems. Also known as folic acid, this vitamin supports red blood cell production and improves circulation. Folate supplementation may boost endothelial function and prevent cardiovascular disease.
Vitamin C deficiency has been linked to a higher risk of atherosclerosis. This nutrient prevents plaque buildup on the arteries and strengthens the immune system. When used as part of a balanced diet, it may improve cardiac health and protect against diabetes-induced vascular disease. To get more vitamin C in your diet, take supplements and eat citrus fruit, leafy greens, kiwi, berries, mango, and cruciferous veggies.
This nutrient plays a key role in blood clotting. Even the slightest deficiency may cause excessive bleeding, increased menstrual flow, and slow wound healing. Spinach, kale, broccoli, and other leafy greens are rich in vitamin K, offering a hefty dose of nutrients. If you take supplements, choose one that provides at least 150 mcg of vitamin K per serving.
Vitamin E boasts natural antioxidant properties, increasing blood flow throughout the body and fighting oxidative stress. It also acts as a blood thinner and anti-inflammatory agent. Supplementing your diet with vitamin E will lead to improved circulation and lower heart disease risk.