What is the best vitamin for blood circulation?

In this article:

• Why circulation matters
• What affects blood flow?
• Vitamins for blood flow
• Other micronutrients
• Putting it all together
• Considerations
• Lifestyle habits

In this article

• Why circulation matters
• What affects blood flow?
• Vitamins for blood flow
• Other micronutrients
• Putting it all together
• Considerations
• Lifestyle habits

Although your blood may not receive the same attention as vital organs like the heart, brain, and stomach, it still plays a crucial role in your overall wellness. It’s what connects all the various parts of your body, transporting oxygen and nutrients to literally every single cell. Without blood circulation, your organs, muscles, tissues, and bones wouldn’t be able to do what they’re supposed to. 

That means it’s essential to prioritize healthy circulation, especially as you age (and your body becomes less efficient at distributing blood to where it’s needed). Most healthy people don’t need to boost their circulation with supplements, but people with poor circulation—whether it’s caused by medical conditions, deficiencies, or lifestyle factors—could benefit from some vitamins that help improve blood flow. Here’s what to know.

Why blood circulation matters

Every single cell in your body needs oxygen and nutrients, and your blood is responsible for delivering them. It also has the task of removing waste like carbon dioxide from your tissues. This supply-and-removal system is operated by your heart and blood vessels, which pump blood back and forth throughout all parts of your body. This process helps keep your organs, tissues, bones, and other systems functioning correctly.

In the short term, poor circulation can cause symptoms such as cold hands and feet, numbness, swelling, and varicose veins. But it can also be serious, especially if left untreated, increasing your risk for blood clots, heart attack, and stroke, as well as conditions like chronic venous insufficiency and ischemia, or tissue death.

What affects blood flow?

There are many reasons why a person might develop poor circulation. Some of the most common include:

• Medical conditions: Certain chronic health conditions, such as diabetes, hypertension, and atherosclerosis (plaque buildup in the arteries), can increase your risk of poor circulation.
• Nutrient deficiencies: Not getting enough folate, vitamins B6 and B12, and vitamin C can affect your circulation, according to Carlie Saint-Laurent Beaucejour, MS, registered dietitian and founder of Crave with Carlie.
• Lifestyle factors: People older than 40, who smoke, or who are overweight or obese, are more likely to have poor circulation than others. 

4 vitamins for better blood flow

If you have poor circulation, certain vitamins may improve your blood flow. You should always consult your healthcare provider first, but here are four vitamins to start with.

1. B vitamins

B vitamins help with circulation by affecting your body’s underlying metabolism and cell structure, according to Aaron Hartman, MD, functional medicine provider and founder of Richmond Integrative & Functional Medicine in Virginia. They don’t work like blood thinners, Hartman says, but they prevent blood from thickening enough to slow down circulation in other ways, like reducing inflammation in your arteries and lowering the level of an amino acid called homocysteine in your blood. Homocysteine can damage your arteries and cause blood to clot more easily, increasing your risk for a heart attack and stroke.

There are several different B vitamins available in supplement form, each providing distinct circulatory benefits. Per Jen Waegelein, MS, RD, integrative and functional nutritionist and founder of Jen Marie Nutrition:

• Vitamins B12 and B9 (folate) help break down homocysteine
• B2 (riboflavin) supports the production of nitric oxide, a key factor in vasodilation (widening of blood vessels)
• B3 (niacin) relaxes and widens blood vessels, helping to improve blood flow 

So which B vitamin should you take? The best way to figure this out is by asking your healthcare provider to test your blood for deficiencies, says Dr. Hartman. This will help you take the right vitamins in the right doses. If you can’t do that, Waegelein suggests taking a B-complex supplement instead of individual B vitamins; this ensures you get a sufficient amount of each B vitamin. 

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3. Vitamin C

Vitamin C is often associated with maintaining a healthy vascular system. Though studies are limited, some experts believe vitamin C strengthens the cell wall (endothelium) inside your blood vessels and protects against inflammation. According to one study, vitamin C increases the production of nitric oxide in the endothelium, reduces the effects of atherosclerosis, and lowers your overall risk of heart disease. Furthermore, another study found that vitamin C supplementation improved blood flow and oxygen delivery to muscles during exercise, suggesting that it contributes to relaxation and dilation of blood vessels, thereby promoting blood flow.

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3. Vitamin D

People who are deficient in vitamin D may be at a higher risk for heart disease, according to research. Vitamin D deficiency can make it easier for your arteries to become stiff and hard, which inhibits blood flow. Additionally, one study suggests vitamin D has strong anti-inflammatory effects, including on the vascular system, and may even be able to repair and restore healthy function to damaged blood vessels. 

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4. Vitamin E

Experts don’t know as much about how vitamin E could help poor circulation, but some studies suggest it has antioxidant and anti-clotting benefits. For example, one study claims vitamin E’s antioxidant properties could ward off atherosclerosis, helping to break down the bad type of cholesterol (LDL) and prevent it from building up in your arteries. Meanwhile, several older studies suggest that vitamin E may help prevent platelets from forming blood clots, thereby reducing the risk of heart attack and stroke, and improving overall cardiovascular health.

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Other supplements for blood flow

In addition to vitamins, certain nutritional supplements may also help improve circulation.

Iron

According to Waegelein, iron directly impacts circulation by promoting oxygen transportation and nitric oxide production (which is why people with low iron levels often feel cold), and also works in conjunction with B vitamins to produce red blood cells. If you can’t get enough iron in your diet, your provider may recommend a supplement—often one with vitamin C, since it helps iron absorption. 

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Omega-3 fatty acids

One major component of circulation relates to clotting factors, or proteins in your blood that help it clump together when you’re injured. Having too many platelets, too much homocysteine, or too few omega-3 fatty acids can increase your risk for clotting, per Dr. Hartman. If your provider thinks your omega-3s are low, they may want to test your levels. Increasing your omega-3s with supplements or omega-3-rich foods can help you rebalance your fatty acids, says Dr. Hartman.  

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Magnesium

Studies suggest that magnesium deficiency can lead to vasoconstriction, or the narrowing of blood vessels, which blocks blood flow, reduces circulation, and often results in high blood pressure. There are many different forms of magnesium, but Waegelein typically recommends magnesium glycinate or magnesium taurate for circulation.

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Nitric oxide boosters

Nitric oxide relaxes blood vessels, enabling healthy blood flow and oxygen transportation throughout the body. Waegelein says nitric oxide boosters can be useful for people with circulatory issues and athletes looking to support their performance and recovery, but notes that nitric oxide is also readily available in many foods, including dark chocolate, pomegranate, beetroot, garlic, red grapes, and green tea. If your provider thinks a nitric oxide supplement is necessary, they will likely recommend looking for an L-arginine or L-citrulline supplement.

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Putting it all together

If you’re thinking about taking a vitamin or supplement to improve your circulation, you may not know where to start—and that’s understandable! There are numerous options on the market today, and the supplement industry markets them fairly aggressively to consumers (sometimes without sufficient evidence to support their claims).

“I find people often ‘over supplement’ after they hear recommendations from friends and social media,” says Waegelein, “[but] my rule of thumb is to look at food first. Infuse more vitamins and minerals into your diet [by] ‘eating the rainbow’ and then slowly add in supplements where you find gaps or need additional support.”

Speaking of finding gaps, Beaucejour recommends working with a healthcare provider who can check your vitamin levels if you aren’t sure what those nutrition gaps actually are. A specialized blood panel can determine if you have a deficiency, making it easier for your provider to recommend the appropriate dosage based on your health needs. Once it’s time to choose a supplement, be sure to check for information about the quality and testing of any product you’re considering. 

“Because supplements aren’t regulated, there is unfortunately a lot of false labeling or tampering that occurs with products,” says Waegelein. “I always recommend looking for brands that are third-party tested or have an NSF certification.”

Dr. Hartman agrees, noting the recent news about high levels of lead found in protein supplements: “These supplements are not held to any standard, so sometimes there are extra ingredients in there that aren’t supposed to be, or amounts are excessive or too low.”

Important considerations 

If you and your provider agree that a supplement could benefit your circulation, ensure you have a consistent method for taking it so it actually provides the positive effects you’re hoping for. Waegelein says compliance is one of the toughest parts of adding a supplement to your routine, and recommends keeping them out where you’ll regularly see them, setting a reminder on your phone to take them, or lining them up with something you do at the same time of day (like eating breakfast) to make sure you remember them.

As we noted, the quality of your supplement is more important than anything else, including the amount you take. “Too much of a good thing is still too much,” says Waegelein. “Iron is a perfect example of this: high iron levels [result in] thicker blood, which can lead to more clotting.” 

Waegelein adds that most dosages listed on supplement labels are generally sufficient and safe for the average consumer, but stresses the importance of consulting with a healthcare provider before starting any supplement. You can overdo it and experience side effects like headaches, nausea, neon-colored urine, fatigue, and mood changes, she says. 

Some people should also avoid certain vitamins because they could worsen existing health conditions or interact with their prescription medications. Too much vitamin E, for example, can increase your risk of bleeding if you also take blood thinners, and B3 can increase blood glucose levels, which may be dangerous for people with diabetes. Your healthcare provider is the best person to determine if a supplement is safe for you based on your medical history.

Lastly, taking a supplement you don’t need (or taking more than your body can use) is a financial waste, too. Beaucejour says taking excessive vitamins and supplements can create “expensive pee,” since your body will just get rid of whatever it doesn’t need. 

Lifestyle habits for optimal circulation

There are several ways to improve your circulation that don’t require getting tested for nutrient deficiencies and investing in vitamins or supplements:

• Avoid smoking
• Get regular exercise
• Stay hydrated to increase blood flow
• Manage your blood pressure
• Eat a healthy diet of nutrient-rich foods that is also low in saturated fats, sodium, and added sugar
• Keep blood flowing to your legs by wearing compression stockings and taking regular breaks from extended sitting

Whatever your approach, always consult with a healthcare provider before making any significant changes to your diet or daily routine. While lifestyle changes can help improve circulation, someone with a true deficiency may need to take a supplement. Your provider can help you determine what’s right for you and assist you with making a holistic plan to improve your circulation and overall well-being as much as possible.