The Best Vitamins for Circulation

Poor circulation can be uncomfortable, causing cold hands and feet, dizzy spells, and other unwelcome symptoms.

In severe cases, poor circulation can even lead to gangrene.(1)

Several health and lifestyle factors can contribute to poor circulation, but there are vitamins and supplements you can take to help improve circulation, as well as lifestyle changes you can make to promote good circulation and overall health.

Symptoms Of Poor Circulation

Symptoms of poor circulation include numbness and tingling in the extremities, frequent fainting or dizzy spells, muscle cramps, otherwise unexplained tiredness or lethargy, water retention, cold fingers and toes, and poor ability to concentrate.(2,3)

When poor circulation is caused by a health problem, other condition-specific symptoms may appear.

If your symptoms are severe, occur for long periods of time, or interfere with any aspect of your life, you should see your doctor to rule out any serious health conditions.

Causes Of Poor Circulation

Poor blood circulation can be caused by a variety of medical conditions ranging from mild to quite serious.

Obesity

We know that being overweight or obese can cause a multitude of health problems due to the added stress on the body.

According to Dr. Frank Veith obesity contributes to poor circulation, as the muscles in the legs and calves become fatigued from the burden of extra weight, and therefore are not able to do their part in pumping blood back toward the heart and lungs.(4)

Obesity can also be a contributor to vein and heart disease, which in turn negatively impacts blood circulation.

Diabetes

One of the effects of long-term diabetes is decreased circulation due to the stiffening of veins and arteries due to the increased formation of advanced glycation end-products, or AGEs.(5)

In extreme cases, this lack of circulation can lead to infection and even gangrene, resulting in amputation.(1)

Heart disease

Proper blood circulation starts with a healthy heart, so it stands to reason that heart disease will cause a decrease in circulation.(6)

When the heart is unable to pump blood effectively, circulation to the extremities is decreased in favor of circulation to the main organs.

Raynaud’s Disease

According to the Raynaud’s Association approximately 5% of Americans have Raynaud’s Disease, in which the arteries which supply blood to the skin constrict in response to cold temperatures or other stressors.(7)

Women are more likely to have Raynaud’s Disease than men.

Arterial and vascular issues

In addition to Raynaud’s Disease, there are a variety of other conditions that affect artery and vein health, such as peripheral vein disease, peripheral artery disease, atherosclerosis, and Buerger’s Disease.

All of these conditions can contribute to poor circulation. In addition to medical issues, certain unhealthy lifestyle choices can negatively impact circulation.

Smoking

Smoking can contribute to the buildup of plaque in the arteries, decreasing circulation.(8)

Sedentary lifestyle

Skipping a workout here and there isn’t going to cause poor circulation, but a long-term sedentary lifestyle greatly reduces circulation and increases the risk of health problems.(9)

Eating unhealthy food

Junk food can cause a variety of health problems, including heart and arterial disease that can contribute to poor circulation.(10)

Sitting for long periods

Even people who exercise regularly can find themselves with poor circulation if they spend a lot of time sitting for long stretches without taking regular breaks to stand, move, and stretch their bodies.

What Are the Best Vitamins for Circulation?

Several vitamins and nutritional supplements can promote circulation.

It is currently unclear exactly how or why these supplements improve circulation, but Livestrong outlines several studies which have proven the connection.(11)

While overdose of these vitamins is rare, serious symptoms can develop if an overdose should occur.(12)

Please talk to your doctor before taking these supplements to be sure that they are safe for you and will not interact negatively with other medication you may be taking.

Vitamin B-6

According to the Mayo Clinic, vitamin B-6 can decrease your risk of heart disease and clotting disorders when taken in conjunction with other nutrients.(13)

Vitamin B-12

The National Institutes of Health notes that B-12 may also be useful in lowering the risk of heart disease.(14)

Vitamin D

Vitamin D is vital to absorption of other nutrients, so it is key to overall health.(15)

Most people, especially those living in northern locales, are unable to get sufficient vitamin D from the sun, and it is not available naturally in food.

Vitamin E

Not only does vitamin E help improve circulation, but it is also an important nutrient for skin health.(16)

Vitamin K

Newborns often receive vitamin K injections at birth to prevent clotting.(17)

While this nutrient can improve circulation, you should check with your doctor before taking it to make sure that you don’t have any health problems that could be exacerbated by excess vitamin K, as it can increase clotting.

Niacin

According to the University of Maryland Medical Center niacin helps to improve circulation and suppress inflammation. There is significant evidence indicating that niacin can help improve cholesterol levels.(18)

WebMD points out that high doses are necessary to achieve these results, and these doses can cause gastrointestinal issues. Niacin should only be taken under the advice and care of a doctor.(19)

Ascorbic acid

Ascorbic acid, or vitamin C, is crucial to artery and vein health.(20)

Those who eat a healthy diet with plenty of fruits and vegetables may not need to supplement with vitamin C, and too-high doses can be problematic for people with kidney disease and certain genetic disorders.

Some things to remember when shopping for supplements

Supplements in liquid form tend to be more readily absorbed by the body, but sometimes have a shorter shelf life than capsules or tablets.

Sublingual tablets, or tablets that dissolve under the tongue, can be a nice compromise as they have a longer shelf life than liquids but are more easily absorbed.

There is little regulation when it comes to nutritional supplements, so it’s important to know your brand. Look for companies that have a positive reputation.

Be sure to seek reviews other than those posted on the company’s own website or Amazon, as these can often be “plants” written by company representatives or by people receiving compensation for a positive review.

Pay careful attention to the dosage amounts. More is not always better.

Some supplements such as vitamin D carry a risk of accidental overdose, while others such as vitamin B-12 will simply be expelled by the body if you consume too much.

Discuss optimal dosage amounts with your doctor. A blood test can help determine how much of each supplement you need to take.