How to Increase Blood Flow and Circulation: 7 Essential Vitamins and 8 foods to eat

Poor circulation in the body can lead to a variety of uncomfortable and dangerous conditions, from numbness and fatigue to stroke and heart attack. But with the right nutrition and vitamins, it is possible to increase blood flow and improve overall health. We’ll explore what causes poor circulation in the body, how to fix it with vitamins that improve blood flow, as well as which substances are most beneficial for increasing blood flow and circulation. Finally, we will provide tips on how to maximize the benefits of these essential vitamins. So if you want to learn more about improving your circulatory system and boosting your overall health, keep reading!

Physical Signs of Poor Circulation

The most common physical signs indicating poor circulation are cold hands and feet. This can be accompanied by pale or blue skin discoloration due to lack of oxygenated blood flow to the area. Other signs include swelling in the legs or feet due to fluid buildup from inadequate lymphatic drainage; cramping in the calves when walking; slow-healing wounds on legs or feet; and thinning hair on legs or arms due to lack of nutrients reaching follicles through poor blood flow.

Internal Symptoms of Poor Circulation

In addition to physical signs such as those mentioned above, there are also internal symptoms associated with poor circulation which may manifest themselves as general feelings of fatigue; difficulty focusing mentally; mood swings; loss of appetite; insomnia or other sleep disturbances; dizziness when standing abruptly from a seated position (orthostatic hypotension); chest pains not related to exercise (angina pectoris); heart palpitations not related to exercise (atrial fibrillation); high risk for stroke/heart attack if combined with other factors like smoking/diabetes/hypertension etc.; and increased risk for peripheral artery disease (PAD).

Vitamins that improve blood flow

Vitamin B-12 and Vitamin C

Vitamin B-12 is an essential vitamin found in animal products such as meat, fish, dairy, eggs, and fortified foods like breakfast cereals. It helps to produce red blood cells which carry oxygen throughout the body, increasing circulation. Vitamin C helps improve the body’s absorption of iron from food sources which is important for the formation of hemoglobin, a protein in red blood cells. Increasing these two vitamins can help with improving poor circulation.

Nitric Oxide and L-Arginine

Nitric oxide is a compound found naturally in our bodies that encourages circulation by widening blood vessels and aiding with healthy blood flow. L-arginine is an amino acid used to synthesize nitric oxide in the body and it has been shown to improve vascular health when taken regularly as a supplement or through certain foods like nuts or dark leafy greens.


L-citrulline is another amino acid that helps increase production of nitric oxide in the body which improves circulation by dilating arteries and veins allowing more oxygenated blood to move throughout your system efficiently resulting in improved overall health benefits including increased energy levels and better cognitive function.

Trans-resveratrol and Glutathione

Trans-resveratrol is a polyphenol found in red wine which has been shown to improve circulation by helping to increase production of nitric oxide in the body as well as reduce inflammation. Glutathione can also help improve circulation by neutralizing free radicals and reducing oxidative stress, both of which contribute to poor blood flow throughout the body.

Effects of poor circulation on the body

Pain and Discomfort

One of the most common effects of poor circulation is pain or discomfort in certain parts of the body, including hands and feet. This is because there is not enough blood flow to these areas to bring them warmth or nourishment. Chronic pain due to poor circulation can be hard to diagnose since it may come and go with no obvious pattern or cause.

Numbness & Tingling Sensations

Another symptom associated with poor circulation is numbness or tingling sensations in certain parts of the body – usually hands, feet, arms, legs or face – due to lack of sensation caused by insufficient blood supply in those areas. This feeling may come suddenly when you stand up after sitting for a long period or when your feet are exposed to cold temperatures for an extended time period without adequate protection like socks and shoes.

Slow Healing Wounds

Poor circulation means that wounds take longer than normal to heal because oxygen-rich red blood cells cannot reach damaged tissues quickly enough for repair processes to begin immediately; thus slowing down wound healing time significantly compared with healthy individuals with regular levels of good circulation throughout their bodies.

Benefits of Increasing Blood Flow and Circulation. [move this part up, below Causes of poor blood circulation”] 

The benefits of increasing blood flow include improved overall physical health but also mental wellbeing too. Poor circulation can lead to a lack of energy due to reduced oxygen supply which can affect moods negatively leading to depression and anxiety symptoms becoming worse over time if left untreated. On the contrary, increased circulation leads to better digestion as food is able to move through the gastrointestinal tract quicker resulting in less discomfort during this process which is beneficial for those who suffer from digestive issues such as irritable bowel syndrome (IBS). Finally by improving circulation it aids in healthy skin cell regeneration resulting in fewer wrinkles due to toxins being flushed away faster promoting healthier looking skin complexion long term.

Causes of poor blood circulation [move this part up, below “Internal Symptoms of Poor Circulation”] 

Diet: Unhealthy dietary habits, such as eating highly processed foods, refined sugars, and unhealthy fats can lead to poor blood circulation. These unhealthy foods can clog arteries which restricts the flow of oxygen-rich blood throughout the body.

Sedentary Lifestyle: A sedentary lifestyle that includes little or no physical activity can lead to poor circulation in the body. When you don’t move around enough, your muscles don’t get the exercise they need to pump your blood efficiently through your veins and arteries.

Chronic Stress: Constant stress has been linked to an increased risk for cardiovascular disease due to its effect on hormone levels in the body that cause inflammation and plaque buildup in arteries leading to decreased circulation over time.

Chronic Diseases: Certain chronic diseases like diabetes or hypertension can also contribute to poor blood circulation as these illnesses cause damage to veins and arteries over time due to their effects on hormones and metabolism.

Smoking: Smoking tobacco products affects cardiovascular health drastically due too many dangerous toxins it contains including nicotine carbon monoxide etc which are extremely harmful for our health especially when comes down heart vessels.

Substances to Increase Blood Flow and Circulation.

Vitamin B-12 

Vitamin B-12 is a water-soluble vitamin that helps maintain healthy red blood cells and nerve cells. It also helps to produce energy in the body, which can help improve circulation and increase blood flow.

Vitamin C.

Vitamin C is an important antioxidant that helps protect the body from free radicals and oxidative stress. It plays a role in many of the body’s processes, including collagen production and immune system functioning.

Nitric oxide

Nitric oxide (NO) is a gas produced by the body that acts as a vasodilator—it relaxes tight arteries allowing more oxygenated blood flow through vessels leading to increased circulation throughout the body’s tissues and organs including your brain! Nitric oxide can be found naturally occurring in foods such as spinach, kale, celery stalks.


L-arginine is an amino acid that helps produce nitric oxide within our bodies which will ultimately lead to improved circulation levels throughout our bodies. L-arginine can easily be obtained from food sources such as lean meats (chicken/turkey), dairy (milk/yogurt), nuts & seeds(pumpkin seeds/flaxseeds).


L-citrulline is another amino acid with similar effects on improving blood flow much like its companion L arginine does but this one works more directly with nitrate metabolism thus helping form even higher concentrations of nitrates within our bodies. Sources of l citrulline include: melons (watermelons /cantaloupes), squash/zucchini family members along with dark leafy greens .

More substances

Trans-resveratrol: Trans-resveratrol is a natural compound found in various plants, including red grapes. It has been found to have numerous health benefits, such as improving circulation and blood flow. It increases production of nitric oxide, which helps relax blood vessels and improve blood flow.

Glutathione: Glutathione is an antioxidant that plays an important role in cell health and function. Glutathione can be found naturally in many foods such as fruits, vegetables, dairy products, eggs, fish and other seafoods, nuts and seeds.

Foods Rich that promote Blood Flow and Circulation.

Beetroot Extract: Beetroot extract is a natural source of nitrates that can help to improve circulation and blood flow. The nitrates are converted into nitric oxide in the body, which helps to relax and widen the arteries, thus allowing more oxygen-rich blood to flow through them.

Hawthorn Berry: Hawthorn berries contain flavonoids and powerful antioxidants such as proanthocyanidins, quercetin, rutin, catechins, and anthocyanins. These compounds work together to help improve blood flow throughout the body by dilating blood vessels and increasing their elasticity.

Garlic: Garlic has been used for centuries for its medicinal properties due to its high content of allicin. Allicin helps reduce inflammation in the body which can lead to improved circulation as well as lower cholesterol levels.

Dark Chocolate: Dark chocolate contains plant-based flavonols which act as potent antioxidants that help protect cells from damage caused by free radicals while also reducing inflammation associated with poor circulation problems like peripheral artery disease (PAD).

Citrus Fruits: Citrus fruits like lemons, limes, oranges or grapefruit are rich sources of vitamin C; this essential nutrient plays a key role in improving your circulatory system’s ability to transport oxygenated red blood cells throughout your body.

Fatty Fish: Eating fatty fish such as salmon, mackerel, herring, and sardines can help increase blood flow and circulation. These types of fish are rich in omega-3 fatty acids which have been shown to reduce inflammation throughout the body.

Dark Leafy Greens: Eating dark leafy greens like spinach, kale, and Swiss chard is another great way to increase blood flow and circulation. These types of vegetables are packed with vitamins A and C which help strengthen capillary walls throughout the body.

Nuts: Nuts are a great source of healthy fats that can improve cardiovascular health as well as provide essential vitamins for increasing blood flow and circulation. Walnuts, almonds, pistachios, cashews, hazelnuts, and more all contain their own unique blend of minerals that can enhance the body’s ability to move oxygenated blood around efficiently.

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