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Good blood flow delivers oxygen and vital nutrients to cells, tissues, and organs throughout the body.
Poor blood flow can give rise to many symptoms, including:
- numb, tingling, or cold hands and feet
- swollen abdomen, legs, ankles, or feet
- digestive problems
- fatigue
- muscle cramping or joint pain
- paler or blueish skin
- slow healing time
- erectile dysfunction
- chest pain
- confusion or lightheadedness
Taking medications that improve blood flow may help manage conditions that cause poor circulation. However, some vitamins and supplements might also help increase circulation or contribute to healthy blood flow.
Learn about them, and what the research says, in this article.
Although there is no solid scientific evidence to support their use, many preliminary studies and research articles suggest that certain vitamins and supplements may improve blood flow.
Examples include:
Vitamin B-3

Vitamin B-3, or niacin,
- increase blood vessel function
- reduce blood levels of bad cholesterol
- reduce inflammation within blood vessels
Inflammation in the blood vessels can lead to the development of conditions such as atherosclerosis, which can damage them or cause them to narrow.
As the
It is essential not to take too much vitamin B-3, as it can cause adverse effects. The upper limit for adults is
Vitamin B-3 is available in capsules and as a powder in drugstores and online.
Iron
The body needs iron to make hemoglobin, the protein within blood that carries oxygen. The body also needs iron to make myoglobin, a protein that carries oxygen from the lungs to muscles.
The body also uses iron to make connective tissues, including those within blood vessels that allow them to control blood pressure.
Adults should never consume more than
People can buy iron supplements at a pharmacy or online.
L-arginine
L-arginine is a semi-essential amino acid present in some meats and nuts. It helps stimulate the release of nitric oxide, a compound that causes the smooth muscles lining blood vessel walls to relax.
The author of a
To get blood flow benefits, it may be important to consume L-arginine alongside B vitamins. Some
The same study looked at 80 adults, ages 40–65, with mild to moderately high blood pressure. The participants took 2.4 grams (g) of l-arginine, 3 mg of vitamin B-6, 0.4 mg of folic acid, and 2 micrograms of vitamin B-12.
After 3 months, those taking the supplements experienced significant improvements in blood vessel health and a reduction in blood pressure compared with those who took a placebo.
L-arginine is available for purchase online.
Omega-3 fatty acids

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids that
In a
However, the
Look for omega-3 fatty acids in drugstores and online.
Capsaicin
Compounds called capsaicinoids, which are present in some hot peppers,
- reduce free radical damage and inflammation
- increase vascular health
- lower blood pressure
- reduce cholesterol levels
- reduce inflammatory chemicals within blood vessels
Many people take capsaicin as a supplement, but it is also present in many peppers, especially chilli peppers and cayenne peppers.
People should be aware that capsaicin can cause bothersome side effects, even in small doses. These include:
- stomach pain
- burning sensations
- nausea
- bloating
Capsaicin is available to purchase in some drugstores and online.
Quercetin
Antioxidants called flavonoids may help reduce the risk of cardiovascular events.
In some
In a small
People can look for quercetin capsules online or at a pharmacy.
Beetroot powder
Red beetroot powder
In a small
People can buy beetroot powder supplements online.
Cinnamon
Cinnamon
However, the
Cinnamon supplements are available in many grocery stores and online.
Learn more about the health benefits of cinnamon here.
Garlic
Garlic
In a
The garlic powder improved blood flow in the upper arm compared with a placebo. However, the researchers did not find the evidence to be statistically significant. More research is necessary to determine if garlic is beneficial to blood flow.
Learn about the other possible benefits of garlic in this article.
People can often find garlic at their local grocery store. Those who do not like the taste can try supplements, such as these available for purchase online.
Curcumin
Curcumin is a naturally occurring phenol, a type of antioxidant, present in the spice turmeric.
In a
Those who had curcumin experienced an improvement in elements of blood vessel functioning.
Curcumin is available for purchase in some drugstores, health food stores, and online.
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Eating a vitamin-rich diet is essential to blood vessel and cardiovascular health. That means getting the daily recommend amount of essential vitamins, minerals, and other nutrients contributes to good blood flow.
In most cases, however, there is not enough research to know precisely how specific vitamins and supplements impact blood flow.
Also, everyone responds to nutrients differently, especially based on factors such as underlying health conditions, age, and lifestyle habits.
It is crucial to note that the FDA do not regulate supplements, so people should only purchase reputable brands.
Plenty of lifestyle adjustments may help improve blood flow, including:
- exercising regularly
- eating a healthful, balanced diet
- staying hydrated
- reducing or managing stress
- getting a gentle massage
- quitting smoking
Many vitamins, minerals, and other supplements have the potential to help increase blood flow.
However, not a lot of research suggests that any specific vitamin or supplement can directly improve blood flow. That said, consuming a healthful array of nutrients is vital for overall health.
For people with circulation issues, vitamins may not be an appropriate treatment option. These individuals should speak to a doctor about medical options.
Some supplements can interact with other medications or make certain conditions worse. Always talk with a doctor before trying supplements or vitamins for blood flow problems.