Supplements You Should Take For Blood Health
Taking supplements to improve blood flow helps manage various conditions that affect your blood circulation. This article discusses essential vitamins and supplements for your blood health.
What are the signs of poor blood health?
The most common symptom of poor blood health is cold hands and feet. This is always an indication that you have issues with your blood circulation. Other known symptoms include muscle cramps, fatigue, numbness, and digestive issues.
However, poor blood health may also be associated with underlying health conditions. If you have any of these symptoms or want to improve your blood health, consider using the following vitamins and supplements.
Vitamins and supplements for blood health
Various preliminary studies have pointed out that the following vitamins and supplements are good for your blood health.
According to research, high blood pressure is often associated with inadequate amounts of vitamin D in the body. Additionally, studies indicate that high levels of vitamin D in the blood can reduce the risks of high blood pressure in the first place. People with higher levels of vitamin D in their blood are 30% less likely to have high blood pressure than people with lower levels of vitamin D. Therefore, you should get vitamin D supplements if you have high blood pressure.
Omega-3 fatty acids
Omega-3 fatty acids improve the release of nitric oxide that helps relax blood vessels, thus improving blood flow. According to a study, healthy men who consumed omega-3 fatty acids supplement daily for a month experienced improved blood flow after heavy workout sessions. As much as omega-3 fatty acids supplements are good for your blood health, you are advised not to take more than 3g of the supplement daily, be it from a diet or supplement.
Green tea has been in the market for years, and for good reasons. Experts have found that green tea is good for managing high cholesterol levels. According to many preliminary studies, green tea helps to lower LDL cholesterol and total cholesterol levels. Like any other supplement, green tea should be used in moderation. In fact, doctors suggest that you should use up to three cups daily. Accordingly, follow instructions that come with the supplement.
Various compounds found in hot peppers are good for blood circulation. For instance, capsaicinoid improves blood flow. Accordingly, this supplement is good for your overall blood health for the following reasons:
- It improves vascular health.
- It reduces cholesterol levels.
- It eliminates inflammatory substances in blood vessels.
Capsaicin is found in many peppers, such as cayenne pepper and chili pepper, but can also be taken as a supplement. However, you should note that this supplement may have some side effects that it should not be taken if you have some underlying health conditions. Always consult your doctor first.
Coenzyme Q10 (CoQ10)
Coenzyme Q10 is a substance found in every cell in your body and is very similar to a vitamin. The human body produces CoQ10, which is used in the cells to produce the energy required for various cellular functions. Additionally, CoQ10 is an antioxidant that protects your body from damage resulting from harmful molecules.
CoQ10 is naturally available in small amounts in different types of food. Foods such as kidney, liver, beef, soy, mackerel, and heart have a high content of CoQ10. CoQ10 helps enzymes in your body to protect the heart. It is also essential in managing heart failure, boosting energy, and speeding recovery after a workout.
Curcumin is a type of oxidant that is found in turmeric. It also occurs naturally as phenol. According to a study in 2017, 39 healthy adults who consumed 2g of curcumin daily for 12 weeks experienced improved blood circulation and functioning in elements within their blood vessels. This product can be found as a supplement in various drugs stores. Accordingly, it can be found in food stores and online health stores.
Magnesium is essential for various body functions, such as regulating blood pressure. As a necessary mineral in the body, magnesium helps reduce blood pressure by enhancing nitric oxide production. This element is a signaling molecule that improves relaxation in the blood vessels.
If you have chronic medical conditions and you take between 365g and 450g of magnesium daily for up to four months, it will help you reduce your blood pressure. Additionally, taking magnesium in your diet may prevent high blood pressure. Increasing magnesium in your diet by 100 g can reduce the risks of high blood pressure by 5%.
Quercetin is a type of antioxidant called flavonoid that is essential in reducing the risks of cardiovascular conditions. This element is mainly found in onions and can improve the functioning of your blood vessel walls. It is also found to be effective in managing atherosclerosis that may cause a heart attack.
A study shows that consuming 51g of quercetin daily for a month can significantly improve post-meal blood vessel widening. This element can be found as a capsule supplement in various health stores.
L-arginine is one of the amino acids. Taking this element as a supplement is associated with lowering blood pressure levels. Studies have shown that L-arginine lowers blood pressure and diastolic blood pressure in people with high blood pressure and pregnant women, respectively. Additionally, the L-arginine supplement is good for blood flow, blood vessel functioning, and overall blood health.
Your lifestyle matters
In addition to these supplements, your blood health also depends on your lifestyle. For instance, incorporating a workout regime in your life can help you improve your blood flow. Other diets are also good for your blood health. Vitamin B supplements can also improve your blood health.
When you maintain an excellent cardiovascular shape, your heart will pump blood better and more efficiently. Accordingly, you should consider a stress management routine that helps you deal with anxiety, depression, and other stress-related issues. Stress and smoking are associated with constriction of the blood vessels. Massage therapy is also good for your blood health as it improves blood circulation.
The bottom line
Sometimes poor blood health may be caused by underlying medical conditions. Therefore, you should always consult your physician before you start taking any of these supplements.