When you think of supplements, you probably think primarily of vitamins and minerals. However, other supplements are beneficial for health in general—and your circulation in particular.
These supplements don't contain any vitamins or minerals; instead, they're made up of specific ingredients that help keep your blood flow smoothly through your veins and arteries.
These include everything from arginine to l-carnitine. Let's take a closer look at why you should take these supplements and which ones are the best.
L-carnitine is an amino acid that's been shown to have a wide variety of health benefits. These include improved blood flow, better mental clarity, and weight loss. It works via two main mechanisms. First, it helps improve mitochondrial function; second, it increases fatty acid oxidation.
The former means you'll be able to produce more energy from your existing mitochondria. The latter means that you'll be able to break down fat more efficiently. Both of these are crucial for blood flow improvement.
L-carnitine is also believed to help prevent blood vessel damage caused by high blood pressure. Studies have shown that it reduces blood pressure in people with hypertension and improves blood vessel function.
Turmeric has been used to treat various health conditions for thousands of years. It's been shown to help with everything from joint pain to heart disease. It's especially good at improving blood flow, protecting blood vessels, and reducing the risk of blood clots.
Turmeric does this via two main mechanisms: it increases your body's antioxidant levels and reduces inflammation. Both are crucial for protecting your blood vessels from damage and ensuring your blood flows smoothly.
Like turmeric, Boswellia is a plant extract used in Indian Ayurvedic medicine for thousands of years. As with turmeric, it's believed to help with everything from arthritis to heart disease. It's especially good at improving blood flow and reducing your risk of blood clots.
Boswellia does this via three effective mechanisms: it inhibits COX, reduces inflammation, and improves your body's blood clotting function. COX inhibition is crucial for improving blood flow, reducing inflammation, and improving clotting, which is essential for preventing blood vessel damage and blood clots.
Ashwagandha is an Indian herb similar to Boswellia in that it's believed to help with many different ailments. It's beneficial for improving your blood flow and preventing blood clots. It does this via many of the exact mechanisms as Boswellia: it reduces COX, it reduces inflammation, and it improves your blood clotting function.
The only difference is that it also increases your adrenaline levels, which means it's better at increasing your blood flow. In the end, this means that Ashwagandha is even better than Boswellia at improving your blood flow and keeping it from clotting.
Arginine is one of the most common ingredients in blood flow supplements. It's believed to help improve your blood flow by increasing nitric oxide levels in your body. Nitric oxide is a gas released by your blood vessels that is crucial for regulating blood flow.
It reduces the resistance in your blood vessels, making blood flow more easily. Arginine is one of the few supplements that can increase nitric oxide levels in your body. Keep in mind, though, that arginine is not very effective unless you take a lot of it.
As little as 3 grams of arginine per day has been shown to improve blood flow in people with cardiovascular disease, so you should take at least that much if you want it to work for you.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated fatty acids that have been shown to have a wide variety of health benefits. They've been shown to reduce blood pressure, protect your arteries from damage, and increase your blood flow.
The latter is crucial for avoiding blood clots and keeping your blood vessels healthy. Omega-3 fatty acids improve your blood clotting function and reduce inflammation. They're also believed to increase your nitric oxide levels, though studies are unclear on how much they increase them.
The best way to get omega-3 fatty acids is through food, since supplements are often ineffective. The best food source of omega-3s is fish oil, followed by certain other types of edible marine plants. Other plant sources of omega-3s will be much less effective.
The best fish oil supplements contain both EPA and DHA, the two forms of omega-3 fatty acids in fish oil.
Coenzyme Q10 (or just CoQ10) is a potent antioxidant found naturally in your body. It's believed to help improve blood flow by protecting blood vessels from damage. It's also believed to help increase nitric oxide levels, though studies on this are unclear.
CoQ10 is found in many foods so you might be getting enough of it in your diet already. However, supplements are also common and well-studied. The best way to take CoQ10 is orally, as either a supplement or a food source.
The best CoQ10 supplements are made from pure CoQ10 and nothing else.
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ConclusionThe best supplements for healthy blood flow are those that help improve your circulation in general. They can help reduce your risk of blood clots, heart attacks, and strokes and make daily activities like walking and climbing the stairs less tiring. The most effective supplements for blood flow all contain some combination of the following ingredients:
- L-carnitine for energy production
- Turmeric for blood pressure and cholesterol reduction
- Boswellia for blood-thinning and blood-coagulation reduction
- Ashwagandha for blood pressure reduction
- Omega-3 fatty acids for blood-vessel health