Circulatory Support
If you take a walk down the aisles of your local pharmacy, you’ll likely see a lot of supplements. Some of these will seem pretty familiar: vitamin C, vitamin D, zinc and fish oil. However, the supplement industry is booming, so you’ll probably see supplements you’ve never heard of before, such as spirulina, saffron, turmeric and evening primrose oil.
If you have ever been told that you have circulation issues or that you have cardiovascular disease, you may be wondering if any of these many, many supplements for circulation can help improve yours.
The answer is… maybe! You should always speak with your physician before starting any supplement.
Circulation and Cardiovascular Disease
The American Heart Association (AHA) notes that nearly half of Americans have some form of cardiovascular disease. This is especially dangerous because heart disease is the number one cause of death, and stroke is the number five cause of death.
Dr. Gregg C. Fonarow, a professor of cardiovascular medicine and science at the University of California, Los Angeles, states, "High blood pressure is a major modifiable risk factor for heart attacks, heart failure, stroke, kidney failure and premature cardiovascular death. Achieving and maintaining a healthy blood pressure level can markedly lower the risk of these cardiovascular events for men and women, young and old and all race-ethnic backgrounds."
5 Supplements to Enhance Circulation
There are a variety of supplements that may be helpful for overall heart health and improving circulation. Here are our top five picks.
1. Nitric Oxide Supplements
There are a variety of types of nitric oxide supplements, but the most common are L-arginine and L-citrulline. Nitric oxide is naturally occurring in a variety of foods. However, proponents of nitric oxide believe that you may need higher levels when utilizing it to promote heart health.
According to the Biochemical and Biophysical Research Communications journal, nitric oxide supplements may reduce arterial stiffness, lower blood pressure and improve carotid artery blood flow.
These supplements may also help with erectile dysfunction, which may be related to circulation issues. Research indicates that nitric oxide supplements may improve blood flow to the vessels of the penis.
2. Fiber
Fiber is found in the foods that we eat, such as bread, rice, fruits and vegetables. However, a fiber supplement can be very protective for those who have difficulty consuming enough fiber through diet.
In a retrospective 1998 study published by Circulation, researchers gleaned that diets rich in cereal fiber reduced the risk of stroke, especially in men with hypertension.
The obvious choice is to consume more foods that are rich in fiber. However, this is difficult for many people, so supplementing is reasonable. A popular fiber supplement is a psyllium, such as Metamucil. It works by forming a thick gel in the gut, soaking up bile acids, preventing re-absorption and is then eliminated as waste.
3. Omega-3 Fatty Acids
Remember when we discussed nitric oxides? Omega-3 fatty acids are helpful when combined with nitric oxides because they encourage the release of nitric oxides, allowing more blood to flow through blood vessels.
Omega-3 fatty acids also have other effects on circulation; some research suggests they are anti-inflammatory, improving the heart cells' overall effectiveness. This is a boon for everyone, especially smokers or those with high BMI.
4. Garlic
Short of being a spice that is measured by the heart rather than by the measuring spoon (ha!), garlic can also be found in supplement form. It is widely known that garlic has anti-inflammatory properties and has been used in traditional and Eastern medicine for centuries - potentially for excellent reasons.
Researchers believe that the antioxidants in garlic, particularly allicin, help to relax and subsequently widen blood walls, allowing for improved circulation.
A 2017 study evaluated adults with heart disease. Study participants consumed either garlic powder or a placebo for three months. After the study, those who had consumed the garlic powder had improved blood flow. However, the amount of blood flow was not statistically significant, indicating that further research needs to be conducted.
5. Turmeric
Yet another supplement that is taking the world by storm is turmeric!
Turmeric is derived from the rhizome of Curcuma longa L. It has been used for centuries in food preparation and traditional medicine to treat disease. Only recently have we begun to study it as a treatment for heart disease.
Turmeric has anti-inflammatory properties, and research even indicates that, when given intravenously following a heart attack, it can be just as effective at reperfusion of the heart as other Western medications. On a preventative level, it may help to prevent plaques from developing, reduce lipid levels and prevent cardiac arrhythmias.
Nutrition Today states, “An abundance of preclinical data point to the considerable potential of curcumin and turmeric to contribute to the alleviation of numerous conditions, especially those mediated by dysregulated inflammation and generation of oxidative stress, such as cancer, cardiovascular disease, GI inflammatory diseases, arthritis and Alzheimer disease. However, more detailed mechanistic characterization of curcumin's impact in the initiation and progression of these disease conditions is much needed.”
In short - turmeric may be a wonder supplement but don’t allow it to replace your medications … yet!
Article Resources
- American Heart Association (Cardiovascular diseases affect nearly half of American adults, statistics show)
- Circulation (Intake of Potassium, Magnesium, Calcium and Fiber and Risk of Stroke Among US Men)
- Medical News Today (Vitamins and supplements for circulation)
- Medical News Today (What to know about nitric oxide supplements)
- University Hospitals (How fiber supplements can lower your cholesterol, improve your heart health)