Dealing with Poor Circulation? Try These Top Vitamins for Blood Circulation in Legs

What Are The Signs of Poor Circulation?

Your blood vessels play a major role in your circulation. If they become inflamed, it can be harder for your blood to carry oxygen and important nutrients to your muscles and organs. And when that happens, your risk of heart disease and other health problems can increase.

Because of this, it’s important to recognize the early warning signs to catch potential issues before they pop up. Here are some indicators that you might have poor circulation in your legs:

  • Cold feet and toes

  • Numbness 

  • Tingling

  • Swelling

  • Leg cramps


Even though poor circulation is sometimes a sign of an underlying condition like diabetes or blood clots, experiencing the occasional symptom doesn’t necessarily indicate a major health problem. To play it safe, monitor your symptoms and talk to a doctor if they persist or get worse over time.

The Best Vitamins for Blood Circulation in Legs 

While dealing with tingling feet or muscle spasms can be uncomfortable, adding certain vitamins and minerals to your diet can help. These vitamins and minerals are powerhouses of nutrition, working to support healthy blood flow by keeping your blood vessels strong and healthy.

To learn more, here are the best vitamins for blood circulation in legs:

Magnesium

Magnesium is a mineral that improves blood flow through a process called vasodilation. Vasodilation makes it easier for your body to deliver oxygen and nutrients to your muscles, helping them relax and keeping spasms and cramping at bay.

Best Sources of Magnesium

If you’re low on magnesium, foods like dairy, nuts, whole grains, and fish are some of the best sources of magnesium. Here are some to incorporate into your diet:

  • Almonds

  • Spinach

  • Bananas

  • Avocados

  • Salmon

Taking supplements is a great way to get your daily dose of magnesium without having to change up your diet. When shopping for supplements, be sure to pick ones that don’t use unnecessary fillers or additives. 

Our Pick: Black Girl Vitamins - Magnesium (Citrate)

Vitamin C

Vitamin C is the muscle behind healthy blood circulation. It stimulates collagen production in your blood vessels, keeping them strong and flexible while lowering oxidative stress levels.

Best Sources of Vitamin C

It’s common knowledge that citrus fruits are a huge source of vitamin C, from oranges to grapefruits. But beyond citrus, you can get your vitamin C fix in other foods like:

  • Bell pepper

  • Strawberries

  • Broccoli

  • Kale

  • Tomatoes

Vitamin C is prevalent in more than just food. There are a wide range of options available, from supplements to serums to nasal sprays.

Vitamin E

Vitamin E is the ultimate defense for your blood vessels. Like an antioxidant, it not only fights oxidative stress, inflammation, and plaque buildup, but also helps prevent them from coming back.

Best Sources of Vitamin E

  • Almonds

  • Spinach

  • Avocadoes

  • Broccoli

  • Hazelnuts

While vitamin E supplements are available to buy on their own, they’re often combined with other vitamins for more comprehensive antioxidant support. If you’re looking to fight poor circulation and aid in other important bodily functions, try a multivitamin that includes vitamin E.

Our Pick: Black Girl Vitamins - Once A Day Gummies

Omega-3 Fatty Acids

Inflammation is one of the biggest enemies of healthy blood circulation. But fortunately, omega-3 fatty acids counteract it by relaxing and widening your blood vessels to prevent blockages. This promotes healthy blood pressure and, in turn, improves overall blood circulation.

Best Sources of Omega-3

  • Fatty fish like salmon or mackerel

  • Flaxseeds

  • Walnuts

  • Eggs

  • Seaweed

If you’re plant-based, keep in mind that Omega-3 supplements are commonly sourced from fish like salmon, mackerel, cod, or krill. When buying supplements, be sure to look for vegan options made from chia, hemp, flaxseed or algal oil.

Our Pick: Black Girl Vitamins - Omega-3

Iron

Iron is a key player in red blood cell production — an important process that helps move oxygen throughout the body. Without enough iron, the body struggles to transport oxygen efficiently, which can cause dizziness, shortness of breath, and even anemia.

Best Sources of Iron

  • Beef (especially liver)

  • Eggs

  • Lentils

  • Leafy greens

  • Chickpeas

Iron is a non-negotiable when it comes to promoting healthy blood circulation. But according to research, Black and hispanic women are two to three times more likely to experience iron-deficiency than other groups. To get more iron in your diet, consider eating more iron-rich foods or taking a quality daily supplement.

Our Pick: Black Girl Vitamins - Iron Gummies

Sources: 


Poor Circulation: Symptoms, Causes, and Treatments | Cleveland Clinic


Key minerals to help control blood pressure | Harvard Health


Vitamins and supplements for circulation | MedicalNewsToday


Vitamins for Leg Circulation: Boosting Vascular Health | Newman Medical


Iron-Deficiency Anemia in Women of Color | Healthgrades

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