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B Vitamins for Circulation & Other Solutions

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March 30, 2012 (Updated: August 16, 2018)
Lily Moran

The family of nutrients known as vitamin B complex is a good example of how even the best diet can’t supply us with all the nutrients we need. Beans, molasses, meat, potatoes, lentils, and chili peppers are good sources of B vitamins. But these nutrients are water-soluble, so they aren’t stored in the body. That means supplements are the best way to make certain that ample supplies are available throughout the day. Look for a product containing the entire B complex in a balanced formula, and follow dosage instructions.

Beyond B vitamins, here are some of my other recommendations for improved circulation:

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  • L-arginine, an amino acid, is known for its ability to expand blood vessels, reduce blood pressure, and encourage better circulation. A typical dosage is 1,000 mg once or twice daily.
  • Curcumin, an extract from the spice turmeric, reduces inflammation that can interfere with efficient blood flow. I recommend 500 mg once daily with food.
  • Omega-3 fatty acids, such as those found in fatty, cold-water fish, aid circulation by helping thin the blood. Look for a molecularly distilled product containing about twice as much EPA (eicosapentaenoic acid) as DHA (docosahexaenoic acid). I recommend taking 1,000 mg twice a day to start.
  • Niacin (also known as vitamin B3) has been shown to improve circulation in extremities. I recommend 1,200 mg daily of niacin or a related supplement, inositol hexaniacinate.

Remember, herbal remedies can take weeks to reach therapeutic levels in the body, so don’t be surprised if you don’t notice improvement instantly. These substances have worked for hundreds, if not thousands, of years, so please be patient. Meanwhile, detoxification methods, such as Epsom salt baths or alternating hot/cold showers, can speed up the process and boost circulation, too.

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