Top 10 Nutrients To Increase Blood Flow

by DailyHealthPost Editorial

In today’s video, we’ll look at 10 nutrients that help increase blood flow for those with hardened arteries, clogged arteries, varicose veins, and swollen legs! We’ll also give you THREE important tips, and recommend the most impactful and affordable nutrients to take to reduce arterial plaque and increase blood flow. So, make sure to watch this video until the end.

Top 10 Nutrients To Increase Blood Flow [Heart, Arteries, Legs & Feet]

First, a precaution that applies to all the supplements we’ll mention in this video: Always consult a healthcare provider before starting any new supplement, to avoid any potential interactions with medications or underlying health conditions.

Let’s begin with Number 10. “Nattokinase”.

Nattokinase is an enzyme extracted from natto, a traditional Japanese food made from fermented soybeans. It can help remove plaque buildup in the arteries by breaking down fibrin, a protein involved in blood clotting. Plaque is made up of cholesterol, fatty substances, calcium deposits, cellular waste products, and fibrin.

Advertisement

By breaking down fibrin and other proteins, nattokinase reduces blood viscosity. This means your blood becomes less thick and sticky, allowing it to flow more smoothly and easily through your vessels. Moreover, this enzyme can dissolve existing blood clots, helping to clear blocked arteries and improve circulation, thereby preventing heart attack and stroke.

Some studies also suggest nattokinase can help lower blood pressure by relaxing blood vessels, further contributing to better blood flow.

While you can get plenty of this enzyme by eating natto, many people cannot get used to the slimy texture. To supplement, take 100-200 mg per day.

Next we have Number 9. “Vitamin K2”.

Vitamin K2 helps maintain healthy blood flow by preventing arterial calcification, in which calcium buildup on artery walls leads to plaque and hardening. This vitamin activates proteins, particularly matrix GLA protein (MGP), that help keep calcium in the bones where it belongs and out of the arteries.

In this way, vitamin K2 helps maintain the elasticity of the arteries, thereby improving blood flow and reducing the risk of heart attack and stroke.

A 2021 JAMA study of over 50,000 Danish individuals found that higher vitamin K2 intake was associated with significantly lower risk of coronary artery disease (CAD). CAD is caused by plaque buildup in the arteries supplying blood to the heart muscle.

Advertisement

You may be surprised to learn that natto is the richest overall source of vitamin K2, particularly the MK-7 form which lasts longer and is better absorbed by your body than MK-4.

While sauerkraut (fermented cabbage) is often touted as a good plant-based source of vitamin K2 MK-7, it actually has 100-200 times less MK-7 per serving than natto. On the other hand, animal products like goose liver paste, egg yolks, and hard cheeses contain the MK-4 form of vitamin K2, which is less bioavailable than MK-7.

The recommended dose of vitamin K2 is 90-120 mcg per day for adults. When supplementing with vitamin K2, it is important to ensure your body is not lacking in vitamin D3 and magnesium as these nutrients work synergistically. Vitamin D3 helps absorb calcium, which vitamin K2 then ensures is properly utilized in bones rather than soft tissues, while magnesium aids this process by activating vitamin D.

Moving on, we have Number 8. “Aged Garlic Extract”.

Several studies have shown that aged garlic extract can prevent and reduce both soft and calcified plaque buildup in your arteries, thereby helping to reduce your risk of cardiovascular disease.

While the key compound in garlic, allicin, is known for its potent antioxidant and anti-inflammatory effects when crushed or cut, aged garlic is even more powerful for your body.

Advertisement

This is because the aging process, which involves storing sliced garlic in specialized containers for up to 20 months, concentrates and stabilizes garlic’s beneficial compounds, making them more bioavailable and effective for your system.

Aged garlic increases the production of nitric oxide in the endothelial cells lining the inside of your blood vessels. Nitric oxide is a signaling molecule that acts as a vasodilator to relax and widen your blood vessels, thus enhancing blood flow throughout your body.

A study involving individuals aged 40 to 75 found that aged garlic extract significantly reduced coronary artery plaque in participants with metabolic syndrome. The typical dosage of aged garlic extract used in studies ranges from 1200 mg to 2400 mg per day.

Coming up next is Number 7. “Pomegranate”.

pomegranate juice

Pomegranates are a rich source of powerful antioxidants called polyphenols that combat plaque formation in several ways.

First, these polyphenols, particularly punicalagins, stop the oxidation of low-density lipoprotein (LDL) particles, thereby preventing them from damaging artery walls and contributing to the formation of plaque.

Second, the polyphenols enhance the ability of enzymes associated with high-density lipoprotein (HDL) to break down oxidized lipids in plaque.

Advertisement

Third, they reduce inflammation and oxidative stress in the arteries, preventing plaque formation and growth. Finally, they help clear out dead cells from plaque, making the plaque more stable.

A one-year study found that drinking 50 ml of pomegranate juice daily reduced the thickness of carotid arteries by up to 30% and blood pressure by 21% in patients with atherosclerosis, or clogged arteries. The carotid arteries in the neck are responsible for more than 80% of blood flow to the brain, and narrowing of these major vessels is a major risk factor for stroke.

The next nutrient is Number 6. “Beets”.

Beetroot contains high levels of nitrates that are converted to nitric oxide in the body, thus increasing blood flow and lowering blood pressure.

However, the hypotensive (blood-pressure-lowering) effect is not solely from nitrates. The antioxidant, betalain, which give beets their vibrant red color, also play a role by blocking the angiotensin-converting enzyme (ACE) that constricts your blood vessels.

This is supported by a study showing beetroot juice reduced blood pressure more effectively than nitrate-rich beverages, suggesting compounds like betalains are involved. Furthermore, research funded by the British Heart Foundation showed that drinking beetroot juice daily lowered inflammation levels for those with heart failure. Chronic inflammation can lead to heart disease.

Coming up next is Number 5. “Niacin”.

vitamin B3

Niacin, also known as Vitamin B3, increases blood flow by raising “good” HDL cholesterol, lowering LDL cholesterol, and reducing inflammation, which together help reduce arterial plaque buildup.

Advertisement

Specifically, niacin lowers the small, dense LDL particles in your blood, which are more likely to form plaque than larger, buoyant LDL particles. It shifts the distribution of your LDL particles from smaller and denser, to larger and more buoyant.

This is why some people with a high LDL number do not develop coronary artery disease. They have lots of large, buoyant LDL particles, which do not contribute much to plaque buildup.

The typical dosage range of niacin that has been studied and shown to lower LDL cholesterol levels is 1,000-3,000 mg per day. This is often given in an extended-release form to reduce the flushing reaction triggered by increased blood flow to the skin’s surface.

And at Number 4, we have “Vitamin C”.

citrus fruits

Vitamin C, or ascorbic acid, plays a crucial role in improving blood flow. First, it neutralizes free radicals that can damage blood vessels and contribute to plaque formation, through its potent antioxidant properties.

Second, vitamin C is essential for the production of collagen, a protein that fortifies the walls of arteries, making them less likely to develop plaque and other forms of damage. Third, it enhances the production and availability of nitric oxide to improve blood flow.

Even though fruits and vegetables like oranges, bell peppers, broccoli, and cauliflower are rich in vitamin C, eating these foods alone is not enough to meet the daily recommended intake for most people.

Advertisement

For supplementation, the recommended dosage of vitamin C is 500 to 1,000 mg per day, while up to 2,000 mg per day is considered safe without risking side effects such as digestive issues. You’ll get the most benefit by taking a food-based vitamin C supplement, and dosing throughout the day.

Moving on, we have Number 3. “L-Citrulline”.

L-Citrulline is an amino acid that gets turned into L-arginine primarily in your kidneys. L-arginine is like a building block for making nitric oxide. When there’s more nitric oxide, your blood vessels relax and widen, allowing blood to flow more easily. This makes it harder for plaque to build up in your arteries.

To naturally boost your citrulline levels, you can eat watermelon, cucumbers, and cantaloupe. However, for a more concentrated dose, supplement with 3–6 grams of L-citrulline per day.

So, why not take L-arginine directly? For older people, taking citrulline supplements raises arginine levels more than taking arginine itself, because citrulline doesn’t get broken down by the liver first.

The next nutrient is Number 2. “Magnesium”.

Many adults don’t get enough magnesium in their diet, which is problematic because low magnesium levels are closely linked to an increased risk of developing high blood pressure, atherosclerosis, and irregular heartbeats.

Magnesium acts as a calcium blocker, preventing calcium from hardening the artery walls. It also regulates the turnover of proteins like collagen and elastin, which are essential for keeping arteries flexible and elastic, allowing for smooth blood flow. Furthermore, magnesium promotes the production of nitric oxide to increase blood flow throughout the body.

Advertisement

The recommended dietary allowance (RDA) for magnesium is 320-420 mg/day for adults. Some of the top sources of dietary magnesium are pumpkin seeds, spinach, cashews, quinoa, almonds, and dark chocolate.

While there are numerous forms of magnesium supplements, each with its own potential advantages, it is more important to focus on the adequate intake of magnesium through a balanced diet, and supplementation when needed.

And at Number 1, we have “Omega-3 Fatty Acids”.

Omega-3 fatty acids like EPA and DHA have anti-inflammatory effects that can calm down the inflammation driving the buildup of plaque in your artery walls. These healthy fats promote the formation of stable, fibrous plaque that is less prone to rupturing compared to the unstable, fatty plaque that can easily break off and cause a heart attack or stroke.

Moreover, omega-3s improve the function of your endothelial cells, allowing your arteries to dilate and widen properly for better blood flow. Additionally, the omega-3s in fish oil have a mild blood-thinning effect that can help prevent excessive clotting and improve your blood flow.

The recommended dose of Omega-3s for cardiovascular benefits varies across studies but typically ranges from 1-4 grams per day of combined EPA and DHA. You can obtain EPA and DHA from fatty fish like wild salmon, mackerel, sardines, trout, and shellfish like oysters.

When considering fish oil supplements, avoid cheap, big-box brand fish oils because they are likely to have oxidized and gone bad.

Finally, here are THREE important tips for improving arterial health and blood flow.

One. Physical activity and lifestyle changes like regular exercise, not smoking, and maintaining a healthy weight are the most proven and important treatments.

Two. It’s not just about adding supplements – avoiding inflammatory foods high in sugar and triglycerides that exacerbate plaque buildup is equally important.

Three. Instead of taking all 10 supplements, focus on the most important and affordable ones, along with an anti-inflammatory diet.

The natural solution we recommend contains many of the most important nutrients in one supplement, such as vitamin K2, magnesium, pomegranate, beets, vitamin C, L-citrulline and more. This is in powder form so there are no pills to swallow. Click the link below to learn more.

if you are considering an Omega-3 supplement, the solution we recommend combines the advantages of fish oil AND krill oil into one clean supplement. Click the link below.

Advertisement