are you feeling tired can't seem to shake that sluggish feeling we've got the ultimate remedy it's not a cup of coffee a nap or even a good oldfashioned run in the park it's something much more essential much more vital and much more energy boosting we're talking about blood flow and circulation that's right did you know that poor blood flow and circulation can lead to serious health issues like fatigue heart disease and stroke in today's video we'll share the top vitamins that will give your blood flow and circulation the Boost they need so sit back and prepare to be amazed by the power of vitamins first up is vitamin K2 circulation means that blood is moving through the body's arteries veins and capillaries good circulation is vital for transporting oxygen and nutrients to your tissues and organs and eliminating waste sometimes as our blood circulates throughout our body we can experience blood clotting which vitamin K can help manage but did you know that a specific form of vitamin called vitamin K2 is what actually helps circulation vitamin K2 also known as menaquinone is a form of vitamin K that has exceptional benefits for circulation it works by activating a group of proteins called Matrix GLA protein or mg GP calcium deposits can build up in the blood vessels as we age making them narrower and stiffer this can hamper blood flow and increase the risk of cardiovascular disease however vitamin K2 can help prevent this by activating MGP proteins that move calcium out of blood vessels and into bones this helps to keep blood vessels flexible and open allowing for better blood flow vitamin K2 is good for circulation lowers the risk of dying from heart disease and may be suitable for brain health and how the body uses sugar the RDA from vitamin K2 is 180 to 360 microG however it's important to note that if you're on blood thinning medication you should consult your doctor before taking this vitamin moving along take the B vitamins seriously B vitamins are a group of important nutrients that help keep the body healthy by controlling the flow of blood folate vitamin B6 and vitamin B12 in particular help the body control how much homocysteine it makes homocysteine is an amino acid created as a byproduct of protein metabolism an ideal homocysteine level is 7 to 10 Yul per liter but when homocysteine levels are higher than this it can damage the endothelium or the lining of the blood vessels this makes it more likely that you'll develop V atherosclerosis blood clots or coronary heart disease which can increase your chances of having a stroke or developing dementia folate vitamin B6 and vitamin B12 all work together to change homocysteine into other amino acids like cysteine and methionin that are not bad for blood vessels when a good amount of these vitamins are in the body they can help keep homosysteine levels in a healthy range and protect the endothelium from damage the suggest Ed daily dose of vitamin B12 is around 3 microG vitamin B6 is around 2 mg and folate is around 400 microgr of dietary folate equivalence or DFE however studies say that higher daily doses of these vitamins may be needed to reduce homocysteine levels a study was conducted on individuals who had suffered mild Strokes which examine the effects of high does formulation of B vitamins this formulation contained 25 mg of B6 400 microG of B12 and around 3 mg of folic acid and was found to lower homocysteine levels as expected however the study concluded that this treatment did not have any significant effect on vascular outcomes the consistent Association of total homosysteine with vascular risk suggests that further investigation into the hypothesis is needed therefore longer trials involving different populations with elevated total homocysteine may be necessary to fully explore the potential benefits of high do B vitamin formulations but suppose you have a genetic variant that reduces your folate metabolism in that case it's a good idea to have your homosysteine level tested and take the appropriate daily B vitamins recommended by a medical professional vitamin B3 also known as niin is also essential for circulation it can reduce inflammation and bad cholesterol or LDL levels which can improve blood flow and reduce the risk of cardiovascular disease B vitamins are essential for making red blood cels fighting off infections and even keeping your brain and nervous system healthy vitamin B nutrients are abundant in green leafy vegetables such as kale and spinach you can also benefit from vitamin B supplements do you eat enough vitamin E vitamin E has several mechanisms through which it can improve circulation first did you know it protects the endothelial cells that line the blood vessels these cells are essential for keeping blood vessels healthy and ensuring proper blood flow vitamin E protects endothelial cells from oxidative stress it can also help reduce inflammation in the blood vessels lowering the risk of heart disease also vitamin E has a beneficial effect effect on the production of nitric oxide because it increases nitric oxide production nitric oxide is a molecule made by endothelial cells it helps blood vessels relax and widen which improves blood flow find out if you're getting enough vitamin E and how to boost your levels in our video six signs you're not getting enough vitamin E and get the inside scoop on the fun easy ways to improve vitamin E levels now let's talk about a few antioxidants antioxidants are good for healthy circulation because they help reduce oxidative stress and inflammation when your body has too many free radicals or insufficient antioxidants it can lead to oxidative stress which damages cells and tissues and can result in inflammation polyphenol Rich plant extracts like curcumin which is found in turmeric are potent anti-inflammatory agents they reduce inflammation in the blood vessels improve the blood vessels health and promote better blood flow turmeric also helps reduce platelet aggregation because curcumin inhibits the formation of blood clots platelets are blood cells that play a role in blood clotting when platelets aggregate or stick together they can form clots that block blood flow turmeric also promotes the release of nitric oxide try turmeric the dried spice or 125 mg of turmeric extract to enjoy these benefits another naturally occurring phytochemical reservatrol can improve circulation just like curcumin primarily found in grapes berries and peanuts 30 to 100 mg of reservatrol daily can significantly affect your blood vessels now let's talk about the superhero of the Vitamin World vitamin C vitamin C also known as ascorbic acid is a water soluble vitamin that helps strengthen the blood vessels by making more collagen collagen is a structural part of the walls of the blood vessels and its deficiency can weaken the blood vessels affecting your circulation vitamin C also has antioxidant properties which can help protect the blood vessels from damage caused by free radicals it can eliminate free radicals and lower the chances of blood vessel damage vitamin C also inhibits the oxidation of LDL cholesterol and prevents arterial plaques if ignored plaques can block blood flow and increase the risk of cardiovascular disease in the long run nitric oxide which is vital for controlling blood flow is also made better by vitamin C so make sure you include a lot of citrus fruits or supplements in your diet the recommended daily amount RDA for vitamin C is 90 to 75 mg moving along you need a vitamin Duo L Arginine and L citrine these two amino acids are known for improving circulation in cardiac health by working together in a process called the L Arginine nitric oxide pathway L citrine is converted into L Arginine in the body stimulating nitric oxide production the improved blood flow and circulation brought on by increased nitric oxide levels can lead to many benefits for cardiovascular health nitric oxide lowers blood pressure by making blood vessels wider this makes it easier for the heart to pump blood throughout the body which lowers blood pressure this can help to protect the heart from the strain that the high blood pressure puts on it another benefit of L Arginine and L citrine is the Improvement of peripheral circulation peripheral circulation is the flow of blood through the body's smaller blood vessels and capillaries outside the heart and brain the smaller vessels are also affected by nitric oxide which can help to improve vasodilation vasodilation is the widening of blood vessels which boost circulation this can help with conditions like neuropathic pain and erectile dysfunction L Arginine and L citrine are found in red meat chicken pork dairy products lentils chickpeas soybeans and fruits especially watermelons however getting enough of these amino acids from food alone may be difficult so supplements may be necessary for some people last on our list is vitamin D vitamin D is an important nutrient for healthy bones a strong immune system and strong muscles Recent research suggests that vitamin D plays a role in heart and blood vessel Health including improving blood flow those with low vitamin D levels are more likely to have issues with their C cardiovascular system including high blood pressure heart attacks and strokes vitamin D regulates the levels of the hormone Angiotensin which is a vasoconstrictor and raises blood pressure vitamin D also helps promote nitric oxide production and lower blood pressure it also regulates certain enzymes such as the Rin Angiotensin aldosterone system or RAS a hormone system that controls blood pressure and fluid balance in the body vitam D can change the levels of specific inflammatory markers like inter lucans and tnf Alpha which are involved in inflammation in the health of blood vessels all these factors promote excellent circulation vitamin D is present in oily fish eggs and mushrooms but most of it is produced by the body when the skin is exposed to light so try to increase your vitamin D intake by spending more time outside or supplementing but let's not stop here to learn more about the different ways to improve circulation like through good nutrition exercise and supplements let's keep the conversation going by watching some more videos check out 20 proven tips for improving blood circulation or 21 foods that boost blood circulation go ahead click one or better yet watch both and learn how to optimize your circulatory system what nutrients do you rely on for boosting your circulation let us know in the comments below
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Benim kanalımın ismi: Green Wellness Guide