Circulation: Vitamin D and Omega-3 Improve Vessel Health

Article by Arnie Gitomer Jun 10, 2023

As individuals age, their bodies change in many ways. Circulatory problems, encompassing everything from heart disease to arterial insufficiency, impact many people, especially as they age.

A good diet, regular exercise, sufficient sleep, and a healthy lifestyle can go a long way toward maintaining a healthy circulatory system. However, basic supplements, such as vitamin D and omega-3 fatty acids, can improve vascular health.

The Importance of Vascular Health

Circulatory problems plague many Americans. Some circulatory issues, such as heart disease, stroke, and vascular dementia, can be very serious. For example, the global incidence of cardiovascular disease shows that it is responsible for nearly a third of all deaths.

Others, such as poor circulation, may be mild, but that doesn’t mean they don’t have a negative impact on one’s quality of life.

Even poor circulation can result in problems, such as:

• Cold hands and feet
• Numbness or tingling
• Dry skin
• Hair loss on the legs
• Brittle nails
• Erectile dysfunction

In addition to the conditions listed above, poor circulation impact’s the body’s ability to deliver blood that contains the necessary oxygen, glucose, and nutrients required to heal properly. As a result, any injury may take longer to heal with poor circulation, which increases the risk of infection. Sufficient vitamin D can reduce heart and circulatory issues, while omega-3 fatty acids can lower blood pressure.

Vitamin D for Vascular Health

A recent study found that vitamin D reduces heart and circulatory issues in osteoarthritis (OA) patients. This study analyzed vitamin D levels in 4,570 individuals with osteoarthritis. Those with vitamin D levels of at least 75 nanomoles per liter of blood were less likely to die from any cause, except cancer, including all heart and circulatory levels.

Another study also looking at vitamin D concentrations in the blood found that participants with concentrations of at least 75 nanomoles per liter of blood had 2% lower odds of cardiovascular disease when compared to those at 50 nmol/l.

Those with peripheral arterial disease (PAD) also tend to have lower vitamin D levels. It only takes a small to moderate amount of vitamin D to promote optimal cardiovascular function, and in many cases, excessive vitamin D levels can be harmful.

The key to effectively using vitamin D to promote circulatory health is to get enough, but not too much. There are several ways to get sufficient vitamin D, such as:

• Spending time outdoors. Sun exposure helps the body produce vitamin D naturally.
• Eating foods rich in vitamin D. Many foods contain vitamin D, especially fatty fish, fortified dairy products and cereals, and some mushrooms. Of course, you can always check the nutritional label on a food to learn its vitamin D content.
• Spending time outdoors. Sun exposure helps the body produce vitamin D naturally.
• Exposure to ultraviolet light.
• Supplementation.

In addition to the cardiovascular benefits, getting sufficient vitamin D can provide other health benefits. These include a strengthened immune system and the development of strong bones and teeth.

If you suffer from circulatory issues, you may request that your physician check your vitamin D levels. If they are low, you should spend more time in the sun, eat foods rich in vitamin D, or take supplements.

Omega-3 Fatty Acids for Lowering Blood Pressure (BP)

Omega-3 fatty acids, especially DHA and EPA, can help lower elevated blood pressure, and they are one of the best supplements to improve overall circulation. While most people think that because they are a type of fat, these supplements may not be good for them. This notion couldn’t be more wrong. Omega-3 fatty acids are an essential fat that most Americans do not get enough of in their daily diet.

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are especially beneficial. These fatty acids encourage the release of nitric oxide, which relaxes blood vessels and allows more blood to flow through them.

Omega-3s have multiple beneficial circulatory effects, including:

Reducing inflammation

Omega-3s protect the endothelium and keep blood vessels healthy. Omega-3’s anti-inflammatory effects may also improve the function of the cells inside blood vessels, encouraging sufficient dilation. This effect also reduces the risk of cardiovascular disease.

Stabilizing arterial plaque

Stabilizing this material can decrease the risk of rupture and precipitation of a heart attack or stroke.

Keeping the blood ‘thin’

‘Sticky,’ or thick, blood can form clots that slow and potentially block circulation. Omega-3 fatty acids discourage platelets from sticking together and forming clots. This benefit keeps your blood thin, fluid, and free-flowing.

Dilation of arteries

The key way Omega-3 reduces blood pressure is through dilation, or expansion, of the arteries.

Omega-3 fatty acids are primarily found in fish oils. The optimal omega-3 dose for lowering blood pressure is between 2 and 3 grams of fish oil daily. However, if you don’t eat fish regularly, you can opt for fish oil supplements or add other foods with omega-3s to your diet.

Other foods rich in omega-3s include:

• Flaxseed and flaxseed oil
• Chia seeds
• Leafy green vegetables
• Walnuts
• Canola oil
• Soybeans and soybean oil
• Cereals, pasta, dairy, and other foods fortified with omega-3 fatty acids

The evidence is clear. Vitamin D and Omega-3 fatty acids can improve cardiovascular health. If you aren’t getting enough of these important nutrients. Incorporating more vitamin D and omega-3-rich foods into your diet greatly reduces your risk of cardiovascular disease. Even small changes can make a huge difference in keeping you healthier!