1. Vitamin B12 & Folate (B9)
Why: Deficiency can cause nerve damage and numbness that mimics poor circulation
Best sources: Eggs, salmon, nutritional yeast, leafy greens
Note: Older adults and those on acid reducers (like PPIs) are at high risk for B12 deficiency
2. Vitamin E
Why: A potent antioxidant that protects blood vessels and reduces platelet “stickiness”
Dose: 100–400 IU/day from food (sunflower seeds, almonds, spinach) or supplement
Caution: High doses may increase bleeding risk—avoid if on blood thinners
3. Magnesium
Why: Helps relax blood vessels and supports healthy blood pressure
Signs of deficiency: Muscle cramps, restless legs, poor sleep
Best forms: Magnesium glycinate or citrate (200–400 mg/day)
4. Omega-3 Fatty Acids (EPA/DHA)
Why: Reduce inflammation, lower triglycerides, and improve endothelial function
Dose: 1,000–2,000 mg combined EPA/DHA daily from fish oil or algae
Bonus: May reduce leg pain in people with PAD
When Poor Circulation Is a Medical Emergency
While vitamins help, never ignore these red-flag symptoms—they may signal PAD, blood clots, or heart disease:
Leg pain when walking that goes away with rest (claudication)
One leg significantly colder, paler, or more swollen than the other
Open sores on feet or legs that won’t heal
Sudden swelling + shortness of breath (possible DVT or pulmonary embolism)
If you have diabetes or smoke, you’re at higher risk for silent PAD—ask your doctor about an ankle-brachial index (ABI) test, a simple, painless circulation screening.
