10 Ways to Increase Blood Flow

Not only does it look sick, but it's vital for heart, cognitive and sexual health.

#1 Magnesium

Magnesium is an intracellular antagonist to calcium and glutamate, two excitatory signals that can drive excessive contraction / constriction of the vascular systems.

Magnesium can also partially reduce coagulation (blood thickening) by reducing inflammation.

Below is a comprehensive thread on all things magnesium (dosing, foods, etc) for more info there:

#2 Breathing exercises

One of the primary determinants of vasodilation and constriction (the opening and closing of the blood vessels) is stress.

Specifically, sympathetic tone, the “fight or flight” response.

You can calm this response down with diagphragmatic breathing.

#3 Arginine / citrulline

Both of these amino acids are used by the body to produce nitric oxide, the primary vasodilator in the blood vessels.

Both are dosed at 3-6g roughly.

Nitric oxide is a double edged sword though, since it is an inflammatory mediator and can shut off mitochondrial energy production - things to be aware of.

Still, it is absolutely essential in the blood vessels.

#4 Beetroot

Beets are exceptionally high in nitrates, which act as direct precursors to nitric oxide.

Consuming beets and beet extracts can have a powerful vasodilating effect in just a few hours.

Supplements with the extract are highly variable in nitrate content, so going for juices, powder or even whole beetroot are more reliable sources.

#5 Ginkgo Biloba

Extracts of ginkgo biloba, a tree, can have powerful blood flow enhancing properties.

This is mainly due to their effect on calcium channels - inhibiting them in the muscle cells of the blood vessels which allows them to relax properly.

Typically 100-200 mg daily.

#6 Sunlight

Ultraviolet A has been shown to substantially improve blood flow.

It seems to do so by liberating nitric oxide from stored tissues and releasing it into the blood where it can open up the blood vessels.

#7 Vitamin C

Vitamin C is big here for a few main reasons:

◈ Anti-inflammatory
◈ Antioxidant (spares nitric oxide)
◈ Supports collagen synthesis (needed for blood vessels)

It’s been shown to improve blood flow in response to stressors.

#8 Potassium

Potassium along with magnesium is needed for the relaxation of the vascular smooth muscle cells.

Low potassium stores can screw up your blood pressure and flow.

#9 Optimizing gut health

If your gut is unhealthy it produces a ton of inflammatory mediators like:

➥ Cytokines
➥ Serotonin
➥ Histamine
➥ TMAO

all of which can deplete nitric oxide and promote vasoconstriction in the blood vessels.

#10 Grape juice

Grape juice contains tons of antioxidants that help to spare nitric oxide and lower inflammation.

For instance, in this study grape juice reversed the negative effects of smoking on blood flow.

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