Blood Vessels

Nutrients connected to Blood Vessels

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Vitamin EEstablished role

  Vitamin E helps widen blood vessels and keeps blood from clotting inside them. High-dose supplements might raise bleeding risk.

• Vitamin CEstablished role

  Blood vessels contain collagen, which needs vitamin C to form.

• CalciumEstablished role

  Calcium supports blood vessel function.

• Arginine and citrullineEstablished role

  Arginine is the raw material for nitric oxide, which helps blood vessels relax. Whether extra supplements help is unproven.

• HibiscusPreliminary or mixed

  Blood pressure, a measure tied to the blood vessels, fell in several trials, though results vary and Cochrane judged the evidence insufficient.

• Horse chestnutPreliminary or mixed

  Used for symptoms of poorly functioning leg veins; studies describe symptoms, not repair of the veins.

• Licorice rootDocumented risk

  Pooled studies show higher blood pressure with regular glycyrrhizin intake (about 5 mm Hg systolic).

• Butcher's broomPreliminary or mixed

  Studied for leg vein problems (chronic venous insufficiency). We found no evidence on the veins themselves, only on leg swelling and symptoms.

• Bitter orangeDocumented risk

  A meta-analysis found blood pressure rose after prolonged synephrine use; NCCIH calls the overall evidence inconclusive, and strokes have been reported with supplements.

• YohimbeDocumented risk

  Blood pressure rises and a case of brain bleeding after a yohimbine supplement are reported (cause not proven).

• Bala (country mallow)Documented risk

  NCCIH links ephedra to high blood pressure and stroke; the FDA names Sida cordifolia as a source of the same kind of stimulants.

• BlueberriesPreliminary or mixed

  Flow-mediated dilation, a test of how well an artery widens, improved slightly in two meta-analyses; this is a lab-style measure.

• Mandarins & TangerinesEstablished role

  NHS lists blood vessels among tissues vitamin C helps maintain.

• WatermelonPreliminary or mixed

  Citrulline-based products improved flow-mediated dilation in some trials; findings are mixed.

• BeetsLab or animal research only

  Nitrate from beets can be converted to nitric oxide, which relaxes blood vessels; this describes the proposed mechanism behind the blood pressure trials.

• Scotch broomDocumented risk

  One reference says it might narrow blood vessels and raise blood pressure.

• TomatoesPreliminary or mixed

  A meta-analysis found tomato products improved flow-mediated dilation (blood vessel widening).

• Ginseng TeaDocumented risk

  May interfere with blood clotting; American ginseng lowered warfarin's effect (trial).

• Cocoa & Hot ChocolateClinically supported

  EFSA conclusion on blood vessel widening with cocoa flavanols.

• FucoidanDocumented risk

  Binds clotting-control proteins in lab tests; may add to anticoagulants per MSK.

• Sea Salt, Himalayan Salt and Dead Sea Salt: Mineral ClaimsClinically supported

  Blood pressure is the main effect named for high sodium.

• Iodized Table SaltDocumented risk

  High sodium raises blood pressure.

• Flaky and Smoked SaltsClinically supported

  Blood pressure falls when salt intake falls in trials.

• CopperEstablished role

  MedlinePlus says copper helps keep blood vessels healthy. No evidence was read that supplements improve vessel health when copper is adequate.

• PhosphorusDocumented risk

  In people with kidney disease, high blood phosphorus can harm blood vessels. This does not apply to healthy people eating normally.

• Polyphenols: quercetin and resveratrolPreliminary or mixed

  Resveratrol improved an artery-widening test and quercetin lowered blood pressure slightly; both are markers only.

• Grape seed extract and pine bark extract (oligomeric proanthocyanidins, OPC)Preliminary or mixed

  Studied for blood pressure and vessel widening (flow-mediated dilation); the 2022 review found no significant change in vessel widening.

• Citicoline and alpha-GPCDocumented risk

  Observational link between alpha-GPC prescriptions and stroke (blocked and bleeding types).

• GarlicPreliminary or mixed

  NCCIH says limited evidence suggests a small blood pressure reduction. Supplements may also raise bleeding risk.

• Black seedPreliminary or mixed

  Pooled trials found average blood pressure falls of about 3 mmHg (systolic) and 3 mmHg (diastolic), but results varied a lot between trials and one database calls the evidence conflicting. Not a replacement for blood pressure treatment.

• Asian ginsengDocumented risk

  May interfere with blood clotting.

• ArjunaPreliminary or mixed

  A small 2004 crossover trial in smokers found improved blood-vessel widening; it measured a lab marker, not health outcomes.

• ChiaPreliminary or mixed

  Studies measured blood pressure, a reading of pressure in the blood vessels; effects were modest.

• ForsythiaDocumented risk

  A clinical monograph says forsythia might slow blood clotting and interact with blood thinners; this is from a secondary source.

• GuayusaDocumented risk

  Systolic and diastolic pressure rose a few mmHg after extract doses.

• Uncaria (gou teng)Preliminary or mixed

  Blood pressure results come from small formula trials; animal work reports effects on blood vessel lining and muscle. Not shown for gou teng alone.

• Sarpagandha (Indian snakeroot)Clinically supported

  Blood pressure fell with reserpine in trials; the way it acts on vessels was not covered in the sources read.

• Annatto (achiote)Documented risk

  In the 1991 case report, severe low blood pressure occurred during anaphylaxis to annatto dye.

• Black seed (nigella)Preliminary or mixed

  Small average falls in blood pressure in pooled supplement trials.

• Celery seedPreliminary or mixed

  Blood pressure was lower in pooled trials of celery preparations; evidence is limited.

• Grape seed extractPreliminary or mixed

  The 2022 meta-analysis found no significant change in flow-mediated dilation (artery widening) and a small fall in diastolic pressure.

• SpirulinaPreliminary or mixed

  Blood pressure fell modestly in pooled trials, with mixed results across studies.

• Mistletoe (European)Documented risk

  Reviews listed circulatory problems and thrombophlebitis (inflamed veins with clots) with injected extracts.

• BlackcurrantsPreliminary or mixed

  Flow-mediated dilation, a test of artery widening, improved after a blackcurrant drink in one trial of 23 healthy adults.

• Citrus Fruits (overview)Preliminary or mixed

  Blood orange juice improved flow-mediated dilation in one small trial of 15 adults.

• OrangesEstablished role

  The NHS says vitamin C helps maintain blood vessels; the point is meeting normal needs.

• MangoPreliminary or mixed

  One trial of avocado plus mango found better flow-mediated dilation; mango alone not tested in that trial.

• Sweet clover (melilot)Preliminary or mixed

  Used traditionally for discomfort from minor vein (venous) problems in the legs; evidence is weak.

• Swiss ChardPreliminary or mixed

  Leafy-green trials found no significant improvement in vascular function (2026 meta-analysis).

• BroccoliPreliminary or mixed

  Cruciferous vegetable intake was linked with lower cardiovascular disease risk in cohort studies; this is association only.

• Chili PeppersDocumented risk

  A case report links an ultra-hot Carolina Reaper pepper to reversible cerebral vasoconstriction syndrome and a stroke in a teenager. This is a single case.

• Zucchini (Courgette)Established role

  The NHS says vitamin C helps maintain healthy blood vessels, bones and cartilage; zucchini contributes some vitamin C.

• Green PeasPreliminary or mixed

  Observational link between legume intake and lower risk of high blood pressure.

• Mycoprotein (Quorn)Preliminary or mixed

  Link is through cholesterol only, from small trials.

• AlmondsPreliminary or mixed

  Blood fats and diastolic pressure improved in one pooled analysis; systolic pressure did not.

• Chia SeedsPreliminary or mixed

  Lower blood pressure reported in small trials.

• FlaxseedPreliminary or mixed

  Blood pressure and a vascular adhesion marker (VCAM-1) were lower in meta-analyses.

• Lotus SeedsLab or animal research only

  Rat study reports eNOS-related effects of the extract on blood pressure; not shown in people.

• Black TeaPreliminary or mixed

  Small blood pressure changes in some trials of green or black tea; a review of short trials found none.

• Sesame OilPreliminary or mixed

  Flow-mediated dilation improved in 30 hypertensive men after 2 months.

• Energy DrinksDocumented risk

  Blood pressure rise in trials; the endothelial function question had no trials.

• Beet JuicePreliminary or mixed

  The proposed route is nitrate to nitric oxide relaxing vessels; the trials measured blood pressure, not vessel imaging.

• Alcohol-Free Beer & WinePreliminary or mixed

  Plasma nitric oxide rose with dealcoholized red wine in one trial.

• Korean Red GinsengDocumented risk

  Possible effect on clotting is a caution (NCCIH).

• Baking Soda (Sodium Bicarbonate)Documented risk

  Hypertension is listed among risks of oral bicarbonate.

• Himalayan Pink SaltDocumented risk

  Raised blood pressure from sodium (WHO).

• Celtic Grey SaltDocumented risk

  Raised blood pressure is the main effect of high-sodium diets per WHO.

• Kosher SaltDocumented risk

  Raised blood pressure is the main effect of high-sodium diets per WHO.

• Black Salt (Kala Namak)Documented risk

  Through blood pressure (WHO).

• Creatine NitrateDocumented risk

  Nitrate may lower blood pressure, according to a review; trial hemodynamics did not differ from placebo over 6 days.

• Vegan Collagen and Collagen BoostersDeficiency link

  Severe vitamin C lack makes blood vessels fragile.

• Pre-Workout SupplementsDocumented risk

  FDA says DMAA narrows blood vessels and arteries, which can raise blood pressure.

• Fat Burners and Weight-Loss BlendsDocumented risk

  Blood pressure rose after prolonged bitter orange use in pooled trials.

• Energy and Focus BlendsDocumented risk

  Higher blood pressure after energy drinks in a systematic review.

Explore all vitamins → · Minerals → · Amino acids → · Omega fatty acids → · Antioxidants → · Gut supplements → · Nootropics → · Herbs →