游戏指南 9种最佳循环补品

9种最佳循环补品

Top关于Top10Supps的内容和观点仅是提供信息。 它们不是医疗建议,也不用于诊断,预防和/或治疗任何健康问题。 如果您购买东西,我们可能会收取佣金 使用链接 在这个页面。

循环系统

人体循环系统

The circulatory system consists of thousands of blood vessels.循环系统由数千个血管组成。 It functions as a transport system supplying food, oxygen, heat, and water to cells, and carrying away waste products.它用作运输系统,向细胞供应食物,氧气,热量和水,并带走废物。

Blood carrying oxygen and nutrients is pumped from the heart around the body via the arteries.携带氧气和营养物质的血液通过动脉从心脏周围泵入身体。 Once the oxygen has been used up, the blood flows back to the lungs via the veins to pick up more oxygen.氧气用完后,血液会通过静脉流回肺部以吸收更多的氧气。

供应身体四肢(包括手和脚)的血管网络称为周围循环系统(1)。 To maintain health in these areas, it is important that blood can flow easily through this system.为了保持这些区域的健康,重要的是血液应易于通过该系统流动。

In the winter, the body reduces circulation to the hands and feet to conserve heat, which is why they can feel cold during these months.在冬季,身体会减少手脚的循环以节省热量,这就是为什么这几个月他们会感到冷的原因。 Conversely, during exercise, the body increases circulation to get more oxygen into the muscles.相反,在运动过程中,身体会增加循环,从而使更多的氧气进入肌肉。

循环不良的症状

Poor circulation is when the blood flow around the body isn't working properly.血液循环不良是指身体周围的血液无法正常工作。 There are several different symptoms of poor circulation.有几种不同的循环不良症状。 This includes tingling, numbness, throbbing in your limbs, pain, muscle cramps, digestive problems, fatigue, and light-headedness.这包括刺痛,麻木,四肢打th,疼痛,肌肉抽筋,消化问题,疲劳和头昏眼花。 The symptoms experienced depend on the individual and the cause of poor circulation.经历的症状取决于个人和血液循环不良的原因。

循环不良的原因

There are many potential causes of poor circulation.造成血液循环不良的原因很多。 This includes peripheral heart disease, where there is a build-up of fatty deposits on the walls of the arteries, which causes them to narrow (这包括周围性心脏病,在动脉壁上会堆积脂肪堆积,导致脂肪堆积变窄(2)。 It most often affects它最常影响 2型糖尿病患者,他们也容易患高胆固醇和心脏病。 The condition is also more likely to affect people as they get older, and if they are smokers.这种病还很可能随着年龄的增长以及吸烟者而影响人们。

Blood clots can also cause poor circulation.血块也会导致血液循环不良。 These can occur almost anywhere in the body but are particularly problematic for circulation if they are in the arms or legs.这些几乎可以发生在身体的任何地方,但是如果它们在手臂或腿中,则对于循环尤其成问题。 Blood clots can be very dangerous and can lead to strokes, so it is very important that they are treated (血块可能非常危险,并可能导致中风,因此对血块进行治疗非常重要(3).

静脉曲张可导致血液循环不良(4)。 This is when valve failure causes veins to enlarge.这是瓣膜衰竭导致静脉增大的时候。 Varicose veins tend to occur on the backs of the legs and are most common in women, and people who have a family history of them.静脉曲张往往发生在腿的后部,在女性和有家族史的人中最常见。

雷诺氏病是血液循环不良的另一个潜在原因(5)。 This is a condition where the blood flow to the hands and toes is restricted because of the arteries in these areas narrowing.由于这些区域的动脉变窄,因此限制了流向手和脚趾的血液。 The lips, nose, nipples, and ears can also be affected.嘴唇,鼻子,乳头和耳朵也会受到影响。 It more commonly occurs in women, people living in colder climates, and people who are stressed.它更常见于女性,气候较寒冷的人和压力很大的人。

如何改善血液循环

If poor circulation is due to an underlying condition, it is important that this is treated.如果血液循环不畅是由于潜在状况造成的,则必须对此进行治疗。 However, there are lifestyle and dietary changes that can also help.但是,生活方式和饮食习惯的改变也会有所帮助。

例如,运动可以促进血液循环,因为这会鼓励血液在身体周围流动。

Similarly, managing stress levels through yoga or meditation can be beneficial.同样,通过瑜伽或冥想控制压力水平可能会有所帮助。 Massage can also be helpful in improving circulation, as well as being relaxing because it can boost blood flow through the lymphatic and cardiovascular systems of the body.按摩还可以帮助改善血液循环以及放松身心,因为它可以促进血液流经人体的淋巴和心血管系统。

相关新闻: 缓解压力的12种最佳茶

Drinking enough water and stopping smoking are also beneficial for circulation, and many other aspects of physical health.喝足够的水并戒烟也有利于血液循环以及身体健康的许多其他方面。 There are also several supplements that can help to improve circulation.也有一些补品可以帮助改善血液循环。

ⓘ我们强烈建议您在服用任何补充剂之前先咨询您的医疗保健提供者,以确保没有禁忌症,并且这些禁忌症适合您。 本信息无意替代专业建议,也不用于预防,诊断或治疗任何疾病。

9种有助于血液循环的补品

烟酸(维生素B3)

烟酸的来源

Niacin is an essential B vitamin, which like all B vitamins, helps convert the food you eat into energy.烟酸是必不可少的B族维生素,与所有B族维生素一样,它可以帮助您将食用的食物转化为能量。 It is considered 'essential' because it must be taken in via food or supplementation as the body cannot produce it in large amounts (small amounts can be produced from the amino acid tryptophan).之所以被认为是“必需品”,是因为它不能通过人体大量生产(氨基酸色氨酸可以生产少量),因此必须通过食物或补充剂摄入。

烟酸是一种水溶性维生素,这意味着它不会被人体储存(因此必须定期摄入),并且多余的量很容易通过尿液从体内排出。 它在细胞信号传导,DNA的制造和修复以及其他方面起着核心作用。 充当抗氧化剂 (6).

烟酸存在于某些豆类,谷物和坚果等食物中,通常添加到经过强化或强化的面包和谷物中。

烟酸如何帮助血液循环?

烟酸可通过三种主要方式帮助血液流动:增加血管功能,降低LDL胆固醇水平和增加HDL胆固醇水平以及减少血管中的炎症(7).

相关新闻: 9炎症的最佳补充剂

最近的一项系统研究综述发现,烟酸补充剂可使HDL胆固醇水平比基线平均升高21.4%(8)。 Another study reported that daily supplementation with niacin for three months increased total HDL by 7.5% and decreased triglycerides by 15% compared with baseline values, and significantly reduced baseline levels of the inflammatory marker C-reactive protein (另一项研究报道,与基线值相比,每天补充烟酸三个月可使总HDL增加XNUMX%,并使甘油三酸酯减少XNUMX%,并显着降低炎症标志物C反应蛋白的基线水平(10).

我如何服用烟酸?

Niacin is found in many over-the-counter multivitamin and multimineral supplements.烟酸存在于许多非处方的多种维生素和多种矿物质的补充剂中。 It can also be found in也可以在 B-复合补品 and as a standalone niacin supplement.以及作为独立的烟酸补充剂。 The two main forms of niacin found in dietary supplements are nicotinic acid and nicotinamide.在膳食补充剂中发现的两种主要形式的烟酸是烟酸和烟酰胺。

The recommended daily amount of niacin is 16 mg for men and 14 mg for women for general health.为了一般健康,建议的每日烟酸量为男性为1 mg,女性为XNUMX mg。 However, to obtain benefits of niacin for circulation, it is recommended to begin supplementation at XNUMXg per day.但是,为了获得烟酸的循环益处,建议以每天XNUMXg的剂量开始补充。 It can be taken at any time of the day, and with or without food.它可以在一天中的任何时间服用,有或没有食物。

一探究竟: 十大烟酸补充剂

L-精氨酸

L精氨酸的来源

L-精氨酸是半必需(或有条件必需)氨基酸。 它被认为是“半基本的”,因为身体可以制造,但数量不多。

L-精氨酸有助于刺激 一氧化氮的释放,一种使血管壁内壁的平滑肌松弛的化合物。 This is why it is a particularly这就是为什么它特别 运动员的热门补品.

L-精氨酸对于患有慢性疾病或患有疾病的人尤其重要,因为这些状态会增加降解L-精氨酸的酶,从而导致缺乏症。 It is found in foods such as certain meats and nuts.它存在于某些肉类和坚果等食品中。

L-精氨酸如何帮助血液循环?

一项双盲,安慰剂对照研究发现,每天两次补充8克L-精氨酸,持续六周,可促进血液流动和一氧化氮的形成(11)。 Participants were also able to walk further without pain as a result of supplementing with L-arginine.补充L-精氨酸后,参与者还能够走得更远而不会感到疼痛。

还已经证明对控制雷诺氏病的症状是有益的,该病的特征是一氧化氮代谢改变。 一项审查研究得出结论,L-精氨酸应用于治疗Raynaud病,尤其是鉴于其高水平的安全性和耐受性(12).

我如何服用L-精氨酸?

L-精氨酸可以在一天中的任何时间服用,一次服用或分成多次服用。

一探究竟: 顶级10 L-精氨酸补充剂

可可提取物

可可提取物

Cocoa extract refers to the bioactive compounds found in cocoa products.可可提取物是指可可产品中发现的生物活性化合物。 These compounds include flavanols, procyanidins, and (-)-epicatechin.这些化合物包括黄烷醇,原花青素和(-)-表儿茶素。

Although these molecules are not unique to cocoa, the cocoa extract contains a particularly high level of (-)-epicatechin, in comparison to other plant-based products.尽管这些分子不是可可所独有的,但与其他植物基产品相比,可可提取物中所含的(-)-表儿茶素含量特别高。 Taking in (-)-epicatechin increases the production of摄入(-)-表儿茶素可增加 一氧化氮,可以扩大血管并改善血液流动。

尽管可以通过食用黑巧克力来获得可可提取物的好处,但您仍需要吃26-40克由75%可可制成的黑巧克力,有些人由于苦涩的口味而无法享用。

可可提取物如何帮助血液循环?

一项随机对照试验发现,相对于食用100克白巧克力(13)。 LDL cholesterol levels were also improved in those consuming dark chocolate, suggesting overall benefits to食用黑巧克力的人的LDL胆固醇水平也得到了改善,这表明 心血管健康.

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另一项随机,双盲,安慰剂对照的研究发现,除了喝饮料(服用安慰剂,2、5、13或26 g的其他可可粉)外,摄入可可粉还能在24小时内改善血液流量影响心率(14)。 Effects were dose-dependent, with greater benefits to blood flow being seen at higher dosages.作用是剂量依赖性的,高剂量对血流有更大的益处。

一探究竟: 顶级10 Cacao Nibs产品

碧萝芷

松树皮提取物补充剂

Pycnogenol is a patented formulation of pine bark extract, which is standardized to 65-75% procyanidin compounds by weight.碧萝ogen是松树皮提取物的专利配方,按重量计标准化为XNUMX-XNUMX%的原花青素化合物。 Procyanidin compounds are chain-like structures consisting of catechins, similar to those found in green tea.原花青素化合物是由儿茶素组成的链状结构,与绿茶中的类似。

Pycnogenol appears to have both antioxidant and anti-inflammatory properties.碧萝ogen似乎具有抗氧化剂和抗炎特性。 In addition to being beneficial for improving blood flow (via increasing nitric oxide levels), pycnogenol can also help with blood glucose control.碧萝ogen不仅有益于改善血流(通过增加一氧化氮水平),还有助于控制血糖。

碧萝ogen如何帮助血液循环?

一项双盲,随机,安慰剂和活性药物研究发现,每天服用碧容健酚180 mg,持续两周,除了增加一氧化氮水平(相对于安慰剂)外,还显着增加了乙酰胆碱引起的血管舒张反应,两者均具有益处与安慰剂相比,15).

另一项随机,双盲,安慰剂对照的交叉研究发现,与安慰剂相比,每天服用200 mg碧容健可连续XNUMX周显着改善血流,而与血压变化无关(16)。 A double-blind placebo-controlled study also found that 100 mg of pycnogenol taken daily for 12 weeks improved blood flow and increased levels of nitric oxide relative to placebo (一项双盲安慰剂对照研究还发现,相对于安慰剂,每天服用XNUMX毫克碧容健可持续XNUMX周,改善了血流,并增加了一氧化氮的水平(17).

我如何服用碧萝ogen?

已显示40至60毫克之间的较低剂量可有效延长血流,但每天100至200毫克范围内可获得最佳结果。

研究使用每天两次的剂量(早餐和晚餐共分为两剂)和每天一次的早餐。 尽管尚未直接比较这两种给药策略似乎都有效。 碧萝ogen可以与食物一起或不与食物一起服用。

一探究竟: 十大松树皮提取物补品

积雪草 (Gotu可拉)

枸杞提取物

积雪草 (Gotu Kola)是一种传统药物,主要在印度草阿育吠陀(Ayurveda)中使用,但也用于传统中药中。 In addition to being beneficial for cardiovascular health, it is also helpful for skin regeneration and wound healing, and there is some tentative evidence for its effectiveness in managing anxiety and rheumatism.除了有益于心血管健康外,它还有助于皮肤再生和伤口愈合,并且有一些初步证据表明其在治疗焦虑症和风湿病方面有效。

积雪草如何帮助血液循环?

一项前瞻性安慰剂对照的随机试验发现,相对于对照组和安慰剂对照组,每天两次从积雪草中提取60毫克总皂苷,共六个月能够改善微循环(18).

另一项单盲,安慰剂对照的随机研究发现,与安慰剂相比,每天两次补充来自积雪草的60 mg的60mg皂苷,历时XNUMX周(19)。 Benefits were also found from centella asiatica supplementation for blood pressure.还发现补充积雪草对血压有好处。

我该如何服用积雪草?

To obtain the benefits of centella asiatica for circulation, it is recommended to take a supplement two to three times per day containing between 30 mg and 60 mg total sapin (asiatic acid, madecassic acid, asiaticoside, and madecassoside) to provide a total daily range of between 60 mg and 180 mg total saponins.为了获得积雪草有益于循环的益处,建议每天服用两至三次补充剂,其中总含XNUMX毫克至XNUMX毫克的山楂(亚硫酸,马甲酸,积雪草苷和马德卡索苷),以提供每日总剂量总皂甙为XNUMX到XNUMX毫克。 It can be taken at any time of the day and with or without food.它可以在一天中的任何时间服用,可以带或不带食物。

一探究竟: 十大Gotu Kola补品

,辅酶Q10(CoQ10)

Coq10的来源

Coenzyme Q10 is a molecule produced by the body and found in the mitochondria.辅酶QXNUMX是人体产生的分子,存在于线粒体中。 It plays a key role in energy production and forms part of the endogenous antioxidant system.它在能源生产中起着关键作用,并且是内源性抗氧化剂系统的一部分。

It is considered to be a pseudovitamin compound because it is essential for survival but does not necessarily have to be taken as a supplement.它被认为是一种伪维生素化合物,因为它对生存至关重要,但不一定必须作为补充。 However, deficiency can occur, particularly in older people, and those who have experienced heart attacks, are taking statins or have certain health conditions.但是,可能会出现缺乏症,尤其是在老年人中,以及患有心脏病,服用他汀类药物或某些健康状况的人。

辅酶Q10如何帮助血液循环?

Studies suggest that coenzyme Q10 works by improving the functioning of blood vessels, which in turn reduces blood pressure and improves blood flow.研究表明辅酶Q10通过改善血管功能发挥作用,进而降低血压并改善血液流动。 It is thought that this is a result of coenzyme QXNUMX's ability to preserve nitric oxide.认为这是辅酶QXNUMX保留一氧化氮的能力的结果。

一项安慰剂对照的随机试验发现,与安慰剂相比,每天服用200 mg辅酶Q10,持续12周可以显着改善血流和内皮功能(20)。 Researchers suggested this was due to increased endothelial release and/or activity of nitric oxide due to the improvement in vascular oxidative stress.研究人员认为,这是由于血管氧化应激的改善导致内皮释放和/或一氧化氮活性增加所致。

另一项随机,双盲,安慰剂对照试验发现,相对于安慰剂,由于改善了内皮功能,每日服用300 mg辅酶Q10持续XNUMX周(见表XNUMX)。21)。 There was also a reduction observed in lipid peroxidation, which researchers suggest may also have contributed to the improvement in blood flow.脂质过氧化反应也有所减少,研究人员认为这也可能有助于血流的改善。

如何服用辅酶Q10?

The standard dose for coenzyme Q10 is generally 90mg for a low dose and 200mg for the higher dose.辅酶QXNUMX的标准剂量通常在低剂量时为XNUMXmg,高剂量时为XNUMXmg。 It is typically taken once per day alongside food, which helps absorption.通常每天与食物一起服用一次,有助于吸收。

可以以氧化形式(泛醌)或还原形式(泛醌)购买辅酶Q10补充剂。

就它们提供的好处而言,两者似乎是等效的,而且身体可以轻松地在形式之间互换,因此可以在这两种类型的补品之间进行切换。

一探究竟: 顶级10 CoQ10拾遗

葡萄籽提取物

葡萄籽提取物

Grape seed extract is an industrial derivative of grape seeds.葡萄籽提取物是葡萄籽的工业衍生物。 It is a mixture of tannins and procyanidins (chains of catechins).它是单宁和原花青素(儿茶素链)的混合物。

由于其高抗氧化剂含量,它具有广泛的健康益处,可保护细胞免受自由基的损害。

尽管在美国,葡萄籽提取物只是最近才开始用作补充品,但葡萄具有用于管理健康状况的悠久历史。

葡萄籽提取物如何帮助血液循环?

一项随机交叉试验发现,每天服用2星期XNUMX克葡萄籽提取物能够显着改善血液流动(22)。 Grape seed extract was added to food in the study.在研究中将葡萄籽提取物添加到食物中。 Another randomized controlled trial found that 400 mg of grape seed extract taken daily for eight weeks was able to significantly improve platelet functioning, which is important for maintaining healthy blood flow (另一项随机对照试验发现,每天服用XNUMX毫克葡萄籽提取物,持续XNUMX周,能够显着改善血小板功能,这对于维持健康的血流非常重要(23).

我如何服用葡萄籽提取物?

Human studies have used a wide range of dosages of grape seed extract.人体研究使用了多种剂量的葡萄籽提取物。 If taking for general health purposes, it is recommended to start in the range of 150 to 300 mg per day.如果出于一般健康目的服用,建议起始剂量为每天400到600毫克。 If taking to improve blood flow specifically, it is recommended to start with a dosage of XNUMX to XNUMX mg per day.如果要特别注意改善血液流动,建议每天服用XNUMX至XNUMX毫克。 It can be taken at any time of the day, as a standalone supplement or added to food.它可以在一天中的任何时候服用,作为独立的补充剂或添加到食物中。

一探究竟: 十大葡萄籽提取物补品

橙皮苷

橙皮苷的来源

橙皮苷是一种常见的生物类黄酮糖苷,通常存在于柑橘类水果(例如橘子)中。 它为身体提供类黄酮 橙皮素,这有助于促进血液循环并支持大脑健康。 These benefits are thought to be due to the high antioxidant content of hesperidin.这些益处被认为是由于橙皮苷的抗氧化剂含量高。

相关新闻: 5支持大脑的补品

橙皮苷如何帮助血液循环?

一项研究发现,单剂量150毫克橙皮苷能够改善血液流动,这是通过外部冷水测试对人体温度变化进行评估得出的(24)。 Researchers suggested that this occurred due to the rapid accumulation with higher plasma concentration enabling hesperetin to exert a potential vasodilatation effect by the endothelial action of its plasma metabolites.研究人员认为,这是由于血浆浓度较高而迅速积累,使橙皮素通过血浆代谢产物的内皮作用发挥潜在的血管舒张作用。

一项随机,安慰剂对照的交叉试验发现,按流量介导的血管舒张作用和炎症反应生物标志物(如C反应蛋白,血清淀粉样蛋白A,和E-选择素与安慰剂相比(25)。 Slightly improvements were also seen with regard to insulin sensitivity.在胰岛素敏感性方面也看到了轻微的改善。

我如何服用橙皮苷?

Most hesperidin studies tend to use 500mg of supplemental hesperidin, and use the standard form of if taken for general health benefits.大多数橙皮苷研究倾向于使用XNUMXmg的橙皮苷补充剂,并采用标准形式的橙皮苷以获得一般健康益处。 If it is being used for short-term improvements in blood flow, such as before a workout, then the G-Hesperidin form may be preferable, because it is absorbed more quickly and reaches higher levels in the blood.如果将其用于短期的血液流动改善(例如在锻炼之前),则G-橙皮苷形式可能更可取,因为它可以更快地吸收并在血液中达到较高的水平。 G-Hesperidin is not significantly better overall in terms of absorption, but it is faster at peaking in the blood.总的来说,橙皮苷在吸收方面并不明显好,但在血液中达到峰值时则更快。

尽管橙皮苷可以通过食用桔皮来获得,但您需要消耗5-10克果皮才能获得500毫克橙皮苷,与补充剂相比效率相对较低。

一探究竟: 十种橙皮苷补充剂

牛磺酸

牛磺酸的来源

Taurine is an organic acid that contains sulfur.牛磺酸是一种含有硫的有机酸。 It is found in certain foods, such as meat, and acts as a lipid/membrane stabilizer in the body and can aid various anti-oxidant defense systems.它存在于某些食品(例如肉类)中,并在体内充当脂质/膜稳定剂,并可以帮助各种抗氧化防御系统。

牛磺酸通过影响人体内的其他化合物发挥其大部分作用,但也在细胞水平上影响人体,从而提供一系列健康益处,包括血液循环。

牛磺酸如何帮助血液循环?

一项随机,安慰剂对照,双盲,交叉研究发现,与对照组相比,每天服用1,500mg牛磺酸两周可以使血管(内皮)内壁异常正常化。增强指数和血流介导的血管舒张(26)。 Researchers suggest that taurine supplementation may have long-term benefits in terms of preventing atherosclerotic disease.研究人员建议补充牛磺酸在预防动脉粥样硬化疾病方面可能具有长期益处。

我如何服用牛磺酸?

Dosages between 500 mg and 2000 mg have been shown to be beneficial for improving blood flow, with high doses generally being well-tolerated.已显示500毫克至3毫克之间的剂量有益于改善血流,通常对高剂量耐受。 It is recommended to start with XNUMX mg and increase as needed.建议从XNUMX毫克开始,并根据需要增加。 The upper limit where benefits are obtained but there are no side effects is thought to be around XNUMX g per day.获得益处但无副作用的上限被认为是每天约XNUMX g。 Taurine can be taken at any time of the day and with or without food.牛磺酸可在一天中的任何时间服用,无论有没有食物。

一探究竟: Top 10牛磺酸补充剂

底线

血液循环不良相对普遍,但影响可能非常严重,并有刺痛,抽动,疼痛,抽筋和头昏眼花等症状。 重要的是要确定是否存在导致血液循环不良的潜在医学状况,因为这将需要专门的治疗。 '

However, if poor circulation is a more general issue, there are a number of lifestyle and dietary changes that can boost blood flow, as well as several evidence-based supplements that you can take.但是,如果血液循环不畅是一个更普遍的问题,那么可以通过多种生活方式和饮食变化来促进血液流动,以及可以采取的几种循证医学补充剂。 These dietary and lifestyle changes include exercising regularly, drinking plenty of water, managing stress, and stopping smoking.这些饮食和生活方式的改变包括定期运动,喝大量水,控制压力和戒烟。

这样的行为不仅会有益于血液循环,还将有助于总体上保持良好的身体健康。

继续阅读: 9压力的最佳补充

website本网站上特色的任何特定补品和品牌不一定得到艾玛的认可。

照片 从YAKOBCHUK VIACHESLAV /奥尔加·博尔伯特/ Shutterstock

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