How to improve blood circulation naturally

By Dr (TCM) Attilio D'Alberto | Traditional Chinese Medicine Practitioner, Wokingham

On this page

1. Overview
2. Signs of poor circulation
3. Common causes
4. Exercise to improve circulation
5. Diet for better circulation
6. Supplements for blood circulation
7. Herbs and natural circulation boosters
8. Daily self-help measures
9. Poor circulation in Chinese medicine
10. Acupuncture and Chinese herbal medicine
11. When to see a doctor
12. Frequently asked questions

1. Overview

Blood circulation is the foundation of every other function in the body — oxygen and nutrient delivery, hormone transport, waste clearance, immune defence and tissue repair all depend on it. Poor circulation contributes to a wide range of symptoms, from cold hands and feet and tingling in the extremities, to fatigue, brain fog, slow wound healing, low libido and reduced fertility. The good news is that circulation responds well to lifestyle change, targeted nutrition, herbal medicine and acupuncture.

This page sets out the most effective ways to improve blood circulation naturally, drawing on both modern evidence and over 25 years of my clinical experience treating circulatory and women’s health conditions with acupuncture and Chinese herbal medicine.

2. Signs of poor circulation

• Cold hands and feet, even in mild weather
• Numbness, tingling or pins and needles in the extremities
• Pale, bluish or mottled skin on the fingers and toes
• Slow-healing cuts and bruises
• Leg cramps, particularly at night
• Heaviness or aching in the legs after standing
• Visible varicose veins or thread veins
• Fatigue out of proportion to exertion
• Brain fog, poor concentration, dizziness on standing
• Hair loss on the lower legs
• Erectile dysfunction in men, reduced clitoral sensation in women
• Cold lower abdomen and reduced fertility

3. Common causes

• Sedentary lifestyle — the single biggest modifiable cause
• Smoking — constricts blood vessels and damages the endothelial lining
• Atherosclerosis — furring of the arteries from age, lipid imbalance, diabetes, hypertension
• Diabetes — damages small blood vessels (microangiopathy) and large arteries
• Raynaud’s phenomenon — sudden constriction of small arteries in the fingers and toes triggered by cold or stress
• High cholesterol and high blood pressure
• Anaemia and low ferritin
• Hypothyroidism
• Cold extremities from constitutional Yang deficiency in TCM terms
• Chronic stress and high cortisol
• Dehydration
• Tight clothing, prolonged sitting or standing in one position

4. Exercise to improve circulation

Exercise is the single most powerful natural tool for improving circulation. The combination of aerobic and resistance work produces the best results.

• Daily walking — aim for 7,000–10,000 steps a day; the calf muscles act as a “second heart” pumping blood back from the legs
• Brisk aerobic exercise 3–5 times a week — cycling, swimming, hill walking, dancing — for at least 30 minutes
• Strength training 2–3 times a week — muscle is metabolically active and improves overall vascular health
• Yoga or qi gong — particularly for circulation in the hands, feet and pelvis
• Avoid prolonged sitting — stand and move every 30–60 minutes; consider a standing desk
• Calf raises at your desk — 20 calf raises every hour pumps blood back to the heart
• Inversions — legs up the wall for 5–10 minutes daily helps drain the legs

5. Diet for better circulation

Anti-inflammatory base

A Mediterranean-style diet rich in vegetables, fruit, oily fish, nuts, seeds, legumes, wholegrains and olive oil is the strongest dietary pattern for cardiovascular health and circulation.

Foods that support circulation

• Oily fish (salmon, mackerel, sardines, herring) — omega-3 reduces blood viscosity and supports endothelial health
• Beetroot — rich in nitrates that the body converts to nitric oxide, which dilates blood vessels
• Pomegranate — antioxidant; supports nitric oxide production
• Dark chocolate (70%+ cocoa, in moderation) — flavonoids improve endothelial function
• Garlic and onion — allicin reduces blood pressure and platelet aggregation
• Ginger and cayenne — warming, vasodilatory
• Leafy greens — nitrates plus folate and magnesium
• Berries, citrus fruit — vitamin C supports collagen in the vessel walls
• Walnuts, almonds, flaxseeds — healthy fats and arginine, the precursor to nitric oxide
• Adequate water — dehydration increases blood viscosity

Foods to limit

• Trans fats and refined seed oils
• Excess refined sugar and refined carbohydrates
• Excess salt (worsens blood pressure and fluid balance)
• Excess alcohol (moderate amounts may be neutral; heavy drinking is harmful)
• Smoking — the single worst lifestyle factor for circulation

6. Supplements for blood circulation

Discuss supplements with a qualified practitioner before starting, particularly if you are on blood-thinning medication.

• Omega-3 (fish oil) — 1000–2000 mg combined EPA/DHA daily
• Vitamin D — deficiency is linked to vascular disease; supplement to a level of 75–125 nmol/L
• Magnesium glycinate or citrate — 200–400 mg daily
• Vitamin C — supports collagen in vessel walls
• Vitamin E — antioxidant for vascular health
• Coenzyme Q10 (ubiquinol) — supports endothelial function and energy production
• L-arginine or L-citrulline — precursors to nitric oxide; may help vasodilation
• Beetroot powder or juice — nitrates support nitric oxide
• B-complex (especially B12 and folate) — lowers homocysteine, a vascular risk factor
• Nattokinase — enzyme derived from fermented soya; reduces blood viscosity

7. Herbs and natural circulation boosters

• Ginkgo biloba — the most-researched circulation herb in the world; supports peripheral and cerebral circulation (see also ginkgo biloba benefits)
• Hawthorn berry (shan zha) — supports cardiovascular function; particularly useful in mild heart failure
• Garlic as a supplement — supports blood pressure and platelet function
• Cayenne pepper — warming and vasodilatory; can be added to food or taken in capsule form
• Cinnamon — warming, supports blood sugar and circulation
• Horse chestnut extract — particularly for venous insufficiency and varicose veins
• Butcher’s broom — venous tonic
• Dan Shen (red sage root) — the most important Chinese herb for blood circulation; widely used in TCM cardiology

8. Daily self-help measures

• Cold and warm contrast showers — 30 seconds cold, 60 seconds warm, repeated 3–5 times, finishing on cold; trains the vasculature
• Self-massage — particularly the legs and feet, in the direction of the heart
• Compression socks if you stand or sit for long periods
• Elevate the legs for 10–15 minutes daily
• Layer up — keep extremities warm in cold weather; cold triggers vasoconstriction
• Stop smoking — the single biggest improvement you can make
• Hydrate well — 1.5–2 litres of water through the day

9. Poor circulation in Chinese medicine

In traditional Chinese medicine, poor circulation reflects one or more of the following patterns:

Yang deficiency

The most common pattern for cold hands and feet. Yang is the warming, activating energy of the body. Yang-deficient patients are cold all over (particularly the lower body), pale, tired, with low libido, low mood, frequent clear urination and a tendency to loose stools. Treatment warms Yang.

Blood deficiency

There is not enough blood to circulate adequately. Symptoms include pallor, fatigue, dry skin and hair, dizziness, palpitations, light or scanty periods. Treatment builds blood (see blood-building foods).

Qi deficiency

Qi moves the blood. Without adequate qi, blood does not circulate well. Symptoms include fatigue, breathlessness on exertion, low voice, easy sweating, weak digestion. Treatment tonifies qi.

Blood stasis

Blood is moving sluggishly or pooling. Symptoms include fixed sharp pain, dark complexion, dark menstrual blood with clots, varicose veins, and visible vascular problems. Treatment moves blood with herbs such as Dan Shen, Tao Ren, Hong Hua and Chuan Xiong.

Liver qi stagnation

Stress causes Liver qi to stagnate, which over time causes blood stasis. Treatment moves Liver qi with Chai Hu, Xiang Fu and similar herbs.

10. Acupuncture and Chinese herbal medicine

Acupuncture has well-documented effects on circulation: it dilates blood vessels at the treatment site, increases regional blood flow, modulates the autonomic nervous system to reduce sympathetic vasoconstriction, and improves microcirculation. Studies using Doppler ultrasound have shown measurable increases in blood flow to specific organs (the ovaries, the uterus, the brain) following acupuncture treatment.

Chinese herbal medicine is one of the most powerful tools available for circulatory issues, particularly when combined with acupuncture. Formulas are tailored to the individual TCM pattern; herbs commonly used include Dan Shen, Chuan Xiong, Tao Ren, Hong Hua, Dang Gui and Huang Qi. Moxibustion — the burning of mugwort over acupuncture points — is particularly effective for warming Yang-deficient patients with cold extremities.

11. When to see a doctor

See your GP if you have:

• New, severe or progressing leg pain on walking that resolves with rest (intermittent claudication)
• Chest pain on exertion
• Sudden colour change, pain or coldness in a single limb (urgent — possible arterial occlusion)
• Sudden swelling, redness or pain in a calf (possible deep vein thrombosis — urgent)
• Skin ulcers or non-healing wounds on the legs or feet
• Severe Raynaud’s symptoms with white, painful fingers
• Erectile dysfunction with cardiovascular risk factors

12. Frequently asked questions

What is the best supplement for blood circulation?

The best-evidenced single supplements are omega-3 (fish oil), vitamin D, magnesium and Coenzyme Q10. Ginkgo biloba is the most-researched single herb for circulation. The most powerful approach is a combination, tailored to your individual situation.

How can I improve blood circulation naturally?

Daily walking and regular exercise, a Mediterranean-style diet, stopping smoking, staying hydrated, contrast showers, foot and leg elevation, warming the body in cold weather, and managing stress are the foundations. Supplements (omega-3, magnesium, CoQ10), targeted herbs (ginkgo, hawthorn, dan shen) and acupuncture and Chinese herbal medicine can add a meaningful further layer of benefit.

How long does it take to improve circulation?

Some immediate effects (warmer hands and feet after a walk, after a contrast shower, or after acupuncture) are felt at the time. More durable changes — consistently warmer extremities, less brain fog, lower vascular reactivity — typically take 6–12 weeks of consistent change.

What foods improve blood flow?

Oily fish, beetroot, pomegranate, leafy greens, garlic, onion, ginger, cayenne, dark chocolate, berries, citrus, walnuts, almonds, flaxseed and adequate water are the most useful foods for circulation.

Can acupuncture improve blood circulation?

Yes — acupuncture has well-documented effects on regional blood flow, microcirculation and autonomic nervous system regulation. It is particularly effective combined with Chinese herbal medicine and consistent lifestyle change.

Why are my hands and feet always cold?

Common causes include Yang deficiency (TCM constitutional cold), low iron or thyroid function, Raynaud’s phenomenon, smoking, peripheral arterial disease in older adults, and chronic stress. A targeted blood test (full blood count, ferritin, thyroid function, vitamin D) is a sensible first step.

To discuss persistent poor circulation and a personalised treatment plan, contact me or book a consultation at my Wokingham, Berkshire clinic.

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