Nutrition is an essential aspect of all areas of your health, including your veins. Improving the nutritional quality of your diet is a great way to support healthy circulation. Let’s take a closer look at some of the best supplements and vitamins for vein health and where to find them.
Why Vitamins Are Important for Vein Health
Vitamins are involved in countless processes that keep your body functioning and healthy. While they play roles in your energy production, immune function, and tissue repair, vitamins also help support healthy veins and circulation.
Getting enough of them through your diet is a simple everyday habit that can support your vein health, improve circulation, and reduce the risk of venous diseases. Improving your nutrition may even help alleviate certain symptoms of varicose veins, such as pain, swelling, and general discomfort.
Ultra-processed foods like processed meats, packaged snack items, baked goods, and sugary sodas tend to have saturated and trans fats, sodium, and added sugar without many beneficial vitamins.
On the other hand, eating plenty of minimally processed and colorful plant foods can help make sure you’re getting an array of minerals and vitamins for vein health.
Top Vitamins for Varicose Vein Repair
If you have varicose veins, your vascular doctor can be your best ally for managing your symptoms and preventing them from worsening. There is also a lot you can do on your own to keep your veins healthy, including a diet that emphasizes certain nutrients known for their particularly vein-friendly benefits.
Eating a variety of foods high in these nutrients may help reduce and manage your varicose vein symptoms and give you greater control over your vein health.
Here are some of the best vitamins for vein repair and to support your overall vascular health.
Vitamin E
Vitamin E is a potent antioxidant and that can reduce the damaging effects of free radicals in the circulatory system. Vitamin E also has anti-inflammatory effects that can potentially help prevent and manage varicose veins by decreasing inflammation in the linings of veins[1].
Additionally, vitamin E thins the blood by preventing platelets from sticking together. Preliminary studies also show that vitamin E may prevent the formation of blood clots in the legs by inhibiting the blood clotting effects of vitamin K without impairing normal clotting activity[2]. In one clinical trial, 600 IU per day of vitamin E reduced the occurrence of venous thrombosis, or clot formation in the veins, by 21%[2].
Nuts and seeds are good dietary sources of vitamin E, particularly almonds, sunflower seeds, walnuts, pecans, pistachios, and sesame seeds. It only takes a handful to get a healthy dose of vitamin E, along with the other micronutrients, protein, and healthy fats nuts have to offer.
B-Complex
B complex vitamins serve a variety of important functions for the health of your circulatory system, including ensuring healthy red blood cells and cholesterol production. Several B vitamins are standouts for vein health, notably:
- Vitamin B3, or niacinamide, prevents and reduces inflammation of the endothelial cells – the cells that form the inner linings of veins, improves energy production in endothelial cells and also improves the function of nitric oxide, a compound that relaxes blood vessels and promotes healthy circulation[3].
Foods rich in vitamin B3 include chicken, tuna, salmon, avocados, brown rice, and green peas.
- Vitamins B6, B12, and folate – also referred to as vitamin B9, which reduce levels of homocysteine, a highly damaging molecule associated with blood vessel inflammation, oxidative stress, atherosclerosis, and impaired platelet function that can lead to blood clots in the legs[4]. Homocysteine also decreases the activity of nitric oxide[4].
Vitamin B6 can be found in tuna, salmon, beef, spinach, starchy vegetables, and non-citrus fruits. Vitamin B12 is present in all animal foods but not in plants. Therefore, if you don’t consume animal products, it’s critical to take a vitamin B12 supplement to meet your needs. Folate is abundant in leafy greens, beans, and liver.
Vitamin C
Vitamin C has antioxidant and anti-inflammatory effects and also supports the function of veins in several ways. Vitamin C stimulates the production of endothelial cells, protects nitric oxide, and promotes the production of collagen, an important component of the walls of veins[5]. In these ways, vitamin C protects and supports healthy veins and prevents dysfunction of the endothelium that can lead to the development of varicose veins[5].
Vitamin C also pairs well with vitamin E to keep the veins healthy. One study on smokers found that 2,000 mg of vitamin C with 400 IU of vitamin E improved endothelial function and decreased levels of factors in the blood that promote clotting[6].
Citrus fruits are great sources of vitamin C but don’t overlook other delicious foods that provide abundant amounts of this important nutrient for vein health, such as kiwi, bell peppers, strawberries, papaya, broccoli, tomatoes, and kale.
Vitamin K
Vitamin K is essential for healthy blood clotting, such as when you have a cut or scrape. While previous generations of anticoagulant therapies relied on inhibiting vitamin K, that has changed as safer non-vitamin K inhibiting therapies have become available[7]. Vitamin K also supports vein health by preventing endothelial dysfunction[8] and by increasing nitric oxide levels[9].
Vitamin K is found in two forms: vitamin K1, found in dark leafy vegetables, and K2, found in animal foods and fermented plant foods, such as miso, tempeh, natto, and kefir.
Copper
Copper aids in circulatory health by contributing to red blood cell production and contributes to vein health by assisting the production of connective tissues that your veins are made of[10]. Additionally, copper helps to regulate and maintain safe levels of iron, which can be damaging to cells if it accumulates[11].
Chocolate lovers will be happy to know that chocolate is a great source of copper. To keep your calorie and sugar intake in check, enjoy dark chocolate! Other excellent sources of copper include fish and seafood, nuts and seeds, beans, and deep green leafy vegetables like spinach and kale.
Bioflavonoids
These plant compounds have a wealth of antioxidant, anti-inflammatory, and blood-thinning benefits[12]. Bioflavonoids have been shown to improve venous circulation in patients with chronic venous insufficiency[13].
To get lots of bioflavonoids in your diet, eat plenty of fresh, whole-plant foods, including berries, apples, pomegranates, onions, garlic, green tea, broccoli, and kale.
Horse Chestnut Seed Extract
While not a vitamin, horse chestnut seed extract may be a supplement worth adding to your supplement routine as you consider vitamins for vein repair.
Horse chestnut seed extract has been researched for its benefits in treating chronic venous insufficiency (of which varicose veins are a primary symptom)[14]. It’s best known for its active compound, aescin, which has anti-inflammatory and vasoprotective properties and can help support overall vein health.
Specifically, aescin is thought to help improve the tone and integrity of veins and capillaries, preventing fluid leakage and ultimately reducing swelling and impaired circulation. Some people find that adding horse chestnut seed extract to their health routine helps address certain varicose vein-related symptoms like swelling, pain, and discomfort in the legs.
This supplement is commonly taken orally in tablet or capsule form. However, it’s often incorporated into topical gel or cream products to be used directly on the skin where varicose veins are present. Ask us about whether this option makes sense for your needs.
Tips for Incorporating These Vitamins into Your Diet
To get the best vitamins for vein health, aim for a variety of healthy foods in your overall diet pattern. The vitamins we highlighted above are found in foods like fruits, vegetables, whole grains, nuts, seeds, legumes, and other lean proteins like fish and poultry.
Here are some ideas to boost your intake of vitamins for varicose veins:
- Have oatmeal for breakfast, topped with berries and crushed nuts or seeds
- Always have some washed mixed greens ready to grab for a lunch salad, a side dish, or to toss into your smoothies
- Make smoothies with nut butter, seeds, frozen fruit, and leafy greens
- Wind down for the evening with a mug of green tea
- Aim to eat fish twice per week, which you can pair with whole grains and cruciferous vegetable
- Have plenty of sliced veggies in the fridge to snack on with a side of hummus or guacamole
- Make trail mix with various nuts, seeds, and dark chocolate that you can take to work or in the car
To learn more about vitamins for vein health and other vein-related questions, contact an Empire Vein and Vascular Specialists clinic near you. We offer free educational resources on vein health through our complimentary vein screenings.
Empire Vein and Vascular Specialists is the top provider of VenaSeal™, the leading outpatient varicose vein treatment in the USA. Schedule a free consultation today by calling 1-800-VARICOSE or book online here.
References
- Natural forms of vitamin E: metabolism, antioxidant, and anti-inflammatory activities and their role in disease prevention and therapy. Free Radic Biol Med, 2014. 72: p. 76-90
https://pubmed.ncbi.nlm.nih.gov/24704972 - Effects of random allocation to vitamin E supplementation on the occurrence of venous thromboembolism: report from the Women’s Health Study. Circulation, 2007. 116(13): p. 1497-503
https://pubmed.ncbi.nlm.nih.gov/17846285 - Reversal of endothelial dysfunction by nicotinamide mononucleotide via extracellular conversion to nicotinamide riboside. Biochem Pharmacol, 2020. 178: p. 114019
https://pubmed.ncbi.nlm.nih.gov/32389638 - Homocysteine, intracellular signaling and thrombotic disorders. Curr Med Chem, 2010. 17(27): p. 3109-19
https://pubmed.ncbi.nlm.nih.gov/20629621 - Role of vitamin C in the function of the vascular endothelium. Antioxid Redox Signal, 2013. 19(17): p. 2068-83
https://pubmed.ncbi.nlm.nih.gov/23581713 - Effects of antioxidant vitamins C and E on endothelial function and thrombosis-fibrinolysis system in smokers. Thromb Haemost, 2003. 89(6): p. 990-5
https://pubmed.ncbi.nlm.nih.gov/12783111 - Anticoagulation in Deep Venous Thrombosis: Current Trends in the Era of Non- Vitamin K Antagonists Oral Anticoagulants. Curr Pharm Des, 2020. 26(23): p. 2692-2702
https://pubmed.ncbi.nlm.nih.gov/32310041 - The vitamin K-dependent anticoagulant factor, protein S, inhibits multiple VEGF-A-induced angiogenesis events in a Mer- and SHP2-dependent manner. Blood, 2012. 120(25): p. 5073-83
https://pubmed.ncbi.nlm.nih.gov/23065156 - Vitamin K(2)-MK-7 improves nitric oxide-dependent endothelial function in ApoE/LDLR(-/-) mice. Vascul Pharmacol, 2019. 122-123: p. 106581
https://pubmed.ncbi.nlm.nih.gov/31421222 - [Effect of copper-ion on proliferation and differentiation of vascular endothelial cells]. Zhongguo Xiu Fu Chong Jian Wai Ke Za Zhi, 2009. 23(7): p. 832-5
https://pubmed.ncbi.nlm.nih.gov/19662988 - Intersection of Iron and Copper Metabolism in the Mammalian Intestine and Liver. Compr Physiol, 2018. 8(4): p. 1433-1461
https://pubmed.ncbi.nlm.nih.gov/30215866 - Flavonoids and Platelet-Derived Thrombotic Disorders. Curr Med Chem, 2019. 26(39): p. 7035-7047
https://pubmed.ncbi.nlm.nih.gov/29667548 - Chronic venous insufficiency and venous microangiopathy: management with compression and Pycnogenol®. Minerva Cardioangiol, 2019. 67(4): p. 280-287
https://pubmed.ncbi.nlm.nih.gov/31347820 - Aescin: pharmacology, pharmacokinetics and therapeutic profile. Pharmacol Res. 2001 Sep;44(3):183-93. https://pubmed.ncbi.nlm.nih.gov/11529685/