Nutrition Diet: What Can I Drink to Increase Blood Circulation?

October 13, 2025 •

4 min read

Millions of people experience issues with poor circulation, but simple dietary changes can make a significant difference. Learning what you can drink to increase blood circulation is a powerful step toward supporting overall cardiovascular wellness and managing symptoms like cold extremities or fatigue.

Quick Summary

Several beverages, from nitrate-rich juices to antioxidant-packed teas, can naturally help improve blood flow and support vascular health. Explore specific drinks and learn how their compounds help relax blood vessels for better circulation.

Key Points

Hydration is Key: Drinking enough water is the most fundamental way to support healthy blood flow, as it maintains proper blood viscosity.
Nitrate-Rich Juices: Beetroot and pomegranate juices are excellent sources of nitrates, which your body converts to nitric oxide to relax and widen blood vessels.
Antioxidant Power: Green tea and berry blend juices are high in antioxidants that help protect blood vessels from damage and reduce inflammation.
Spices with Benefits: Turmeric and ginger have potent anti-inflammatory properties that can help enhance circulation and support heart health.
Holistic Strategy: Optimal circulation requires combining these beneficial drinks with regular exercise, stress management, and other healthy lifestyle choices.
Citrus for Vessel Elasticity: Vitamin C in citrus-infused water and other citrus drinks helps strengthen capillary walls and improve vascular elasticity.

The Foundational Role of Water

Staying properly hydrated is the single most important factor for healthy circulation. Blood is composed of a high percentage of water, so when you become dehydrated, your blood can thicken, making it harder for the heart to pump and for blood to flow smoothly. Aim for adequate water intake throughout the day to support blood volume and transport oxygen and nutrients efficiently.

Infused Water for an Added Boost

Adding fruits or spices to your water can provide extra circulation-boosting compounds. Citrus-infused water, for example, leverages the vitamin C and flavonoids found in lemons, limes, and oranges. These compounds help maintain the elasticity of blood vessels and reduce inflammation.

Powerful Juices to Enhance Blood Flow

Certain fruit and vegetable juices are particularly potent for improving circulation due to their high concentration of specific compounds:

Beetroot Juice: Beets are rich in natural nitrates, which the body converts into nitric oxide. Nitric oxide is a powerful vasodilator, meaning it relaxes and widens blood vessels, which improves blood flow and lowers blood pressure. A systematic review found that daily intake of beetroot juice significantly reduced systolic blood pressure in hypertensive individuals.
Pomegranate Juice: Packed with polyphenol antioxidants and nitrates, pomegranate juice enhances blood flow and oxygenation to muscle tissue. Studies show it can also reduce inflammation and lower blood pressure by improving the function of the blood vessel lining. Be sure to choose natural, unsweetened pomegranate juice.
Berry Blend Juice: Berries like blueberries, cranberries, and raspberries are loaded with anthocyanins, a type of antioxidant that promotes healthy blood vessel function. These compounds also have anti-inflammatory properties that can help lower blood pressure and improve arterial health.

Teas and Spiced Lattes for Healthy Vessels

Beyond simple juices, certain teas and spiced concoctions offer warmth and vascular benefits:

Green and Black Tea: These teas contain antioxidants called flavonoids that help increase the width of blood vessels, making it easier for blood to flow. A study even found that drinking green tea increased blood flow in healthy people within 30 minutes.
Hibiscus Tea: Hibiscus tea has been shown to have blood pressure-lowering effects and can aid circulation by relaxing blood vessels. It is rich in anthocyanins and polyphenols, which contribute to improved blood flow.
Ginger Tea: A classic remedy in traditional medicine, ginger contains compounds that can help stimulate blood flow. Its anti-inflammatory properties can also help reduce swelling and support cardiovascular health.
Turmeric Latte (Golden Milk): Turmeric contains the active compound curcumin, a powerful anti-inflammatory and antioxidant that has been used to improve blood circulation. A turmeric latte, or golden milk, is a delicious way to incorporate this spice. Adding a pinch of black pepper boosts the absorption of curcumin.

Comparing Circulation-Boosting Beverages


Drink Type	Key Compounds	Mechanism	Additional Benefits
Water	H2O	Maintains blood volume and viscosity	General hydration, organ function, temperature regulation
Beetroot Juice	Nitrates	Converted to nitric oxide, a vasodilator	Enhances athletic performance, lowers blood pressure
Pomegranate Juice	Polyphenols, Nitrates	Acts as a potent vasodilator, anti-inflammatory	Rich in vitamin C, boosts immunity, brain function
Green Tea	Flavonoids, Catechins	Increases blood vessel width, antioxidant protection	Supports heart health, aids weight management
Hibiscus Tea	Anthocyanins, Polyphenols	Relaxes blood vessels, reduces blood pressure	Caffeine-free, antioxidant-rich
Ginger Tea	Gingerol	Stimulates blood flow, anti-inflammatory	Aids digestion, reduces nausea, soothes muscles

Beyond the Glass: Combining Diet and Lifestyle

While these beverages can be beneficial, they are most effective when combined with other healthy lifestyle changes. Exercise is one of the most impactful ways to improve circulation by promoting blood flow and cardiovascular health. Reducing stress through practices like yoga or meditation can also prevent blood vessel constriction that hampers circulation. Quitting smoking and maintaining a healthy weight are also critical steps for long-term vascular health. For serious or persistent circulatory issues, it is essential to consult a healthcare professional.

Conclusion: A Holistic Approach for a Healthy Heart

When asking, 'what can I drink to increase blood circulation?', the answer involves more than a single magic bullet. By incorporating a variety of hydrating and nutrient-rich drinks into your daily routine, you can support your cardiovascular system naturally. From water and citrus infusions to powerful beetroot juice and antioxidant-rich teas, these choices work together to help dilate blood vessels, reduce inflammation, and enhance overall blood flow. Combined with an active lifestyle and stress management, a smart nutritional diet can significantly improve your circulatory health, leaving you feeling more energized and comfortable.

For more information on lifestyle factors affecting circulation, consider visiting this resource on Natural Ways to Improve Circulation from Centrum.

Frequently Asked Questions

Yes, drinking water is crucial for blood circulation. Staying well-hydrated prevents your blood from becoming too thick, which allows your heart to pump it more easily and ensures smooth flow throughout your body.

Yes, consuming beetroot juice daily can be beneficial for circulation due to its high nitrate content, which widens blood vessels. However, daily intake of large quantities of nitrates should be discussed with a doctor, especially if you have other health conditions.

Studies have shown that the flavonoids and antioxidants in green tea can increase blood flow and help relax blood vessels. Regular consumption as part of a healthy diet supports overall cardiovascular health.

Pomegranate and berry juices are rich in antioxidants like polyphenols and anthocyanins, respectively. These compounds reduce inflammation and promote vasodilation, which helps improve blood flow and reduces arterial stiffness.

Ginger and turmeric have anti-inflammatory and antioxidant properties that benefit heart health. Curcumin in turmeric and compounds in ginger have been traditionally used to stimulate blood flow and reduce inflammation in the circulatory system.

There is no single best time, but consistency is key. Drinking them regularly throughout the day can provide sustained benefits. For instance, some people find beetroot juice useful before a workout, while a warm ginger or hibiscus tea can be soothing in the evening.

No, these drinks alone are not a cure for poor circulation. They should be part of a holistic approach that includes regular exercise, a balanced diet, stress management, and medical consultation if symptoms persist.