How To Improve Circulation

The run-down on circulation: 

• Blood circulation moves oxygen and nutrients around the body, supporting energy, temperature regulation and overall wellbeing.
• Signs of poor circulation can include cold hands and feet, tingling, fatigue and muscle discomfort.
• Lifestyle factors like prolonged sitting, low activity and daily habits can influence how efficiently blood flows.
• Supporting circulation often comes down to consistent habits, including regular movement, balanced nutrition and staying active throughout the day.

Ever notice your hands and feet going cold for no obvious reason? Or that mid-afternoon slump that hits after hours at your desk? These everyday experiences are often connected to one thing: blood circulation. It’s the system your body relies on to move oxygen and nutrients to where they’re needed most. 

Cold extremities can be linked to how blood flows through the body. When temperatures drop, the nervous system can trigger blood vessels to narrow, reducing flow to the hands and feet¹. And those long stretches of sitting? Research suggests uninterrupted sitting can affect vascular function, a good reminder that how we move through the day matters².

The good news is that circulation is something you can actively support. Here’s what’s worth knowing about how it works, signs of poor circulation and ways to support it every day.

What is blood circulation?

Think of blood circulation as your body’s delivery network, constantly on the move. It shuttles oxygen and nutrients from your heart, through your blood vessels, to every cell, tissue and organ that needs them3.

But it’s not just about delivery. Circulation also helps carry waste products like carbon dioxide away from the body for removal. It’s a continuous, two-way system that helps your body function day-to-day.

How blood circulation works in the body

At the centre of blood circulation is the heart, pumping blood through arteries to tissues and organs, then drawing it back to start the process again4. As it moves through this system, blood delivers oxygen and nutrients where they’re needed and carries waste products away. 

Why healthy circulation matters

When circulation is working well, the effects show up across the whole body. Tissues and organs get what they need, energy feels more consistent, body temperature stays regulated, and waste gets cleared efficiently5. It’s one of those systems that’s easy to overlook until something feels off, which is why it's worth understanding.

What are the signs of poor circulation?

Changes in circulation can sometimes show up in subtle, everyday ways. While they’re not always obvious, they may influence how your body feels from day to day. Poor blood circulation symptoms can vary from person to person, but there are patterns to look out for.  Common signs include:

• Cold hands and feet: Reduced blood flow to the extremities can make hands and feet feel noticeably colder than the rest of the body, especially in cooler environments6.
• Tingling or numbness: That familiar ‘pins and needles’ sensation can occur when blood flow to certain areas is limited. This is commonly felt in the hands, feet or lower legs6.
• Fatigue or low energy: When oxygen and nutrients aren’t delivered as efficiently around the body, it can contribute to feelings of tiredness or reduced energy levels6.
• Muscle discomfort or cramping: Limited circulation can affect how muscles receive oxygen, which can lead to discomfort, stiffness or cramping, particularly during or after activity6.
• Changes in skin temperature or colour: Areas of skin may feel cooler or appear slightly paler than usual when blood flow is reduced, and are among the more noticeable signs of poor circulation in feet and lower legs⁶. 

These signs can vary from person to person and may be influenced by lifestyle and environmental factors. Noticing one or more doesn’t necessarily point to a specific condition, but if symptoms are persistent or concerning, it’s always worth speaking with a healthcare professional.

What causes poor blood circulation?

Blood circulation can be influenced by a combination of lifestyle, environmental and internal factors. While occasional changes in blood flow are normal, certain patterns over time can affect how efficiently blood moves through the body.

One of the most common influences is prolonged sitting or limited movement. Research shows that extended periods of sitting can reduce blood flow, particularly in the lower limbs, and may affect how oxygen is delivered to muscles7. This is because movement helps stimulate circulation, while long periods of inactivity can slow it down. 

Bad circulation in legs is a common concern for those who spend long hours sitting or standing. Sedentary behaviour has been linked to reduced blood flow and changes in how blood moves through vessels, compared to standing or being physically active8. Over time, these patterns may influence overall circulation efficiency.

Circulation can also be affected by factors like: 

• Blood vessel function
• Daily habits 
• Environmental conditions. 

Together, these elements play a role in how well oxygen and nutrients are delivered around the body.

Can poor circulation be improved?

Yes, circulation can often be supported through consistent everyday habits. Changes may not happen overnight, but small, repeatable actions over time can make a real difference to how blood moves through the body⁹. The focus is on sustainable changes that fit into your life, not overnight overhauls.

How to improve blood circulation

When it comes to how to improve circulation, there’s no one single fix. Supporting blood flow is about consistent, everyday behaviours across movement, daily habits and nutrition. Here’s how to increase blood circulation. 

Movement and physical activity

Regular movement plays an important role in supporting circulation. Physical activity helps encourage blood flow throughout the body, particularly when it breaks up long periods of sitting¹⁰. Over time, consistent activity may also support how blood vessels function and contribute to overall cardiovascular health¹⁰. Even light, regular movement like a quick stretch or walk can be beneficial when built into your daily routine. 

Foods for circulation

Diet can play a role in supporting circulation as part of a balanced lifestyle. Research suggests that certain foods, particularly those rich in plant-based nutrients, may support vascular function and blood flow11.

Foods that contain a range of nutrients, such as fruits, vegetables and whole foods, can contribute to overall circulatory health12. Rather than focusing on individual ingredients, a varied and balanced diet can help support circulation more broadly.

Nutrients that support circulation

Nutrients such as antioxidants and healthy fats are often associated with supporting vascular function. Antioxidants may help support how blood vessels respond to changes in blood flow¹³, while other nutrient-rich foods have been explored for their potential role in supporting circulation and related systems in the body¹⁴. 

Best vitamins for circulation 

There isn’t just one single vitamin responsible for circulatory health. Instead, a range of vitamins contribute to supporting vascular function and overall wellbeing. These nutrients work together as part of broader systems in the body, rather than acting in isolation15.

Building habits that support circulation over time

Supporting healthy circulation is often about consistency rather than quick fixes. Everyday habits like regular movement, balanced nutrition and maintaining a steady routine can all contribute to how effectively blood flows through the body over time.

Rather than focusing on one single change, a broader approach to daily habits can help support overall circulation and wellbeing. Small, repeatable actions like staying active, eating a varied diet and breaking up long periods of sitting can add up and make a real difference.

Looking to learn more about your health and wellbeing? Explore more articles like creating a health-focused daily routine and how a healthy body starts with your mind on the Swisse Wellness Hub. 

References: 

1. Shin Y. I., et al. (2025). Improvement of Blood Flow and Epidermal Temperature in Cold Feet Using Far-Infrared Rays Emitted from Loess Balls Manufactured by Low-Temperature Wet Drying Method: A Randomized Trial. Biomedicines, 13(7), 1759. https://doi.org/10.3390/biomedicines13071759 
2. Paterson C., et al. (2020). The Effects of Acute Exposure to Prolonged Sitting, With and Without Interruption, on Vascular Function Among Adults: A Meta-analysis. Sports Medicine, 50, 1929–1942. https://doi.org/10.1007/s40279-020-01325-5 
3. National Cancer Institute. (2011). Blood circulation. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/blood-circulation
4. Institute for Quality and Efficiency in Health Care. (2023). How does the blood circulatory system work? National Library of Medicine. https://www.ncbi.nlm.nih.gov/books/NBK279250/ 
5. Zaritsky A. L., Yannopoulos D., & Nadkarni V. M. (2021). Regional Circulations. In Pediatric Critical Care (pp. 367–412). https://doi.org/10.1007/978-3-030-53363-2_15 
6. Barhum L., & Balingit A. (2024). What are the symptoms of poor circulation? Medical News Today. https://www.medicalnewstoday.com/articles/322371 
7. Kurosawa Y., Nirengi S., Tabata I., Isaka T., Clark J. F., & Hamaoka T. (2022). Effects of prolonged sitting on limb volume, arterial blood flow, and muscle oxygenation. Medicine & Science in Sports & Exercise, 54(3), 399–407. https://doi.org/10.1249/MSS.0000000000002822 
8. Franssen W. M. A., Nieste I., Verboven K., & Eijnde B. O. (2025). Sedentary behaviour and cardiometabolic health. Metabolism, 170, 156320. https://doi.org/10.1016/j.metabol.2025.156320 
9. Almutairi M., Almutairi A. A., & Alodhialah A. M. (2025). The influence of lifestyle modifications on cardiovascular outcomes in older adults. Life, 15(1), 87. https://doi.org/10.3390/life15010087 
10. Ghodeshwar G. K., Dube A., & Khobragade D. (2023). Impact of lifestyle modifications on cardiovascular health. Cureus, 15(7), e42616. https://doi.org/10.7759/cureus.42616 
11. Tucci M., et al. (2022). Plant-based foods and vascular function. Nutrients, 14(13), 2615. https://doi.org/10.3390/nu14132615 
12. Raposo A., et al. (2021). The role of food supplementation in microcirculation. Biology, 10(7), 616. https://doi.org/10.3390/biology10070616 
13. Varadharaj S., et al. (2017). Role of dietary antioxidants in vascular function. Frontiers in Cardiovascular Medicine, 4, 64. https://doi.org/10.3389/fcvm.2017.00064 
14. Lee Y.-H., et al. (2024). Effect of vegetable intake on blood circulation. Diseases, 12(9), 223. https://doi.org/10.3390/diseases12090223 
15. Ayoub G. (2025). Vitamins, vascular health and disease. Nutrients, 17(18), 2955. https://doi.org/10.3390/nu17182955