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Medical News Today. Health Conditions Health Products Discover Tools Connect. Vitamins and supplements for circulation.

Medically reviewed by Katherine Marengo LDN, R. Signs of poor circulation Vitamins and supplements Do they work? Other treatments Summary Circulation problems can lead to cold hands and feet, muscle cramps, or tiredness.

Signs of poor circulation. Supplements for better circulation. Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Was this helpful? Do supplements help with circulation? Other treatments for blood flow.

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Fiber In addition to aiding in weight management, fiber encourages vein health. There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water.

It helps prevent constipation that can increase pressure on your veins causing issues. Insoluble fiber, as the name suggests, does not dissolve in water. It works to reduce cholesterol levels and benefits heart health. High fiber foods include apples, oats, carrots, flaxseed, berries, and barley.

Avocados Avocados contain an antioxidant called Glutathione. This component is good for the blood vessels, and it aids in the prevention of varicose veins.

Avocados are a fruit that you can enjoy in many ways. You may have used this circulation booster as a garnish on food or in cocktails. Rosemary is rich in antioxidants and anti-inflammatory properties.

Because of this, it works well to help in the prevention of varicose veins. Additionally, rosemary reduces pain for many people struggling with vein-related issues.

You can use rosemary as a spice for food, in essential oils, or even as a tea. It also improves circulation. Vitamin C deficiency is associated with an increased risk of developing varicose or spider veins. Include citrus and tropical fruits, broccoli, onions, spinach, and red bell peppers into your diet.

These foods all contain high levels of vitamin C to keep your veins strong. Tomatoes are a powerful fruit packed with lots of vitamin K. They increase the production of platelets in the body and promote good blood health. Tomatoes also contain lycopene which is a powerful antioxidant.

It aids in protection against cardiovascular illnesses. Moreover, lycopene helps reduce fat deposition in blood vessels. Eat tomatoes any way you like — soups, salsa, or even juice — the benefits are outstanding. Lemons, limes, oranges, and grapefruit are all high in Vitamin C.

Pomegranate Pomegranates are a nutritious way to promote your overall circulatory health. They are rich in nitrates and polyphenol antioxidants, two powerful vasodilators. Vasodilators widen blood vessels and allow blood to flow more easily.

Pomegranates are especially beneficial for people who lead an active lifestyle. That is because they improve oxygenated blood flow to muscle tissue. A natural blood thinner, garlic has been used medicinally for centuries.

It helps to relieve stress on veins and throughout the body. Garlic decreases the risk of hypertension by reducing blood pressure.

If you already take a blood-thinning medication, check with your doctor before adding a garlic supplement to your routine.

This naturally occurring warming spice is extremely heart healthy. Cinnamon relaxes our blood vessels allowing them to widen. It has been proven to increase blood flow to the coronary artery, the main supply of blood to the heart.

Research indicates that by adding a daily cinnamon supplement, blood pressure lowered in those at risk for hypertension. Often used to aid in digestion or relieve nausea, ginger is also known to increase blood circulation.

Add some to your stir fry or add some into your tea. Omega-3 fatty acids naturally occur in fish oil and aid in healthy blood flow. They reduce pressure on veins and arteries. Fish oils are further associated with the health of our musculoskeletal system.

Learn how to eat healthy. How much is enough? Each person is different. Most adults need around seven hours, but you may need more. Heavy snoring is a major sign of sleep apnea. If your spouse or partner says you snore or that you periodically stop breathing for brief periods during sleep, tell your doctor.

Sleep apnea can put you at risk for stroke. Learn how to get quality sleep. Lose a few. Carrying around extra pounds saps energy.

It creates extra work for your heart and can raise blood pressure, too. Increasing your physical activity and eating a healthier diet to burn more calories than you take in is the way to go. Learn our 5 steps to lose weight and keep it off. Lighten up. Stress is an inevitable part of life.

Successfully managing stress means keeping a positive outlook and a healthy lifestyle, which helps fight energy-sapping depression. To take care of yourself, try taking regular physical activity breaks, meditating, taking time off and doing things you like.

In addition to those with poor circulation , athletes and active individuals may want to increase blood flow in order to improve exercise performance and recovery. Although circulatory issues are often treated with medications, eating certain foods can also improve blood flow.

Cayenne pepper gets its spicy flavor from a phytochemical called capsaicin. Capsaicin promotes blood flow to tissues by lowering blood pressure and stimulating the release of nitric oxide and other vasodilators — or compounds that help expand your blood vessels.

In fact, spicy peppers are frequently included in pain-relieving creams because ingesting them helps increases circulation, improves blood vessel strength, and reduces plaque buildup in your arteries. Pomegranates are juicy, sweet fruits that are particularly high in polyphenol antioxidants and nitrates, which are potent vasodilators.

Consuming pomegranate — as a juice, raw fruit, or supplement — may improve blood flow and oxygenation of muscle tissue, which could especially aid active individuals. For example, a study found that daily consumption of 17 ounces oz.

Onions are an excellent source of flavonoid antioxidants, which benefit heart health by helping your arteries and veins widen when blood flow increases.

Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries.

Cinnamon is a warming spice that has many health benefits — including increased blood flow. In a study , researchers found that between two groups of subjects with a similar health profile, the group that consumed cinnamon had a statistically significant reduction in blood pressure after 90 days compared to the placebo group.

That said, this decrease was moderate. Another meta-analysis of eight studies found that cinnamon has a more favorable effect on diastolic blood pressure than on systolic blood pressure.

Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels. Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.

These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow. Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation.

Higher doses may help people with a higher chance of getting heart problems even more. This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.

This means beets may help improve blood flow. In a study of 12 older adults, those who drank 5 oz. In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation, particularly due to a compound found in turmeric called curcumin.

Leafy greens like spinach and collard greens are high in nitrates , which your body converts into nitric oxide, a potent vasodilator. Research has observed that people following a traditional Japanese diet high in nitrate-rich vegetables like Chinese cabbage and spinach have lower blood pressure than those who consume a diet low in vegetables.

Citrus fruits like oranges, lemons, and grapefruit are packed with antioxidants, including flavonoids. Consuming flavonoid-rich citrus fruits may help reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production. Additional research from also found that eating citrus fruits like oranges is associated with reduced blood pressure.

Tomatoes may help reduce the activity of angiotensin-converting enzyme ACE , which causes blood vessels to constrict to control blood pressure.

Test tube research suggests that tomato extract works similarly to ACE-inhibiting drugs, by opening up your blood vessels and improving blood flow. Berries are especially healthy, as they have antioxidant and anti-inflammatory qualities, which may have a positive impact on blood flow.

Research shows that eating berries can lower blood pressure, heart rate, platelet aggregation, and blood levels of inflammatory markers like interleukin-6 IL-6 while also improving artery dilation.

Ginger is a staple in traditional medicine in India and China for thousands of years. In both human and animal studies, ginger has been shown to reduce high blood pressure, which negatively impacts blood flow In a study of 4, people, those who consumed the most ginger — 2—4 g per day — had the lowest risk of developing high blood pressure.

While incorporating any of these foods into your diet may improve circulation, other lifestyle changes may have a larger impact. Here are some other lifestyle modifications that can optimize blood flow:. Drinking fluids in general is important for good blood flow.

Dehydration can decrease your blood volume, which means that blood may not be able to reach all your vital organs. Learn more about dehydration and blood flow.

Bananas contain potassium , which is important for healthy blood pressure. This benefit is most prominent if you eat bananas raw, rather than consuming them as part of baked goods for example.

There are many natural ways to improve circulation, including choosing foods that stimulate blood flow. The antioxidants, nitrates, vitamins, and other substances contained in the foods above can have a positive impact on your circulation.

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Poor circulation is most common in your extremities, such as your legs and arms. Learn more about the symptoms and causes of poor circulation.

It creates extra work for your heart and can raise blood pressure, too. Increasing your physical activity and eating a healthier diet to burn more calories than you take in is the way to go.

Learn our 5 steps to lose weight and keep it off. Lighten up. Stress is an inevitable part of life.

Successfully managing stress means keeping a positive outlook and a healthy lifestyle, which helps fight energy-sapping depression. To take care of yourself, try taking regular physical activity breaks, meditating, taking time off and doing things you like.

Avoid unhealthy ways to manage stress, which includes smoking, drinking excessive amounts of alcohol, overeating and relying on stimulants. Learn to fight stress by developing these healthy habits.

Most people who want to feel more energetic can do it. Following the steps above is a good start. Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Healthy Lifestyle. Be Well Together.

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Healthy for Good Topics Healthy Eating Healthy Lifestyle Fitness Company Collaboration or Search Condition. Eat smart. Eating a variety of good-for-you foods will provide you with the energy your body needs.

The vitamins and minerals they contain are good for you.

Vitamin K is a fat-soluble vitamin that naturally occurs in two forms: Vitamin K1 phylloquinone , which is found in plant-based foods, and vitamin K2 menanoquines , which is found in animal products.

Gut bacteria can also produce vitamin K2. Your body can convert K1 into K2, but not the other way around. Vitamin K plays an important role in bone health and wound healing, and it has properties that can promote cardiovascular health.

Indeed, one study even found that vitamin K2 may help with blood flow by managing calcium levels and promoting blood vessel health. Vitamin C is a water-soluble vitamin that boasts a range of health benefits, including promoting blood vessel health.

Vitamin C is also a powerful antioxidant, helping to combat harmful free radicals. One study found that vitamin C supplementation promoted blood vessel health in smokers.

Healthier blood vessels can lead to better all-around blood flow. Vitamin E is a term for a particular group of fat-soluble compounds that contain a range of antioxidant properties. It may contribute to thinning your blood, which can promote blood flow.

It can also work synergistically with vitamin C to promote the health of the cell lining of your blood vessels, which can then in turn promote healthy blood flow.

One study also found that vitamin C and E supplementation can manage the oxidative effects of homocysteine with the antioxidant activity, thus supporting healthy blood flow. Omega-3 fatty acids are essential fats that the body can get from fish, vegetable oils, nuts, and leafy vegetables. You can also get omega-3 fatty acids in supplement form.

Omega-3 fatty acids boast a range of health benefits — including, it turns out, promoting healthy blood flow. One study found that omega-3 fatty acids can support healthier blood flow by promoting healthy viscosity of blood.

Taking in too much iron can be toxic to your health. L-arginine is an amino acid made naturally by the body and is found in many foods. It promotes nitric oxide production, which can help with blood vessel dilation and blood flow. This study shows that aging can disrupt blood vessel health over time and L-arginine may be able to restore the health and function of the blood vessel.

Omega-7, also known as palmitoleic acid, is beneficial for supporting healthy cardiovascular functioning. These fatty acids can be sourced from fish oil, particularly seabuckthorn oil , which contains gamma-linoleic acid GLA. GLA also found in spirulina is known for its potential to promote blood flow.

The benefits of omega-7 fatty acids extend beyond their impact on circulation, offering various advantages for overall human health. These fatty acids can help maintain healthy cholesterol levels that are already within the normal range, which can indirectly support blood flow.

CoQ10, also referred to as ubiquinone and ubiquinol, is a compound that your body produces naturally.

It plays an important role in promoting healthy blood flow and overall cardiovascular wellness. CoQ10 acts as an antioxidant, making it capable of neutralizing free radicals that can cause damage to blood vessels. Furthermore, CoQ10 has the ability to boost nitric oxide levels, leading to improved blood flow through the body.

Another key benefit of CoQ10 is its ability to enhance endothelial function , as e ndothelial cells form a lining along blood vessels.

By promoting the optimal function of these cells, CoQ10 helps ensure the smooth and efficient flow of blood. You may have heard of the food, Natto, from Japanese cuisine. Well, that is where nattokinase comes from. Nattokinase is an enzyme derived from fermented soybeans.

This enzyme can support healthy blood flow by encouraging balanced platelet levels, which helps promote blood fluidity. It does this by maintaining healthy levels of a hormone called thromboxane.

More specifically, ginger contains compounds called gingerol and 6-shogaol , which promote blood vessel dilation by releasing nitric oxide, while also scavenging free radicals.

Garlic contains allicin , a molecule involved in a range of biological activities. Allicin can promote nitric oxide production, which is crucial for healthy blood flow, as well as endothelial function.

and comes in day supplies. Turmeric, a plant in the ginger family, has been used in the Indian traditional practice of Ayurvedic medicine for centuries. When it comes to blood flow, studies of curcumin have shown promise.

For example, one study found that curcumin supplementation can both increase nitric oxide production and manage oxidative stress, both of which support healthy blood flow. Black pepper is not just good for being a key spice — it also boasts a myriad of health benefits.

Black pepper is packed with beneficial compounds that possess antioxidant-like properties. Some of its compounds include volatile oil, oleoresins, alkaloids, and piperine, which can help manage oxidative stress by stimulating the production of various antioxidants.

In addition, black pepper has an active constituent called piperine that has been recognized for its ability to help with gastrointestinal health, by supporting digestion and promoting digestive comfort. To improve blood circulation, many people turn to supplements that contain ingredients known to promote healthy circulation.

When it comes to choosing the best blood circulation supplement, there are a few things to keep in mind. First and foremost, it's important to look for supplements that contain high-quality, natural ingredients that have been clinically proven to support healthy circulation. Additionally, you'll want to consider factors such as dosage, potential side effects, and any other health conditions or medications you may be taking.

After researching and testing a variety of blood circulation supplements, we've identified the top products on the market that can help improve circulation and support overall cardiovascular health. In the following sections, we'll provide an in-depth analysis of each product, including its ingredients, dosage, and potential benefits and drawbacks.

Whether you're looking to improve circulation in your legs, reduce the risk of heart disease, or simply boost your overall health, we've got you covered with our top picks for the best blood circulation supplements. Our clinically-backed AI will ask you questions and provide an answer specific to your unique health situation.

We all know how important it is to maintain good blood circulation in our bodies. Poor circulation can lead to a variety of health issues such as numbness, tingling, and even heart disease. That's why we've researched and compiled a list of the best blood circulation supplements on the market.

Our team has tested and reviewed each product to provide you with the most accurate and unbiased information. Below is our list of the top blood circulation supplements that can help you improve your overall health and wellbeing.

Discover Utzy Naturals' meticulously crafted blend of hibiscus, olive leaf, and lemon balm—clinically proven to support healthy blood pressure.

Our capsules ensure effortless consumption, housed in a sustainable, recyclable glass bottle. Trust our family-owned business in the USA, backed by a day guarantee and rigorous third-party testing. Embrace heart health naturally with Utzy Naturals. Discover a research-backed formula that naturally supports healthy blood pressure levels.

Our meticulously crafted blend includes three potent herbs—hibiscus, olive leaf, and lemon balm—known for their ability to reduce blood pressure. Focusing on relaxing blood vessels, our gentle approach allows them to open up, facilitating smoother blood flow and effectively lowering blood pressure.

With easy-to-take capsules, just three small doses daily provide comprehensive heart health support. What sets us apart? Utzy Naturals ensures an effortless wellness journey with our easy-to-consume capsules, housed in a sustainable, recyclable glass bottle.

As a family-owned business in the USA, our commitment to quality is unwavering. Backed by a day empty bottle guarantee, our product undergoes rigorous 3rd party testing for purity, potency, and safety in an NSF® certified facility. Trust Utzy Naturals for premium, family-crafted supplements formulated to be free of gluten, corn, yeast, artificial colors, and flavors.

Embrace a natural, effective solution with a full ingredient list that includes organic hibiscus extract, olive leaf extract, lemon balm leaf extract, and essential natural components. Optimize your heart health confidently with Utzy Naturals.

If you're looking to improve your blood circulation, we recommend trying out the HerbaMe Blood Circulation Supplement. This supplement is a smart choice for anyone with poor circulation. It acts as a nitric oxide booster, which helps reduce muscle cramps, fatigue, and varicose or spider veins.

Additionally, it's rich in Niacin, Hawthorne, L-Arginine, Diosmin, Horse Chestnut, and Ginger Root, which can reduce pressure in the legs while fortifying vein health for a slimmer, more toned look with proper blood flow.

If you spend a lot of time standing in one place, have a sedentary job, are pregnant, or struggle with a family history of varicose veins or weight issues, this artery blood flow optimizer can help optimize your blood flow.

It's also a proactive daily health supplement that, when used regularly along with your regular vitamin regimen, can fortify leg, heart, and cardiovascular health while giving you more stamina and endurance to stay active.

Better circulatory boosts energy and vitality in the body. Crafted in a GMP-certified facility, formulated in the USA, and third-party tested, this circulation supplement is safe, effective, and is free of artificial flavors for premium support.

However, it may cause an upset stomach in some people, and it takes time to see results. Additionally, it may not work for everyone. Overall, we recommend trying out the HerbaMe Blood Circulation Supplement if you're looking for a natural and effective way to improve your blood circulation.

We highly recommend the Dorado Nutrition Blood Circulation Supplement for anyone looking for a natural way to support healthy circulation and vein health. We have personally used this supplement and have noticed an improvement in our leg health and circulation. The combination of ingredients, including niacin, L-arginine, ginger, cayenne pepper, hawthorn, and diosmin, work together to promote healthy blood flow and support vein health.

One of the standout features of this supplement is its 2. Additionally, the fact that it is made in the USA and manufactured in a GMP certified facility gives us peace of mind about its quality and safety.

While the capsules can be a bit difficult to swallow, we have found that taking them with a full glass of water helps. It is also important to note that some users may experience mild side effects, such as upset stomach or headaches.

However, we have not experienced any negative side effects ourselves. Overall, we highly recommend the Dorado Nutrition Blood Circulation Supplement for anyone looking for a natural way to support healthy circulation and vein health.

This supplement provides a potent blend of natural compounds to support tired, heavy legs and the challenged circulation in our legs. It delivers targeted benefits to the delicate veins and capillaries of the legs. We appreciate that this product is free from additives of any kind, including binders, fillers, lubricants, stabilizers, flowing agents, preservatives, or artificial colors.

It is also gentle on the stomach, making it easy to digest. While the product may not work for everyone, we have found that it has provided natural relief for our tired, heavy legs.

It may take some time to see results, but with consistent use, we have noticed a significant improvement in our leg discomfort. We highly recommend Clinical Daily Blood Circulation Supplements to anyone looking for a natural and effective way to improve their blood circulation.

Clinical Daily Blood Circulation Supplements is a natural nitric oxide supplement that contains a blend of powerful ingredients such as butchers broom, horse chestnut, hawthorn, cayenne, arginine, and diosmin.

These ingredients work together to support healthy blood circulation and provide relief from leg cramps and heaviness. One of the biggest advantages of this supplement is that it contains natural blood pressure supplements such as hawthorn berry capsules and niacin blood vitamin B3. It also helps increase oxygen boost in blood vessels, making it an ideal choice for those who need an energy boost.

Moreover, Clinical Daily Blood Circulation Supplements is a great vein and artery supplement that helps strengthen the walls of veins and arteries.

It contains ginger root, antioxidants, and vitamin B3, which are known to support blood vitamins and spider veins in legs. However, some people may experience slight acidity after taking these supplements. Additionally, results may take some time to show, so it's important to be patient and consistent with the dosage.

Some people may also find the capsules difficult to swallow. In conclusion, Clinical Daily Blood Circulation Supplements is an excellent choice for anyone looking for a natural and effective way to improve their blood circulation.

It is made in the USA in a GMP certified plant and comes with a money-back guarantee. If you're looking for a blood circulation supplement, Carlyle Blood Circulation Support is worth considering.

We tried Carlyle Blood Circulation Support and found it to be an effective supplement. The blend of 6 potent herbs, including Horse Chestnut, Butcher's Broom, Bilberry, Cayenne, Ginger, and Ginkgo, in each quick-release capsule provides ultimate support for healthy circulation.

The supplement is naturally free of gluten, wheat, yeast, lactose, artificial sweetener, preservatives, and non-GMO. This makes it a good option for those with allergies or dietary restrictions.

Carlyle is a trusted brand that provides premium, honest supplements. Their commitment to excellence is evident in the quality of their products. The supplement is laboratory tested and made with superior quality ingredients, making it a reliable choice for those looking for a blood circulation supplement.

However, it's important to note that the supplement may cause heart rate to increase, which could be a concern for some individuals. Additionally, those who are allergic to any of the ingredients should avoid taking this supplement.

Some individuals may also experience digestive discomfort. Overall, we recommend Carlyle Blood Circulation Support for those looking for a reliable and effective blood circulation supplement.

If you're looking for a natural way to support blood flow, blood pressure, and heart health, HumanN SuperBeets is worth trying. We've been using HumanN SuperBeets for a few weeks now, and we've noticed some positive changes in our energy levels and overall well-being.

The black cherry flavor is enjoyable and makes it easy to drink, even for those who don't like the taste of beets. One of the things we appreciate about SuperBeets is that it's a plant-based, clean supplement that supports blood flow and healthy blood pressure without caffeine or other stimulants.

The clinically studied formula is patented and contains a blend of natural dietary nitrate and nitrite that converts to nitric oxide in the body. We also like that SuperBeets uses non-GMO, premium beets grown in the USA. Each serving delivers the functional benefit of 40 teaspoons of fresh beets, without the beet taste.

While some people may not like the taste of SuperBeets, we find it to be a small price to pay for the potential health benefits. The container is small, so it may not last long with daily use, but it's worth it for the convenience and ease of use. Overall, we recommend giving HumanN SuperBeets a try if you're looking for a natural way to support blood flow, blood pressure, and heart health.

We highly recommend N1N Premium Blood Supplement for anyone looking for a natural way to support healthy blood flow and circulation. We have been using N1N Premium Blood Supplement for a few weeks now and have noticed a significant improvement in our energy levels and overall well-being.

The all-natural blend of herbs and vitamins, including hawthorn, ginger root, and cayenne powder, provide a powerful boost to our blood flow and circulation.

MindBodyGreen provides third-party-tested supplements made with high quality ingredients. Our testers and dietitians discuss whether MindBodyGreen….

Vitamins are for athletes to stay healthy. You may get all you need from the food you eat. Some athletes may benefits from vitamin supplements. Docosahexaenoic acid, or DHA, is a type of omega-3 fat that may improve many aspects of your health, from your brain to your heart.

Here are 12…. Vitamins are what your body needs to function and stay healthy. It's possible to get all the vitamins you need from the food you eat, but supplements…. Vitamin K is an essential nutrient that helps with blood clotting and healthy bones.

It can be found in leafy greens, vegetable oils, and broccoli. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Can You Increase Your Blood Flow with Vitamins?

Medically reviewed by Alan Carter, Pharm. Vitamins and supplements Natural remedies Increasing blood to penis Outlook. How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? Vitamins and supplements for increased blood flow.

Improving circulation naturally. Increasing blood flow to the penis. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Apr 10, Written By Scott Frothingham. Jun 28, Medically Reviewed By Alan Carter, PharmD. Share this article. How much is enough? Each person is different. Most adults need around seven hours, but you may need more. Heavy snoring is a major sign of sleep apnea. If your spouse or partner says you snore or that you periodically stop breathing for brief periods during sleep, tell your doctor.

Sleep apnea can put you at risk for stroke. Learn how to get quality sleep. Lose a few. Carrying around extra pounds saps energy. It creates extra work for your heart and can raise blood pressure, too.

Increasing your physical activity and eating a healthier diet to burn more calories than you take in is the way to go. Learn our 5 steps to lose weight and keep it off. Lighten up. Stress is an inevitable part of life.

Successfully managing stress means keeping a positive outlook and a healthy lifestyle, which helps fight energy-sapping depression.

To take care of yourself, try taking regular physical activity breaks, meditating, taking time off and doing things you like. Avoid unhealthy ways to manage stress, which includes smoking, drinking excessive amounts of alcohol, overeating and relying on stimulants.

Learn to fight stress by developing these healthy habits. Most people who want to feel more energetic can do it. Following the steps above is a good start.

Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. Healthy Lifestyle. Be Well Together. Life's Essential 8. Staying Safe in the Water Infographic.