Poor circulation happens when blood doesn’t flow properly through your body. This can affect your arms, legs, brain, and other organs. When circulation is poor, your tissues don’t get enough oxygen and nutrients, which can lead to various health problems.

What Is Poor Circulation?

Poor circulation refers to inadequate blood flow through your blood vessels. Your circulatory system includes your heart, arteries, veins, and tiny blood vessels called capillaries. When any part of this system isn’t working well, you may develop circulation problems.

Research shows that poor circulation can affect both large blood vessels and tiny ones. In fact, problems with tiny blood vessels (called microvascular dysfunction) may happen even when larger blood vessels appear normal (1). Studies in diabetic patients have found that deferred treatment based on blood flow measurements can lead to worse outcomes, highlighting the importance of proper circulation assessment (2).

Types of Circulation Problems

Circulation problems can affect different parts of your body. Understanding which type you have helps determine the best treatment approach.

Peripheral Circulation Problems

Peripheral circulation problems affect blood flow to your arms and legs. The most common condition is peripheral arterial disease (PAD), where arteries become narrowed or blocked. People with PAD often have trouble walking because their leg muscles don’t get enough blood during exercise (3).

Cerebral Circulation Problems

When blood flow to your brain is reduced, it can cause serious problems. Studies show that people with conditions like Alzheimer’s disease often have reduced brain blood flow. This reduction follows a specific pattern, starting in certain brain regions and spreading to others as the disease progresses (4).

Coronary Circulation Problems

Poor circulation in the heart’s blood vessels can lead to chest pain and heart attacks. People with diabetes are particularly at risk for coronary circulation problems. Research shows that people with type 2 diabetes have reduced coronary flow reserve, meaning their heart blood vessels can’t increase flow as much as needed during stress (5).

Common Causes of Poor Circulation

Many factors can contribute to poor circulation. Understanding these causes helps in prevention and treatment.

Atherosclerosis

Atherosclerosis occurs when fatty deposits build up in your arteries, making them narrow and stiff. This is one of the most common causes of poor circulation, especially in older adults.

Diabetes

Diabetes significantly affects circulation. High blood sugar damages blood vessels over time. Studies show that elevated free fatty acids can impair insulin-mediated blood vessel responses in both heart and skeletal muscle (6). Another study found that even a single meal with advanced glycation end products (AGEs) can immediately impair blood vessel function in people with type 2 diabetes (7).

Smoking

Smoking damages blood vessels and reduces oxygen in your blood. Even e-cigarettes with nicotine can harm circulation. Research shows that vaping with nicotine reduces blood vessel function and increases arterial stiffness (8).

Prolonged Sitting

Sitting for long periods can harm circulation. Studies show that sitting for just 2-3 hours can significantly reduce blood flow in your legs. The longer you sit, the worse the effect becomes (9). The good news is that taking breaks to move around can help. Research shows that interrupting sitting with physical activity may help maintain blood flow (10).

Varicose Veins

Varicose veins are enlarged, twisted veins that can cause poor circulation in your legs. They occur when valves in your veins don’t work properly, allowing blood to pool instead of flowing back to your heart. This condition causes symptoms like leg swelling, pain, and a feeling of heaviness. Treatment with medications like red vine leaf extract can improve blood flow and reduce symptoms (11).

Raynaud’s Disease

Raynaud’s disease causes your fingers and toes to feel numb and cold in response to cold temperatures or stress. During an attack, affected areas turn white, then blue, and finally red as blood flow returns. This happens because small arteries that supply blood to your skin become narrow, limiting blood circulation. Studies show that medications like prostacyclin can temporarily improve blood flow, but the effects don’t last long after treatment stops (12).

Warning
If you work at a desk, try to stand and move around every hour to help maintain good circulation.

Symptoms of Poor Circulation

Poor circulation can cause various symptoms depending on which part of your body is affected.

In Your Legs and Arms

Common symptoms include:

  • Cold hands and feet
  • Numbness or tingling
  • Pain or cramping during activity
  • Slow-healing wounds
  • Changes in skin color

Skin color changes

  • Changes in skin color or temperature
  • Blue or purple discoloration (cyanosis)

Poor circulation can cause your skin to turn blue or purple, a condition called cyanosis. This happens when tissues don’t get enough oxygen. The blue color is most noticeable in fingertips, toes, lips, and nail beds where blood vessels are close to the skin surface.

Fatigue

Fatigue is a common but often overlooked symptom of poor circulation. When your tissues don’t get enough oxygen and nutrients, you may feel tired and weak. Studies show that people with heart failure, which causes poor circulation, frequently experience fatigue that affects their daily activities.

Digestive Problems

Poor circulation can affect your digestive system too. When blood flow to your stomach and intestines is reduced, you may experience:

  • Stomach pain
  • Nausea
  • Changes in bowel habits

In Your Brain

Poor brain circulation may cause:

  • Memory problems
  • Difficulty concentrating
  • Dizziness
  • Headaches

In Your Heart

Symptoms of poor heart circulation include:

  • Chest pain or pressure
  • Shortness of breath
  • Fatigue during activity

Risk Factors

Several factors increase your risk of developing poor circulation.

Age

Circulation naturally declines with age. Studies show that older adults with cardiovascular risk factors have reduced ability to increase blood flow when needed, such as during exercise or brain activation. However, healthy aging alone doesn’t necessarily impair blood flow responses (13).

Medical Conditions

Several health conditions increase circulation problems:

  • Diabetes: Damages both large and small blood vessels
  • High blood pressure: Damages artery walls over time
  • High cholesterol: Contributes to artery blockages
  • Obesity: Puts extra strain on your circulatory system
  • Blood clots: Can block blood flow partially or completely

Obesity and Circulation

Being overweight significantly affects circulation. Research shows that obese women have reduced microcirculation markers and higher inflammation markers. However, exercise combined with proper nutrition can improve these circulation markers (14).

Blood Clots

Blood clots can develop in veins (especially deep veins in the legs) or arteries, blocking circulation. When clots block blood flow, special medications called thrombolytics can help dissolve them and restore circulation.

Lifestyle Factors

Your daily habits significantly impact circulation:

  • Physical inactivity
  • Smoking or vaping
  • Poor diet
  • Excessive alcohol use
  • High caffeine intake

Research shows that regular caffeine use can reduce brain blood flow. In one study, caffeine reduced cerebral blood flow by an average of 27% (15).

Diagnosing Circulation Problems

Healthcare providers use various tests to diagnose circulation problems.

Physical Examination

Your doctor will check for signs like:

  • Weak or absent pulses
  • Cool skin temperature
  • Skin color changes
  • Slow wound healing

Blood Flow Tests

Several tests can measure blood flow:

Ankle-Brachial Index (ABI): This simple test compares blood pressure in your ankle with blood pressure in your arm. A low ratio suggests poor leg circulation.

Doppler Ultrasound: Uses sound waves to see blood flow in your vessels. Studies show this test can accurately detect circulation problems in various conditions (16).

Angiography: Uses special dye and X-rays to see inside your blood vessels.

Tests for Specific Conditions

For Varicose Veins: Doctors may use ultrasound to check how well valves in your veins are working and look for blood clots.

For Raynaud’s Disease: Cold stimulation tests can help diagnose this condition. Your doctor may also check for underlying conditions that can cause Raynaud’s.

For Digestive Circulation Problems: Special tests called gastric tonometry can measure blood flow to your stomach and intestines (17).

Complications of Poor Circulation

When circulation problems are left untreated, they can lead to serious complications.

Leg Ulcers

Poor circulation can cause wounds that won’t heal, especially on the legs and feet. These ulcers are particularly common in people with diabetes. Research shows that improving microcirculation can help these ulcers heal faster. In one study, a treatment that improved circulation led to 89% of ulcers healing completely within 6 weeks (18).

Tissue Damage

When tissues don’t get enough blood flow for extended periods, they can become damaged or die. This is why people with severe circulation problems may need amputations.

Heart Attack and Stroke

Poor circulation increases the risk of blood clots forming. If a clot travels to the heart or brain, it can cause a heart attack or stroke.

Treatment Options

Treatment for poor circulation depends on the underlying cause and severity.

Medications

Several types of medications can improve circulation:

Blood Thinners: Help prevent blood clots that can block circulation.

Vasodilators: Help blood vessels relax and widen. For example, nicorandil has been shown to improve blood flow in heart failure patients (19).

Cholesterol-Lowering Drugs: Help prevent further artery blockages.

Diabetes Medications: Better blood sugar control helps protect blood vessels.

Exercise Therapy

Exercise is one of the most effective treatments for poor circulation. Studies show that regular exercise can:

  • Increase walking distance by up to 373 meters in people with leg circulation problems
  • Improve blood flow by 18%
  • Help create new blood vessel pathways

These benefits can last for months or even years with continued exercise (3). Even in young children with obesity, physical activity has been shown to significantly improve blood pressure and circulation markers (20).

Tip
Start slowly with exercise. Even 10-15 minutes of walking daily can help improve circulation over time.

Natural Approaches

Some natural treatments show promise for improving circulation:

Ginkgo Biloba: Studies show this herbal extract can increase blood flow in heart arteries by about 16% and improve blood vessel function (21).

Dietary Changes: Eating more fruits and vegetables can improve blood vessel function. Each additional serving of fruits and vegetables per day can improve blood flow by about 6% (22). Other dietary factors also matter – research shows that omega-3 fatty acids from fish oil can improve blood flow and reduce the need for blood vessel procedures. In kidney transplant patients, fish oil has been shown to improve kidney blood flow and reduce rejection episodes (23).

Supplements: Some supplements may help circulation:

  • Vitamin E: High-dose vitamin E (1,800 IU daily) has been shown to normalize blood flow in people with type 1 diabetes. However, in type 2 diabetes, long-term high-dose vitamin E may actually worsen some blood vessel functions (24, 25).
  • Vitamin D: In obese teenagers, vitamin D supplementation (4000 IU daily) has been shown to improve microvascular function to normal levels (26).
  • Natural extracts: Pomegranate extract has been shown to increase blood flow and improve exercise performance. In one study, it increased blood vessel diameter and delayed fatigue during exercise (27).
Warning
Always talk to your doctor before taking supplements, especially if you have diabetes or take other medications. Some supplements can interact with medications or may not be safe for everyone.

Acupuncture: Research suggests acupuncture can improve blood flow. In one study, acupuncture increased local blood circulation by enhancing nitric oxide levels (28).

Medical Procedures

For severe circulation problems, procedures may be needed:

Angioplasty: Opens blocked arteries using a small balloon.

Bypass Surgery: Creates a new route for blood flow around blocked arteries.

Thrombolytic Therapy: Dissolves blood clots blocking circulation. Studies show this can restore blood flow in blocked dialysis catheters, with success rates around 31-46% (29).

Treatments for Specific Conditions

For Varicose Veins:

  • Compression stockings to improve blood flow
  • Medications like red vine leaf extract or hydroxyethylrutosides
  • Procedures to close or remove problem veins
  • Regular exercise and leg elevation

Research shows these treatments can significantly improve symptoms. One study found that hydroxyethylrutosides reduced leg swelling and improved other symptoms in people with varicose veins (30).

For Raynaud’s Disease:

  • Keeping hands and feet warm
  • Avoiding triggers like cold and stress
  • Medications that help blood vessels relax
  • Avoiding smoking and caffeine

Prevention Strategies

Many circulation problems can be prevented or slowed with healthy lifestyle choices.

Stay Active

Regular physical activity is crucial for maintaining good circulation. Even moderate exercise helps:

  • Walking 30 minutes daily
  • Swimming or water aerobics
  • Cycling
  • Yoga or stretching

Research shows that exercise training can increase brain blood flow and improve cognitive function (31).

Eat a Healthy Diet

Your diet significantly affects circulation:

  • Increase: Fruits, vegetables, whole grains, lean proteins
  • Limit: Saturated fats, trans fats, excess salt, added sugars
  • Consider: Omega-3 rich foods like fish, nuts, and seeds

Manage Risk Factors

Controlling health conditions helps protect your circulation:

  • Keep blood pressure under control
  • Manage blood sugar if you have diabetes
  • Maintain healthy cholesterol levels
  • Achieve and maintain a healthy weight

Avoid Circulation Damagers

Some habits directly harm circulation:

  • Don’t smoke: Smoking damages blood vessels
  • Limit sitting: Take breaks every hour to move around
  • Manage stress: Chronic stress can affect blood vessels
  • Stay warm: Cold temperatures can reduce circulation
Note
If you have diabetes or other risk factors for poor circulation, regular check-ups with your healthcare provider are especially important.

When to See a Doctor

Some circulation symptoms require immediate medical attention:

Emergency Symptoms

Seek immediate help for:

  • Sudden severe leg pain with pale or blue skin
  • Blue or purple discoloration of fingers, toes, or lips (cyanosis)
  • Chest pain or pressure
  • Sudden weakness or numbness on one side
  • Difficulty speaking or understanding speech
  • Severe shortness of breath

Blue discoloration of the skin indicates that tissues aren’t getting enough oxygen and requires immediate medical attention.

Schedule an Appointment For

See your doctor soon if you have:

  • Leg pain when walking that improves with rest
  • Wounds that won’t heal
  • Persistent cold hands or feet
  • Frequent numbness or tingling
  • Changes in skin color or temperature

Living with Poor Circulation

If you have circulation problems, several strategies can help you manage your condition.

Daily Care

  • Check your feet daily for injuries or changes
  • Keep skin clean and moisturized
  • Wear comfortable, well-fitting shoes
  • Avoid extreme temperatures
  • Don’t cross your legs when sitting

Monitoring Your Condition

Keep track of:

  • Symptoms and when they occur
  • What makes symptoms better or worse
  • Any new or changing symptoms
  • Your response to treatments

Working with Your Healthcare Team

Good circulation management requires teamwork:

  • Follow your treatment plan consistently
  • Take medications as prescribed
  • Attend all follow-up appointments
  • Report any concerns promptly

Future Outlook

Research continues to advance our understanding of circulation problems. New treatments being studied include:

  • Gene therapy to grow new blood vessels
  • Stem cell treatments to repair damaged vessels
  • New medications that better protect blood vessels
  • Advanced imaging techniques for earlier diagnosis

Studies are also exploring how treatments like remote ischemic preconditioning (briefly restricting blood flow to one area to protect another) might help prevent circulation damage during medical procedures (32). Another meta-analysis found similar protective effects for preventing kidney damage from contrast dyes used in medical imaging (33).

Frequently Asked Questions

What are the main signs of poor circulation?

The most common signs include cold hands and feet, numbness or tingling in extremities, leg pain when walking, slow-healing wounds, and changes in skin color. If you notice these symptoms regularly, see your doctor for evaluation.

Can poor circulation be reversed?

In many cases, yes. Exercise, dietary changes, and proper treatment can significantly improve circulation. Studies show that regular exercise can increase blood flow by up to 18% and improve walking distance by hundreds of meters in people with circulation problems.

How long does it take to improve circulation?

Improvements can begin within weeks of starting treatment. Some studies show blood vessel function improving within 6 weeks of dietary changes or supplement use. However, significant improvements in symptoms often take 3-6 months of consistent treatment.

Is poor circulation dangerous?

Yes, it can be. Poor circulation increases the risk of blood clots, heart attacks, strokes, and tissue damage. In severe cases, it can lead to wounds that won’t heal or require amputation. This is why early treatment is important.

What causes cold hands and feet?

Cold hands and feet are often caused by poor circulation. Common causes include Raynaud’s disease (where small arteries narrow in response to cold or stress), diabetes, smoking, or simply being in a cold environment. If your hands and feet are persistently cold, see your doctor.

Can varicose veins cause poor circulation?

Yes, varicose veins can cause poor circulation in your legs. When vein valves don’t work properly, blood pools in your legs instead of flowing back to your heart. This can cause swelling, pain, and a heavy feeling in your legs.

Conclusion

Poor circulation is a common problem that can affect many parts of your body. While it becomes more common with age and certain health conditions, many effective treatments are available. The key is early recognition and treatment.

By staying active, eating well, managing health conditions, and avoiding harmful habits, you can help maintain good circulation throughout your life. If you have symptoms of poor circulation, don’t ignore them. Work with your healthcare provider to find the right treatment plan for you.

Remember, improving circulation takes time. Be patient with treatments and lifestyle changes, and celebrate small improvements along the way. With proper care, many people with circulation problems can maintain active, healthy lives.

Was this article helpful?