By Elise
If you find yourself developing bruises from the slightest bump, you’re not alone. Easy bruising is a common issue that can be both frustrating and worrisome. While minor bruising is usually harmless, frequent or severe bruising can impact your confidence and may be a sign your body needs extra nutritional support.
In many cases, certain vitamins and minerals play a direct role in strengthening blood vessels, supporting healthy skin, and aiding in tissue repair. Natural supplements can be a gentle and effective way to give your body what it needs to reduce the likelihood and severity of bruises.
Below are two evidence-based supplements that can help support healthier skin and stronger blood vessels.
Vitamin C
Vitamin C is crucial for collagen production, which helps maintain the strength and elasticity of blood vessel walls. When collagen levels are low, capillaries can break more easily, leading to frequent bruising. As a powerful antioxidant, vitamin C also protects cells from damage and supports faster healing after injury.
- Mechanism of action: Promotes collagen synthesis, strengthens capillary walls, and protects against oxidative stress
- Dosage or usage tip: Take 500–1,000 mg daily, ideally split into two doses for better absorption
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Vitamin K
Vitamin K is essential for proper blood clotting. Without enough of it, even small impacts can cause more significant bleeding under the skin, resulting in bruises. By supporting the body’s clotting process, vitamin K helps prevent excessive bleeding and allows tissues to repair more quickly.
- Mechanism of action: Activates clotting proteins to stop bleeding and supports bone health
- Dosage or usage tip: Take 90–120 mcg daily with a meal containing healthy fats for best absorption
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In Summary
If you bruise easily, adding vitamin C and vitamin K to your routine may help strengthen blood vessels, support clotting, and promote quicker healing. Vitamin C works on the structural integrity of your capillaries, while vitamin K ensures your blood clots efficiently to minimize bleeding under the skin.
For best results, pair these supplements with a nutrient-rich diet, gentle physical activity to improve circulation, and lifestyle habits that support skin health. Always consult a healthcare professional before starting any new supplement, especially if you take blood thinners or have underlying health concerns.
This article is for informational purposes only and does not constitute medical advice.