Bruising is a common occurrence that you've experienced at some point. While usually harmless, frequent or slow-healing bruises can sometimes indicate underlying issues such as nutrient deficiencies or fragile blood vesels. Understanding what causes bruising and how to support your body's natural healing process can help improve recovery and overall skin health. In this article, we'll explore how bruises form, what contributes to bruising, and the supplements that may help reduce the severity of bruises and frequency.
What Are Bruises & How Do They Form?
Bruises, also known as contusions, occur when small blood vessels (capillaries) beneath the skin break due to impact or injury. When these vessels rupture, blood leaks into the surrounding tissue, leading to the characteristic discolouration seen on the skin.
Bruises typically go through several colour changes as they heal:
- Red or purple (fresh injury)
- Blue or dark purple
- Green
- Yellow or brown (healing phase)
This colour progression reflects the breakdown and reabsorption of blood components by the body. Most bruises heal within one to two weeks, depending on their size and severity.
Who's Susceptible To Bruising?
People who are more prone to bruising may be deficient in nutrients that support the small vessels.
They may also suffer from bleeding gums and wounds that are slow to heal. Repeated or severe bruising can be a sign of more serious health problems.
For example, broken bones, blood disorders like anemia or hemophilia, allergies, obesity, liver dysfunction or mutated cells may lead to bruising. The following conventional treatments might disrupt blood clotting and result in easy bruising: penicillin, anticoagulants, antihistamines, aspirin, antidepressants and cortisone.
What Causes Bruising?
Bruising can occur for many reasons, ranging from simple physical impact to underlying health factors.
Minor Injury or Trauma
The most common cause of bruising is physical impact, like bumping into an object or sustaining a minor injury during exercise.
Aging Skin
As you age, your skin becomes thinner and loses some of its protective fat layer. Blood vessels also become more fragile, making bruising more likely and noticeable.
Nutrient Deficiencies
Certain vitamin deficiencies can increase the likelihood of bruising. These include:
- Vitamin C deficiency, which affects collagen production and blood vessel strength.
- Vitamin K deficiency, which plays a role in blood clotting.
Medications
Some medications can increase bruising by affecting blood clotting or vessel integrity. Medications can include: blood thinners (anticoagulants), aspirin, non steroidal anti-inflammatory drugs (NSAIDs), and corticosteroids.
Intense Exercise
Strenuous workouts or heavy lifting can sometimes cause microtrauma to blood vessels, leading to mild bruising, especially in those new to exercise.
Underlying Health Conditions
Frequent or unexplained bruising may be linked to conditions affecting blood clotting, circulation, or connective tissues. In these cases, medical intervention is recommended.
How To Get Rid of Bruising & Supplements That Can Help
To minimize the appearance of bruising following an injury, ensure that the area is elevated above your heart. Cold packs can be applied to the area as well and can be used every few hours for two days. Ensure that you use a cold pack because the cold acts by tightening the vessels surrounding the injury, whereas a hot pack actually increase the amount of bruising. Some other methods for decreasing bruising are to apply witch hazel or a raw, shredded potato to the injured area.
A diet high in raw fruits and vegetables provides a good source of vitamins, minerals and antioxidants. Eat foods that are high in vitamin K, vitamin C and zinc for blood clotting and vessel healing. Examples of such foods are green leafy vegetables, buckwheat, chicken, eggs, soybean and wheat germ.
Supplements that can help by supporting blood vessel strength, improving circulation, and promoting faster healing include:
- Vitamin C - boosts collagen production, strengthening blood vessels and normal clotting function.
- Vitamin K - essential for proper blood clotting.
- Bioflavonoids - strengthen capillaries and improve circulation.
- Arnica - used topically to reduce bruising and swelling.
- Bromelain - reduces inflammation and swelling. Also useful after injury or surgery.
- Zinc - supports tissue repair and wound healing.
