Capillaries are the small blood vessels just below the surface of your skin. When these are broken or damaged by a bump or fall, blood leaks out from the capillary and produces a bruise in the surrounding tissue. If you seem to acquire bruises easily, consider whether your diet may be responsible. Certain vitamin deficiencies may increase bruising, and these can be corrected by supplements or dietary changes.
Vitamin K
Vitamin K is a fat-soluble vitamin that plays an essential role in blood clotting. Dietary vitamin K deficiency is rare. However, some people are required to limit their consumption of vitamin K-containing foods because the vitamin may interact with anticoagulant medications. A condition that affects absorption in the gastrointestinal tract may affect vitamin K levels. You can obtain vitamin K from Brussels sprouts, cabbage, broccoli, cauliflower and green leafy vegetables. The adequate intake of vitamin K for adults is 90 mcg per day. Talk to your doctor before beginning vitamin K supplements since they may interact with medications.
Vitamin E
Vitamin E is a micronutrient with antioxidant properties. It is important for the formation of red blood cells, widen the blood vessels and blocks platelet aggregation. Vitamin E works with vitamin K in your body to regulate blood clotting. A high amount of vitamin E may contribute to bleeding and bruising. The adequate intake of vitamin E for adults is 15 mg per day.
Vitamin C
Vitamin C is essential for the production of collagen, a major structural protein in skin and connective tissue. Diminished collagen production from a vitamin C deficiency can cause a loss of elasticity and firmness in the skin. Your skin may bruise more easily and you may also experience fatigue, bleeding in the gums and skin lesions. Vitamin C supplements can correct a dietary deficiency. Men should get 90 mg per day of vitamin C, and women need 75 mg per day.
Other Tips
Most people who bruise easily do not have a vitamin deficiency. It is normal for people to bruise more easily as they get older due to thinning of the skin and capillary walls. When the skin has been damaged by the sun, these effects become even more pronounced. In addition many medications, particularly blood thinning drugs, can cause you to become easily bruised. Wear long sleeves and pants to protect sensitive skin. Declutter your living space so that you avoid bumping into objects.
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