The Silent Injury Inside Your Blood Vessels—and How to Heal It
- Dr. Dunbar
- Jun 26
- 6 min read

I told my mother good night and that I would be at her house early the next morning to help set up for her retirement party. It was a huge milestone -- something she had worked really really hard for.
But the next morning, my phone rang hours earlier than I was expecting. Her husband was on the other end crying and yelling through tears that "she had collapsed" and "the ambulance is here"! The hours after that are still a blur to this day. I remember watching the EMS crew rushing her into the hospital. I remember the ER team doing everything they could to resuscitate her. I remember sobbing and talking on the phone with my brother.
My mom was just 55 years old when she died of a heart attack. That day has changed me for life and shapes the way I show up as a doctor.
Helping my patients improve and protect their cardiovascular health isn't just my job -- it's deeply personal. It also goes beyond cholesterol numbers and prescriptions. It means understanding the entire system; the heart and the full network of blood vessles that support it. You may not realize this, but your blood vessels are made of many layers of cells, including a muscle layer. The endothelium is a thin powerful layer of cells on the inside of your vessels that helps regulate blood flow, blood pressure and prevents clots. Unfortunately, the endothelium is also very delicante and can be damaged by inflammation, oxidatave stress, aging, infection and hormonal shifts (like menopause). Let's get into the biggest risk factors that harms your endothelium, and most importantly, the lifestyle changes and supplements that can help repair and protect it.

Understanding Endothelial Damage
The endothelium is a thin and powerful layer of cells that play a crucial role in controlling blood pressure, blood flow and immune response. However, when inflammation becomes chronic, whether from stress, poor sleep, nutrition choices or high blood sugar; it can lead to oxidative stress that damages the endothelium.
Over time, chronic inflammation can set in motion serious cardiovascular dysfunction.
Impaired Vasodilation: Chronic inflammation decreases the amount of available nitric oxide, which is made by the endothelial cells. Once produced, nitric oxide causes the muscle layer to relax, which leads to better circulation and lower blood pressure. When the endothelium is damaged, nitric oxide production decreases, which leads to stiffer blood vessels and increased blood pressure.
Increased Permeability: When the endothelium is unhealthy, it becomes more permeable - which means toxins and inflammatory cells can enter the blood vessel wall. When this happens it sets off a huge inflammatory response which worsens how the endothelium functions.
Promoting Atherosclerosis: Chronic inflammation and endothelial permability increases the risk of plaque formation. This process leads to the accumulation of LDL (low density lipoprotein) and immune particles within the vessel wall. Over time, this leads to the formation of plaque, which grows and can become unstable and then ruptures -- increasing the risk of heart attack and stroke.
Supplements to Repair Endothelial Damage
Healing the endothelium requires two things:
Reducing and eliminating chronic inflammation
Supporting the endothelial cells and improving their function

What does the research say about the best supplements? The good news is there are several supplements that have been shown to reduce inflammation, oxidative stress, support nitric oxide production and improve blood vessel function. Here are my recommendations, which should be part of a comprehensive, preventative approach to cardiovascular health.
Omega-3 Fatty Acids
Why it matters: Omega-3s, found in fish oil, flaxseeds, and chia seeds, are powerful anti-inflammatory agents. They reduce oxidative stress and improve endothelial function.
How to get it: Eat fatty fish like salmon at least once/week (Be mindful: ½ salmon fillet contains ~6g of saturated fat—so quality and portion still matter.). If supplementing, aim for 1-3 grams of EPA+DHA. Amazingly, one tablespoon of flax seed / day will get you the required amount of Omega-3.
Vitamin D
Why it matters: Vitamin D helps regulates inflammation and immune function. Studies have also shown that Vitmain D deficiency can effect how well the endothelium repairs itself. I would recommend aiming for a Vitamin D level of 40-60 ng/mL.
How to get it: Sun exposure, fortified foods, and supplements can help ensure sufficient vitamin D levels. If you are supplementing I recommend Vitamin D+K2.
Coenzyme Q10 (CoQ10)
Why it matters: CoQ10 is a powerful antioxidant that helps reduce oxidative stress and improves how the endothelium functions. It is particularly important for individuals taking statins, as these medications can deplete CoQ10 levels.
How to get it: Soft gel capsules of Ubiquinol is the best absorbed form of CoQ10. I generally recommend 100-300 mg / day. Be sure you discuss this with your doctor to determine the best dose for your medical needs.
L-Arginine
Why it matters: L-Arginine is an amino acid that improves nitric oxide production, a key molecule that helps blood vessels relax - improving circulation and blood pressure.
How to get it: Beetroot extract or L-Arginine supplements. It is essential to talk with your doctor about dosing and to insure there are no interactions with other medication you are taking.
Vitamin C
Why it matters: Vitamin C is a potent antioxidant that helps reduce oxidative stress, improves nitric oxide availability and supports collagen synthesis -- all of which are critical for endothelial repair.
How to get it: Consuming vitamin C-rich foods like citrus fruits, strawberries, and bell peppers, or taking a supplement.
Curcumin
Why it matters: Curcumin, the active compound in turmeric, has a really strong anti-inflammatory effect. It helps to reduce inflammation and oxidative stress — which improves endothelial repair.
How to get it: Adding turmeric into your diet or taking a curcumin supplement. If you’re living with reflux (ie hurt burn) be careful to pick a supplement that does not include black pepper.
Magnesium
Why it matters: Magnesium plays a crucial role in hundreds of reactions in the body, including those involved in endothelial function. It helps regulate blood pressure, reduce inflammation and improves nitric oxide availability.
How to get it: Magnesium-rich foods include leafy greens, pumpkin seeds, nuts, and whole grains. If you choose to supplement, be sure to discuss your options with your doctor.
Rhamnan Sulfate
Why it matters: Rhamnan sulfate, which comes from green algae, is gaining attention for its potential to protect and repair endothelial cells. Research suggests it has both anti-inflammatory and anticoagulant effects—key factors in maintaining a resilient, healthy vascular lining.
How to get it: Other than green algae, the only way to access rhamnan sulfate’s benefits is through supplementation. Be sure you’re discussing this with your doctor and taking a high-quality supplement.
Supplments can be very helpful and a powerful addition to our health, but they are meant to supplement and support - not replace a strong foundation. Our best medicine is still how we eat, move, rest, manage stress and connect with friends and loved ones.
Lifestyle Matters Most
Adopting a heart-healthy lifestyle is crucial for preventing and repairing endothelial damage.
Balanced and Anti-Inflammatory Diet: Focus on nutrition choices that are rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. This nutritional pattern will reduce inflammation, oxidative stress and support overall health. The saying "eat the rainbow" is 100% true!
Consistent Movement: Physical activity improves blood flow, reduces inflammation and supports endothelial function. Walk, run, bike, swim, lift weights - stay perpetually in motion.
Stress Management: Chronic stress will worsen inflammation. Practices such as mindfulness, meditation, and yoga can help manage stress levels.
Restorative Sleep: Quality sleep is critical for immune function and to regulate inflammation. Aim for 7+ hours of restful and restorative sleep a night.
Endothelial damage caused by chronic inflammation is one of the earliest and most overlooked contributors to heart disease. It can brew for years before you develop symptoms such as high blood pressure, pain in your legs while walking or chest pain. The key is early intervention and the good news is inflammation is measurable and reversible.
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Conclusion
Endothelial damage from inflammation is a significant contributor to cardiovascular disease, but the good news is that it can be addressed with the right approach. By combining anti-inflammatory supplements with targeted lifestyle changes, you can strengthen your blood vessels, improve circulation, and protect your heart. Small, consistent choices—what you eat, how you move and how you manage stress—can make a huge impact.
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