Why Do Legs and Feet Swell So Easily After 60?
Edema happens when tiny blood vessels leak fluid into surrounding tissues. Gravity pulls that extra fluid downward, so your ankles, feet, and lower legs bear the brunt. Poor circulation, too much sodium, long periods of sitting or standing, and even normal aging can make it worse.
But here’s what many people don’t realize: nutrient deficiencies can quietly fuel the problem. When your body lacks specific vitamins and minerals, blood vessels weaken, inflammation rises, and fluid balance goes off track. The encouraging part? Fixing those deficiencies often brings noticeable relief in weeks — without drastic lifestyle changes.
1. Vitamin C – Strengthens Blood Vessels and Stops Leaking
Vitamin C is essential for making collagen, the “glue” that keeps capillary walls strong. Weak capillaries leak fluid → hello, swollen ankles. Studies show people with higher vitamin C intake have up to 25% less vascular permeability.
Best sources: oranges, strawberries, bell peppers, kiwi, broccoli
Daily goal: 500–1000 mg from food or supplements (safe upper limit 2000 mg)
