Chronic low-grade inflammation makes swelling worse. Vitamin E is a powerful antioxidant that neutralizes free radicals and cools inflamed tissues. Clinical research found that 400 IU of natural vitamin E daily reduced leg swelling in 3–4 weeks for many participants.
Best sources: almonds, sunflower seeds, spinach, avocado, olive oil
Vitamin B6 helps your kidneys flush out excess sodium and water. One study in premenstrual women (who often get leg edema) showed 50 mg of B6 twice daily significantly reduced swelling — the same mechanism helps seniors too.
Best sources: chickpeas, salmon, potatoes, bananas, chicken breast
Typical effective dose: 25–50 mg/day (don’t exceed 100 mg)
4. Magnesium – Relaxes Blood Vessels and Improves Flow
Best sources: pumpkin seeds, almonds, spinach, black beans, dark chocolate
Best form for absorption: magnesium glycinate or citrate
5. Vitamin D – Most People Are Deficient (and Don’t Know It)
Low vitamin D weakens muscles that help pump blood back up your legs. A 2022 review found that correcting vitamin D deficiency reduced lower-limb edema in 60–70% of cases within 8–12 weeks.
