Too much sodium + too little potassium = fluid retention. Boosting potassium helps your cells pull excess fluid out of tissues and back into the bloodstream to be eliminated.
Best sources: avocados, sweet potatoes, spinach, bananas, coconut water
Daily goal: 3500–4700 mg (most adults get only half)
7. Vitamin K2 – The “Forgotten” Swelling Fighter
Vitamin K2 (especially MK-7 form) directs calcium away from arteries and into bones while strengthening capillary walls. Emerging research shows K2 supplementation reduces venous insufficiency symptoms, including swelling and heaviness.
Best sources: natto, goose liver, aged cheese, egg yolks, butter from grass-fed cows
Typical dose: 100–200 mcg MK-7 daily
Quick-Reference Chart: Best Vitamins at a Glance
| Vitamin/Mineral | Main Benefit for Swelling | Top Food Sources | Typical Daily Amount |
|---|---|---|---|
| Vitamin C | Strengthens capillaries | Oranges, peppers, strawberries | 500–1000 mg |
| Vitamin E | Reduces inflammation | Almonds, sunflower seeds, spinach | 200–400 IU |
| Vitamin B6 | Natural diuretic effect | Bananas, salmon, chickpeas | 25–50 mg |
| Magnesium | Relaxes veins & improves flow | Pumpkin seeds, spinach, nuts | 300–400 mg |
| Vitamin D | Supports calf muscle pump | Sunlight, salmon, fortified milk | 2000–5000 IU |
| Potassium | Balances sodium | Avocado, sweet potato, spinach | 3500–4700 mg |
| Vitamin K2 | Strengthens vessel walls | Natto, aged cheese, egg yolks | 100–200 mcg MK-7 |
