- Start your day with a vitamin-C smoothie (orange + strawberries + spinach).
- Snack on a small handful of almonds or pumpkin seeds mid-morning (vitamin E + magnesium).
- Lunch: add half an avocado and a baked sweet potato (potassium overload).
- Afternoon: 10–15 minutes of sunshine or take your vitamin D supplement.
- Dinner: include salmon or chickpeas (B6 + omega-3s) and plenty of leafy greens (K2 + magnesium).
- Before bed: consider a magnesium glycinate supplement if your doctor approves.
Track your ankle/foot circumference with a tape measure every Sunday morning. Most people notice visible improvement by week 3–4.
Conclusion: Small Changes, Big Relief
You don’t have to live with heavy, puffy legs. Adding these seven science-backed nutrients — through delicious food or carefully chosen supplements — supports healthier circulation, calmer inflammation, and better fluid balance. Thousands of seniors have already reclaimed comfortable shoes and painless evening walks. Why not you?
Talk to your doctor before starting new supplements (especially if you take blood thinners, diuretics, or blood-pressure medication), then choose just 2–3 of the vitamins above to begin. In a few short weeks, you could be slipping into your favorite shoes with a smile again.
