Swelling in the feet and legs (edema) often stems from fluid retention, poor circulation, inflammation, or vein issues, and certain nutrients can help by supporting fluid balance, reducing inflammation, and strengthening blood vessels. Here are the top 5 evidence-based nutrients, ranked by how frequently vascular and nutrition experts recommend them for leg/foot swelling, with food sources and daily targets.
1. Potassium (Fluid Balance King)
Potassium counters sodium’s water-retaining effects by helping kidneys flush excess fluid and relax blood vessel walls. Low potassium worsens edema, especially in high-salt diets or with diuretics.
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Daily target: 3,500–4,700 mg (women/men).
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Top foods: Bananas (422 mg each), baked potatoes (900 mg), spinach (1 cup cooked: 840 mg), avocados (975 mg), salmon (534 mg/3 oz).
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How it helps: Mayo Clinic notes potassium-rich diets reduce leg swelling in PAD and hypertension by improving sodium excretion.
Tip: Aim for 4–5 potassium foods daily; pair with low-sodium meals.
2. Magnesium (Vessel Relaxer & Diuretic)
Magnesium relaxes veins, improves circulation, and acts as a natural diuretic to pull fluid from tissues. Deficiency is common and linked to restless legs and swelling.
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Daily target: 310–420 mg.
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Top foods: Almonds (1 oz: 80 mg), pumpkin seeds (1 oz: 535 mg), black beans (1 cup: 120 mg), dark chocolate (1 oz: 64 mg), leafy greens.
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How it helps: Cleveland Clinic highlights magnesium’s role in reducing PAD-related edema via better vascular tone.
Tip: Soak feet in Epsom salt (magnesium sulfate) baths for topical relief alongside diet.
3. Vitamin C (Collagen & Vessel Strengthener)
Vitamin C boosts collagen production to strengthen vein walls and capillaries, preventing fluid leakage into tissues. It also fights inflammation causing swelling.
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Daily target: 75–90 mg (up to 2,000 mg safe).
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Top foods: Bell peppers (1 cup: 190 mg), strawberries (1 cup: 98 mg), broccoli (1 cup: 81 mg), kiwi (93 mg each), oranges.
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How it helps: AHA and vascular sources note vitamin C reduces chronic venous insufficiency swelling.
Tip: Eat raw or lightly cooked for max absorption; citrus + greens combo.
4. Vitamin E (Antioxidant Circulation Booster)
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