By Elise
Swollen ankles are a common issue that many people experience at some point in their lives. Whether due to long periods of standing, heat, poor circulation, or underlying conditions like inflammation or fluid retention, swollen ankles can be uncomfortable and limit mobility. If left unmanaged, swelling can interfere with daily life and signal deeper imbalances in the body.
While lifestyle adjustments and medical treatment may be necessary in some cases, natural supplements can offer a gentle, supportive way to ease swelling and promote better circulation. Here are two evidence-based supplements that may help reduce ankle swelling and support vascular health.
Horse Chestnut Extract
Horse Chestnut Extract is well-known for its effectiveness in reducing leg and ankle swelling, especially in people with chronic venous insufficiency. Its active compound, aescin, helps tone blood vessels and reduce fluid leakage, which in turn eases puffiness in the lower limbs.
- Mechanism of action: Strengthens vein walls and reduces capillary permeability
- Dosage or usage tip: Start with 300 mg of standardized extract (containing 50 mg of aescin) once or twice daily
- Buy link placeholder: [Buy Horse Chestnut Extract here]
Magnesium
Magnesium plays a critical role in fluid balance, muscle relaxation, and blood pressure regulation. Inadequate magnesium can lead to water retention and poor circulation, both of which can contribute to ankle swelling. This mineral may help reduce fluid buildup and promote overall vascular health.
- Mechanism of action: Regulates fluid retention and supports vascular tone
- Dosage or usage tip: Take 200–400 mg daily, ideally in the form of magnesium glycinate or citrate for better absorption
- Buy link placeholder: [Buy Magnesium here]
In Summary
Swollen ankles can be frustrating, but with the right support, they don’t have to become a chronic problem. Horse Chestnut Extract offers targeted vascular support and is especially effective for reducing swelling linked to venous issues. Magnesium, on the other hand, helps regulate fluid balance and prevent retention, particularly when swelling is linked to dietary or circulatory factors.
As always, if swelling is sudden, severe, or persistent, consult a healthcare professional to rule out more serious conditions.
This article is for informational purposes only and does not constitute medical advice.