When your legs feel heavy: Focus on your vein health

After a long day at the office or a long stroll through town, do your legs feel like lead in the evening? Perhaps you feel a slight pulling sensation, an unpleasant feeling of tension, or the need to put your feet up immediately.

This is a common occurrence, especially for women. In a phase of life characterized by movement, long periods of standing, or even sitting, your veins are working hard. We often only pay attention to our blood circulation when our legs become tired or the first visible changes appear. In this article, we will look at how you can understand and gently support your veins, and what role the plant substance hesperidin can play in this.

What actually happens in our veins?

Our veins have a tough job: they have to transport blood from the feet back to the heart against gravity. To prevent the blood from simply sinking back down, the veins have small check valves, known as venous valves.

When strength declines: venous insufficiency

Venous insufficiency (often referred to medically as venous insufficiency) occurs when these valves no longer close perfectly or the vein walls lose elasticity [1]. Blood easily accumulates in the legs, which increases pressure on the tissue. The result: the typical feeling of heaviness and tension.

Varicose veins, varicosis, and varices

You may have heard these terms before, but what exactly do they mean?

Varices: This is the medical term for varicose veins.

Varicosis: This is the term used by doctors to describe the entire clinical picture of dilated, twisted veins [2].

Varicose veins: These develop when the vein walls are permanently overstretched. This is often not just an aesthetic issue, but a sign that the venous system needs support.

Why are women particularly affected?

It is no coincidence that you may experience heavy legs more often than the men around you. Female connective tissue is naturally more elastic, which is important for pregnancy, but also means that vein walls can give way more easily [3]. In addition, hormonal fluctuations (e.g., during the menstrual cycle or due to birth control pills) affect the strength of the vessels.

The hormonal factor

You may have noticed that your legs don't feel equally heavy every day of the month. This is because the venous system in women is closely linked to hormone balance. The hormone progesterone plays a particularly important role here: it has a relaxing effect on smooth muscle tissue and, unfortunately, also on the vein walls.

In the second half of the cycle, or when taking certain hormonal contraceptives, the connective tissue can become softer. The veins dilate a little more, the valves close less easily, and water can escape into the tissue more easily. The result is the typical “swollen ankles” before your period. If you are aware of these connections, you can be particularly mindful of yourself during these phases, put your legs up more often, and support your body with flavonoid-rich substances such as hesperidin.

Hesperidin: A gift from citrus fruits

When looking for natural ways to support vascular well-being, you will quickly come across the term hesperidin. Hesperidin is a bioflavonoid found primarily in the white inner peel (mesocarp) of citrus fruits such as oranges and lemons [4]. In nature, this substance protects the plant from external influences.

Properties: Hesperidin is valued for its antioxidant properties. It is often used to support overall vascular function and capillary resilience [5].

No miracle cure: It is important to understand that hesperidin does not magically make existing varicose veins disappear. However, it is valued as a nutritional supplement to support general vascular function and capillary resilience as part of a healthy lifestyle.

Tips for a vein-healthy everyday life

You don't have to completely change your daily routine to do something good for your legs. Small, consistent routines often help:

1. Exercise is essential
The so-called “calf muscle pump” is your veins' most important partner. When you walk or move your feet, the muscles squeeze the veins and push the blood upward [6].
Tip: If you sit a lot, rotate your feet or wiggle your toes every 30 minutes.

2. Cold water (hydrotherapy)
A cold shower in the morning (or after a warm day) works wonders. The cold causes the vessels to constrict, which accelerates blood flow.
Tip: Shower your legs with cold water from the ankles up to the hips.

3. The right diet
Your blood vessels need nutrients to stay strong. Vitamin C plays an important role in collagen formation in the vessel walls [7]. Foods rich in flavonoids (such as berries or citrus fruits containing hesperidin) are also a wonderful addition to your diet.

4. Elevate your legs
The classic approach: take every opportunity to let gravity work for you. Just 10 minutes of elevation after work noticeably relieves the system.

Vein check when traveling

Whether on a plane, train, or long car trips to vacation destinations, traveling often means sitting for hours in a confined space. This is an extreme situation for your legs. Without the support of the muscle pump in your calves, your blood has to work hard to fight against gravity.

It doesn't matter whether you already have slight varicose veins or your veins have been unremarkable so far, blood flow slows down in everyone under these conditions.

Stay active on the go: use every rest stop to take a few steps. On the plane, you can do “foot exercises”: alternately pull your toes in and stretch them out again.

Prevention: Many women use a targeted combination of exercise and nutritional supplements on particularly stressful days to prevent tension in the calves from developing in the first place. Good blood circulation is essential for achieving your goal with light legs.

Nutrition and supplements

A balanced diet is the basis. Since we usually remove the white peel of the orange, we often only consume small amounts of hesperidin through our normal diet. High-quality extracts can be a targeted way of providing the body with these bioflavonoids in concentrated form.

When choosing supplements, look for pure extracts and good bioavailability. But remember: dietary supplements are no substitute for a varied diet and an active lifestyle.

Pay attention to your foundation

Your legs carry you through your entire life. The onset of varicose veins or tired legs is often your body's way of telling you to slow down or make your daily routine more vein-friendly. Whether through exercise, cold showers, or the targeted intake of plant substances such as hesperidin, your veins will thank you with greater ease.

Curious about other topics? Then take a look at our magazine:

• Heavy legs? How horse chestnut, vitamin C, and OPC can help naturally
• Cardiovascular system: Our body in motion
• Warm, calm, cycle-friendly—monk's pepper as a gentle anchor for PMS
• Leg pain due to vitamin B12 deficiency
• These symptoms may indicate a vitamin deficiency

FAQ – Frequently asked questions

What is the difference between spider veins and varicose veins?

Spider veins are small veins located just below the skin's surface, which are often only a cosmetic issue. Varicose veins are located deeper and are significantly enlarged.

Can hesperidin help with venous insufficiency?

Hesperidin is described in the literature as a substance that supports capillary resistance. It serves to provide general nutrients to the vessels, but is not a substitute for medical treatment of severe venous insufficiency.

What can I do if I have to stand or sit all day at work?

If necessary, wear light compression stockings during long periods of standing or sitting. They provide external support and help the venous valves to function properly.

Does hesperidin provide immediate relief for heavy legs?

Nutrients do not work like acute medication. Flavonoids are designed to provide long-term, gentle support for the body.

When should I see a doctor?

If you notice unilateral swelling, severe pain, or sudden redness in your leg, you should seek medical advice immediately to rule out thrombosis.

When is the best time to take it?

It is best to take hesperidin in the morning or at lunchtime with a meal. This promotes optimal absorption of the bioflavonoids by the body.

Can hesperidin be taken during pregnancy?

Although venous insufficiency is common during pregnancy, you should refrain from taking it or consult your doctor beforehand.

Can hesperidin remove existing varicose veins?

No, once varicose veins have developed, they will not disappear with nutrients. However, hesperidin is valued for its ability to support the elasticity of blood vessels in general, thereby promoting well-being.

How long does it take to feel the effects?

Herbal substances are designed for long-term use. Regular intake over several weeks is usually advisable in order to provide lasting support for the blood vessels.

Does hesperidin also help with tired legs when traveling?

It can be a useful supplement to support the blood vessels from within during long periods of standing or sitting (e.g., on an airplane).