What Are Natural Diuretics? 8 Herbs, Supplements, And Drinks To Know

You've probably heard the word diuretic used in reference to coffee, tea, and certain medications. While you may be clear on the fact that diuretics increase the urge to urinate, you may be less clear on the specifics. How do they do that, why do people need them, and are they good or bad for overall health?

According to the National Cancer Institute, the definition of a diuretic is "a type of drug that causes the kidneys to make more urine." They are also commonly referred to as water pills.

Essentially, a diuretic increases the amount of urine you would normally make on any given day by affecting the activity of the kidneys. The kidneys are responsible for ridding the body of excess waste through urine, and returning essential vitamins, amino acids, glucose, hormones and more back into the bloodstream, according to the UK National Health Services (NHS).

One review examining 11 studies on the benefits of garlic as a natural diuretic6, found a significant decrease in systolic blood pressure in people who took garlic in some form, compared to those who took a placebo pill.

Diuretics (mainly loop diuretics) are also beneficial at treating edema and lymphedema. Edema, or swelling, is an abnormal accumulation of fluids in certain tissues of the body, and lymphedema is a swelling specifically in the arms and legs, due to blockage in a lymphatic vessel.

Another common use of diuretics is to relieve certain symptoms of premenstrual syndrome (PMS). Some menstruating people experience swelling and soreness in the breasts during PMS7, which may be managed with diuretics, one study states. Certain diuretics may also be prescribed to help manage hormonal acne8.

Dandelion root is typically consumed in a tea or in a capsule as a supplement. Studies have shown a significant increase in urinary frequency11 when humans consumed dandelion extract over a single day, showing promise for its diuretic effects.

Commercially available in tea or capsule form, horsetail is also a promising natural diuretic. A small randomized controlled trial divided 36 healthy male volunteers into three groups. One group took a placebo treatment, one group took horsetail, and the third took hydrochlorothiazide (a diuretic drug).

You've probably noticed how one-too-many cups of coffee can send you back and forth to the bathroom more frequently than other drinks might. Well, that's because coffee (and caffeine in general) have diuretic effects15. It can also cause natriuresis, which is a release of sodium in the urine.

Green tea is another good example of a caffeine-containing natural diuretic. One study tested the effects of either a low-dose or high-dose green tea extract in rats16 and found that both groups experienced diuretic effects.

Because natural diuretics are not particularly well-studied, the research on the negative side effects20 is minimal. Diuretics, however, may cause changes in the body which can lead to side effects, like skin rashes, nausea, dizziness, and lethargy.

One study specifically showed that diuretics can cause nausea and headaches in women who use them for bloating. They can also lead to low sodium levels or a decreased volume of blood circulating in the body.

Hawthorn can interact with some heart medications and has been known to cause symptoms like dizziness, nausea, and digestive upset. Horsetail can also interact with some medications, and taking large amounts of it could potentially decrease potassium levels in the body too much.