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?
To make more sense of it all, mbg consulted experts to create this go-to guide for diuretics. Here's all you need to know:
What is a diuretic?
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.
A few of the most common types of diuretics:
- Loop-acting diuretics: these act at the ascending loop of Henle (specific part of the kidney), resulting in increased urine production and decreased blood pressure.
- Potassium-sparing diuretics: these decrease the secretion of potassium into the urine.
- Thiazide diuretics: often prescribed for high blood pressure and edema (or swelling), these lower the amount of fluid and salt retention in the body and increase urination.
- Natural diuretics: these include herbs and dietary supplements that naturally lead to diuretic-like effects.
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 diuretic, 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 PMS, which may be managed with diuretics, one study states. Certain diuretics may also be prescribed to help manage hormonal acne.
Lastly, diuretics are often used to manage cardiovascular conditions. Crataegus, also known as hawthorn, is a Chinese herb that acts as a natural diuretic, and has been used to promote heart health. One study showed that patients who ingested hawthorn by taking it as a supplement or herb experienced an overall protective effect in the treatment of cardiovascular disease. The patients taking hawthorn were also less likely to be prescribed prescription diuretics.
Herbs and supplements with natural diuretic effects.
Dandelion (Taraxacum officinale)
Dandelion root is typically consumed in a tea or in a capsule as a supplement. Studies have shown a significant increase in urinary frequency when humans consumed dandelion extract over a single day, showing promise for its diuretic effects.
According to naturopathic doctor and women's health expert, Jolene Brighten, N.D., "Dandelion leaf is an excellent diuretic if water retention is one of your main PMS symptoms." Along with teas and supplements, she suggests adding dandelion root to a salad or stir fry. If your PMS symptoms are concerning, continue working with an OB/GYN to figure out the root cause.
Hibiscus (Hibiscus sabdariffa)
Hibiscus can also be consumed as a tea or in supplement form. A comprehensive review of animal and human studies demonstrated that hibiscus acted as a diuretic, and was able to lower blood pressure in humans who were pre-hypertensive or mildly hypertensive, as well as individuals with type 2 diabetes.
Horsetail (Equisetum arvense)
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).
Further research is needed to clarify the mechanism of action, but E. arvense extract (aka horsetail) produced a diuretic effect that was stronger than the placebo group, and equivalent to that of hydrochlorothiazide. These effects occurred without causing significant changes in the elimination of electrolytes.
Juniper (Juniperus communis)
Juniper can be ingested in berry form, as a supplement, or even used as an essential oil. "Juniper increases urine output without loss of electrolytes," one study states, noting its potential diuretic effects.
Food and drinks with natural diuretic effects.
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 effects. 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 rats and found that both groups experienced diuretic effects.
Other natural diuretic foods and drinks include:
- Asparagus: helps flush out the kidneys, prevents the formation of kidney stones, and is beneficial in treating edema, according to research.
- Parsley: traditionally used as a diuretic in folk medicine, and the mechanism of action has been studied in rats. In one study, rats were given parsley seed extract to drink. After 24 hours, a larger volume of urine was eliminated compared to when they were drinking water.
"Some of my favorite natural diuretics include dandelion, and foods to eat like cucumbers, watermelon, and asparagus," integrative medicine doctor and mbg Collective member, Bindiya Gandhi, M.D., says. "They keep you hydrated while flushing toxins out the body." Drinking cucumber-infused water, or this homemade juice recipe can manage bloat and water retention, according to Gandhi.
Natural Diuretic Juice For Bloat & Water Retention
- 1 handful of fresh dandelion
- 1 handful of parsley
- 1/2 cucumber
- 1 apple
- Green tea, coconut water, or water (depending on sweetness and preference)
- 2-oz. shot of apple cider vinegar
- Chop the cucumber and apple
- Start with about 1/2 cup of liquid, add more if the mixture is not blending
- Add everything in a high-speed blender and blend until smooth
- Drink throughout the day
Side effects and safety concerns.
Because natural diuretics are not particularly well-studied, the research on the negative side effects 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.
If you have a chronic health concern or are taking any medications, it's always recommended to talk to your doctor before taking diuretics—natural or otherwise. While these natural diuretics can be used to relieve occasional symptoms of fluid retention and bloating, maintaining an appropriate water balance in the body is a very important part of the puzzle.
Gretchen Lidicker has a B.S. in biology and earned her master’s degree in physiology with a concentration in complementary and alternative medicine from Georgetown University. She's the author of CBD Oil Everyday Secrets: A Lifestyle Guide to Hemp-Derived Health and Wellness and Magnesium Everyday Secrets: A Lifestyle Guide to Epsom Salts, Magnesium Oil, and Nature's Relaxation Mineral. A Kripalu Center for Yoga and Ayurveda-trained yoga instructor, expert bread baker, and farmers market fanatic, she believes that no day is complete without a good dance party.