Natural Vitamin Diuretics


Natural diuretics are found in vitamins and minerals and help increase urination to eliminate retained fluid. Fluid retention refers to your body's ability to move fluid back and forth through cells and from the bloodstream into tissues and back again. Salty and sugary foods can cause the body to retain fluids. Diuretics are prescribed for people suffering from edema, hypertension and heart disease and women with PMS to help relieve water retention and bloating. Natural vitamin diuretics should be taken in moderation because overuse can lead to a loss of essential vitamins and minerals from your body.

Vitamin B6

Vitamin B6 is important for supporting the nervous system, breaking down starches and sugars and for the absorption of fats and proteins. Vitamin B6 helps relieve water retention and also aids in balancing sodium and potassium levels, both of which are needed for optimal fluid retention. Good food sources for vitamin B6 include yellowfin tuna, bananas, chicken breast and salmon.

A close-up of bananas.
A close-up of bananas. (Image: Nikolay_Popov/iStock/Getty Images)


Potassium helps regulate optimal fluid levels in your body. However, most of us have more sodium than potassium content, which causes water retention. The recommended daily value is 3,500 mg of potassium a day, which you can receive by consuming potassium-rich foods such as bananas, apricots, raisins, prunes, soy, turkey and fish.

California golden raisins.
California golden raisins. (Image: YelenaYemchuk/iStock/Getty Images)

Vitamin C

Vitamin C, which is needed for the growth and repair of bodily tissues, to renew collagen, heal wounds and repair and maintain bone health, has a diuretic effect. Vitamin C is water-soluable so the body does not store it. Good sources of vitamin C include oranges, green peppers, broccoli, tomatoes, cantaloupe, turnip greens, spinach and potatoes.

oranges grow on a tree.
oranges grow on a tree. (Image: GYRO PHOTOGRAPHY/amanaimagesRF/amana images/Getty Images)


Calcium is needed for healthy bones and teeth. Too little calcium in your diet can contribute to fluid retention. Doctors recommend consuming 1,000 to 1,500 mg a day of calcium. Calcium is found in milk, cheese, yogurt and orange juice.

A glass of milk.
A glass of milk. (Image: DAJ/amana images/Getty Images)


Magnesium serves as a natural diuretic, and too little magnesium can contribute to fluid retention. The recommended daily value is 400 mg a day. Good sources of magnesium include nuts, legumes, green vegetables, bananas and whole grains.

A bowl of fresh spinach.
A bowl of fresh spinach. (Image: Marek Uliasz/iStock/Getty Images)

Foods as Diuretics

Some foods in particular are used as diuretics. Green tea has been used in China for years as a natural diuretic. Cranberry juice helps eliminate excess fluid from your body, and is also rich in vitamin C. Apple cider vinegar contains potassium and helps remove excess water from your body. Watermelon and watercress, which have a high water content, naturally increase urination. Cucumbers also have a high water content, but are rich in sulfur and silicon, which help stimulate the kidneys to remove uric acid. Tomatoes help release water from the kidneys and are also rich in vitamin C.

Watermelons for sale at a market.
Watermelons for sale at a market. (Image: Medioimages/Photodisc/Photodisc/Getty Images)


Before you starting taking natural vitamin diuretics to relieve water retention, bloating or high blood pressure, you should consult your doctor. If you have heart, kidney or liver problems or diabetes, taking a diuretic could be dangerous.

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