When it comes to supplements, there are a lot of awesome products that can help you look and feel your best.
Just think of protein powders ... greens powders ... and other foundational products that can help support nutrition and overall health.
On the other side of the coin, there are also supplements designed for specific situations.
While these products can be great for their intended purpose, you may wonder if they're right for you.
Well, we're going to dive into one of those very specific-type products today, diuretics.
Diuretics are supplements with enticing benefits, but they should only be used in certain situations. The truth is ... The majority of people don't need a diuretic and won't ever use one.
When you hear that a product can help you hold less water, it can sound very appealing. You may think that would decrease the number on the scale, or that it can help you look leaner.
I get it, there's where my mind goes too. However, you have to understand a few things...
1. They are certainly NOT magic.
2. You need to know when is actually a good time to take a diuretic.
Part of that comes down to understanding how diuretics work. So, let's talk about what they do and when you could possibly benefit from using one.
What is a Diuretic? Natural Diuretics vs Medical Diuretics
Now, I want to first differentiate between medications and natural supplements.
There are prescription diuretics that are used to treat various medical conditions. These are not what I will be discussing in this article.
There are several things that diuretics can be prescribed for. This includes high blood pressure, congestive heart, kidney dysfunction, tissue swelling, and diabetes. These conditions often require prescription level diuretics.
In this article, I will focus on all-natural diuretics. These are diuretics that are made from herbs, vitamins, and minerals.
Believe it or not, some of the food you consume normally act as diuretics too. This includes alcohol as well as high doses of caffeine (usually between 250-300 mg). Just know that consuming these things regularly will likely adjust your body to them. This can result in little to no diuretic response.
So, what does that leave you with? Well, there are natural ingredients such as vitamin C, dandelion root, green tea, and more. These herbs can help decrease water and sodium retention, acting as natural diuretics.
Let’s look into each one in detail. Don't worry, I’ll keep it simple.
Vitamin C
Most everybody knows about vitamin C! You've probably heard that citrus fruits like oranges can be a great source of this vitamin too. What you may not know is that vitamin C can have promising diuretic properties (1). On top of that, vitamin C is generally considered very safe to use because your body flushes out any it doesn't need.
Dandelion Root
As a homeowner, I'm not too fond of dandelions. If I find them in my yard, I'm quick to remove them and make sure they never come back.
However, dandelion root can actually have its benefits. One study even showed promise as a natural diuretic (2).
Green Tea Extract
This extract is common in energy drinks as well as in many iced teas and hot teas. When consumed in the right dose, green tea can offer diuretic properties because of its caffeine content.
Other than these ingredients, good diuretics will often have magnesium and potassium. Losing too much of these nutrients with excess water can lead to muscle cramps and other issues.
So, in order to get the positive effects of diuretics without these issues ... Some natural diuretic supplements will include them as an added layer of protection.
How Does a Diuretic Work?
Without going down the rabbit hole and throwing a bunch of science at you, I'll give a simple explanation.
A diuretic can help your body remove excess sodium and water, mostly through urine and some sweat. So, when taking a diuretic, be ready to go to the bathroom more frequently!
You'll often find natural diuretic supplements come in powder-filled capsules.
When Should I Use a Diuretic?
Now that we've covered the basics of "what" and "how", let’s talk about "when".
As I mentioned earlier, I know it can be appealing to take something that can help you feel less bloated and drop some quick pounds.
While yes, at times, this can be a good reason to use. a diuretic ... It can also be a time when many people misuse them. For one example, vacations.
You are about to go to the beach, or spring break, and you may not look as lean as you want to ... or you know that flying/traveling typically causes you to hold some excess water. So, you think quickly dropping a couple pounds of water is the answer.
Well, let's dive into that a bit with two possible scenarios:
1. You have been crushing it the past few months, sticking to your goals, and you are close to your goal weight/look. Well, if you feel you are holding a little extra water, then a natural diuretic could be a great tool for you to hit that goal look for your trip.
2. You have not been doing your best with your nutrition, workouts, and habits to earn the results you want, and this is a last-ditch effort to “look your best” ... thinking that if you just quickly lost 5 pounds, you will feel more confident on the beach.
Spoiler Alert: Scenario 2 is how people misuse diuretics. Scenario 1 is where you could consider a diuretic to help lose some unwanted water weight.
However, let's double back to Scenario 2. Because once again, diuretics are not magic pills. No supplements are magic.
Looking and feeling the way you want comes down to your lifestyle habits. Seeking out a quick fix at the last second is not the way to go, and is not a proper use of a diuretic.
Another place that diuretics can be considered is after high-sodium meals. Let’s say you go out to eat. Typically, restaurant foods have higher amounts of sodium.
This sodium can cause us to hold excess water and feel bloated. You know, that swollen feeling in your face or fingers after a big dinner at your favorite restaurant.
In this situation, taking a supplement could help alleviate some of that sodium and water retention.
The main reason people use diuretics though is for improving physical appearance in the short term. This could be for an event, a photo shoot, or for a few days like on a vacation. Diuretics are NOT intended to be used long-term.
Even bodybuilders and physique competitors will use natural diuretics before they step on stage.
These situations would all be acceptable times to use a natural diuretic. That way, you can help fight water retention, reduce bloat, and bring out your best look when the time is right!
Important Things to Remember For Diuretics
Before you make any decisions about diuretics, I have a few important reminders for you. Keep these things in mind, as they will be relevant when you use diuretics.
1. Back to my example of going on vacation to the beach ... If you are going to be drinking on a trip, then it would be smart to hold off on taking a diuretic. Alcohol is a diuretic itself, so taking a diuretic with alcohol can lead to dehydration.
2. Diuretics can mask underlying issues causing your body to hold on to water. So, make sure you don't use a diuretic as a "band-aid" to fix a bad habit. It's always best to make sure your lifestyle habits are taken care of. That way, you can fix whatever issue you may be having long-term, and potentially see even better results when you go to use a diuretic.
3. Since taking a diuretic will increase urination and bathroom frequency, I suggest taking them in the morning. This can help prevent a restless night of sleep from more bathroom visits.
Looking For a Natural Diuretic? Try Symmetry!
While it's not a supplement that is designed for you to use every day ... a natural diuretic can be a great tool for specific situations.
If you're looking for a high-quality natural diuretic you can try for yourself, check out Symmetry!
In Symmetry, you'll find green tea, cranberry, vitamin C, and several other ingredients that can help support diuresis. Plus, we also included magnesium and potassium as an added layer of protection as your body flushes out more water and electrolytes.
At 1st Phorm, we are committed to helping real people like you and me earn real and long-term results. We know you don't take any shortcuts with your goals, which is why we don't take any shortcuts with the supplements to help you reach them.
Symmetry is no exception to this commitment, and you can try it for yourself here.
That being said, if you do have a goal appearance or physique, do not rely on a quick fix. Get started right away with a proper plan that will set you up for long-term success.
Earn the right to feel confident on your trip, at your show, or during that shoot. But do it now, in advance, and if you use a diuretic, let it be the cherry on top.
If there's anything we can do to help in the meantime, don't hesitate to reach out! We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
We're here to help you with anything and everything you need to reach your goals and look and feel your best! Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central, and we'll be more than happy to help out!
References:
(1) Abbasy MA. The diuretic action of vitamin C. Biochem J. 1937 Feb;31(2):339-42. doi: 10.1042/bj0310339. PMID: 16746344; PMCID: PMC1266938.
(2) Clare BA, Conroy RS, Spelman K. The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day. J Altern Complement Med. 2009 Aug;15(8):929-34. doi: 10.1089/acm.2008.0152. PMID: 19678785; PMCID: PMC3155102.
ABOUT THE AUTHOR
