What is the Best Supplement to Reduce Water Retention?

October 12, 2025 •

4 min read

According to the Heart and Stroke Foundation, diuretics help the body flush out excess fluid by stimulating the kidneys. While various supplements are marketed for this purpose, determining the best supplement to reduce water retention requires understanding the specific nutrients and herbs that support fluid balance.

Quick Summary

This guide examines popular supplements and minerals, including magnesium, potassium, and dandelion extract, known for their potential to alleviate fluid retention and associated symptoms like bloating and swelling.

Key Points

Magnesium is effective for PMS-related water retention: Studies show magnesium supplementation can reduce bloating and swelling associated with hormonal cycles.
Dandelion extract is a potassium-rich diuretic: This herbal supplement increases urine output, potentially helping the body shed excess fluid.
Potassium counteracts excess sodium: A diet high in potassium helps regulate sodium levels, which is key to reducing water retention.
Vitamin B6 supports fluid regulation: This vitamin plays a role in fluid balance and has been shown to reduce PMS-related swelling.
Herbal diuretics have varied evidence: Supplements like horsetail, hibiscus, and parsley have diuretic properties, but research on their concentrated forms is limited.
Lifestyle changes are crucial: Staying hydrated, reducing sodium, and exercising are foundational for managing fluid balance.
Consult a doctor for severe symptoms: Persistent or severe swelling may indicate a serious medical condition and warrants professional evaluation.

Understanding Water Retention (Edema)

Water retention, medically known as edema, is the buildup of excess fluid within the body's tissues and cavities. This can lead to swelling in the hands, feet, ankles, and legs, and a general feeling of bloating. Common causes include a high sodium diet, hormonal changes (such as during menstruation), pregnancy, and certain lifestyle factors like prolonged sitting or standing. For some, it can be a symptom of an underlying health condition, such as heart or kidney disease, making consultation with a healthcare professional crucial before starting any new supplement. While lifestyle adjustments are fundamental, certain supplements can offer additional support in managing fluid balance.

Leading Supplements for Managing Fluid Balance

Magnesium

Magnesium is a vital mineral involved in over 300 enzymatic reactions in the body, including those that regulate fluid balance. Several studies suggest that increasing magnesium intake can help reduce water retention, particularly for those with premenstrual syndrome (PMS). It is believed to help attract excess water into the gut for excretion. For best absorption, magnesium citrate and magnesium glycinate are often recommended.

Potassium

As a crucial electrolyte, potassium plays a direct role in regulating sodium levels and, consequently, fluid balance. A diet high in sodium and low in potassium can lead to water retention, so supplementing with potassium can help counteract this effect by signaling the kidneys to excrete more sodium and water. While a potassium-rich diet is ideal, supplements can be beneficial, though caution with dosage is necessary.

Dandelion Extract

Dandelion extract (Taraxacum officinale) is a popular herbal diuretic with a long history of use. Its high potassium content is thought to contribute to its diuretic properties, helping to increase urine output. A small human study found that taking a dandelion supplement significantly increased urine production within five hours. Dandelion is often praised for being a potassium-rich natural diuretic, which can be a key advantage over other diuretics that may deplete potassium.

Vitamin B6

Vitamin B6, or pyridoxine, is a water-soluble vitamin that assists in the regulation of fluids within the body. Research has indicated its effectiveness in alleviating fluid retention, particularly in women experiencing PMS. Combining Vitamin B6 with calcium has been shown to be especially beneficial for this purpose.

Other Herbal Diuretics

Other herbs and plants with diuretic properties include horsetail, hibiscus, parsley, and hawthorn. Horsetail, for instance, has been shown in some studies to have diuretic effects comparable to certain prescription medications, with fewer side effects. However, experts caution that the research on these concentrated herbal supplements is often limited and their effects can be inconsistent.

Supplement Comparison Table


Supplement	Primary Mechanism	Best For	Considerations
Magnesium Citrate	Electrolyte balance, draws water to gut	PMS-related bloating, overall fluid balance	High absorption, potentially loose stools
Potassium	Regulates sodium levels, increases urination	High sodium diet-related fluid retention	Best sourced from food, supplement dosage needs care
Dandelion Extract	Herbal diuretic, high in potassium	General fluid retention, bloating	Some human research shows effectiveness, potency can vary
Vitamin B6	Fluid regulation	PMS-related bloating and swelling	May be more effective when combined with calcium
Horsetail	Herbal diuretic	General fluid buildup	Limited research, potential side effects

Lifestyle Adjustments for Optimal Fluid Balance

While supplements can help, they are not a substitute for healthy lifestyle choices. Proper hydration is critical, as it helps the kidneys function efficiently. Reducing sodium intake by limiting processed foods is paramount, as excess sodium is a primary driver of fluid retention. Engaging in regular physical activity, which promotes circulation and sweating, can also aid in reducing swelling. For issues in the lower extremities, elevating the legs can help move excess fluid away from the feet and ankles.

When to Seek Medical Advice

It is vital to recognize that persistent or severe swelling, especially if accompanied by other symptoms like shortness of breath or pain, is not a normal occurrence and requires medical attention. Supplements should only be considered for minor, temporary fluid retention and never to self-treat what could be a serious health issue. Before adding any supplement, particularly if you have a pre-existing medical condition or are on medication, consult with a healthcare professional to ensure safety and effectiveness.

Conclusion

There is no single best supplement to reduce water retention, as the most effective option depends on the individual's underlying cause and overall health. Dandelion extract, magnesium, and potassium are among the most promising natural options due to their diuretic or electrolyte-balancing properties. However, these should always be used as part of a comprehensive strategy that includes a balanced diet, regular exercise, and proper hydration. For consistent or severe fluid retention, prioritizing a consultation with a healthcare provider is the safest and most responsible course of action.

Learn more about the risks and benefits of natural diuretics from the Cleveland Clinic.

Frequently Asked Questions

For mild, temporary bloating, reducing sodium intake, increasing water consumption, and elevating the affected limbs can help. For supplements, some individuals find that dandelion extract produces a relatively quick diuretic effect.

Yes, increasing magnesium intake can help with water retention, especially when associated with PMS. It works by regulating fluid balance and, in some forms, draws excess water into the gut for excretion.

Potassium helps regulate the body's sodium levels. Since high sodium intake is a major cause of water retention, increasing potassium helps balance electrolytes and signals the kidneys to excrete more sodium and water.

While generally considered safe for minor, temporary use, natural diuretic supplements should be used with caution. It's crucial to consult a doctor, especially if you have underlying health conditions or take other medications, as they can interact.

Yes, vitamin B6 has been shown to reduce fluid retention, particularly for women with PMS-related bloating and swelling. It plays a role in fluid regulation and may be more effective when combined with other supplements like calcium.

Foods that are natural diuretics and rich in potassium include bananas, avocados, spinach, and sweet potatoes. Others like cucumbers, watermelon, and celery can also be beneficial.

You should see a doctor if fluid retention is persistent, severe, or accompanied by symptoms like shortness of breath, chest pain, or swelling in only one limb. This could indicate a more serious underlying health issue.

The time it takes for a diuretic to work varies based on the type. Some natural diuretics like dandelion extract have been observed to increase urine output within a few hours, while mineral supplements and lifestyle changes may take longer to show effects.