Diuretics are supplements that reduce the amount of water weight that your body is carrying.
Though generally discarded as a reliable solution for long-term weight loss, diuretics are popular among bodybuilders, wrestlers, fighters, and other athletes that need to make weight.
Diuretics are also used by people who are on detox diets or detox supplementation regimens, with the goal being to “shed” toxins through water loss. Do diuretics work, and which types are the best?
Our research team sought to answer both of these questions with our rankings of the ten best diuretic supplements on the market and our review of the science behind diuretic supplements.
1. Tevare Water Away
Tevare Water Away uses a blend of concentrated electrolytes, dandelion leaf, green tea extract, and powdered extracts of various fruits and herbs to increase water loss.
This multi-ingredient supplement has broad approval among users for its ability to fight excess water retention by gradually reducing the amount of water your body carries around.
Its wide success and range of ingredients make it our top pick.
2. Zhou Water Away
Zhou Water Away is one of the best supplements that is focused mostly on natural and herbal ingredients for reducing water retention.
It’s got a wide range of herbal ingredients, like cranberry, juniper, buchu leaf, and apple cider vinegar, but the primary focus is on dandelion leaf extract and green tea extract.
These are both delivered at higher doses than you’ll find in many competitors, so Zhou Water Away is likely to be a very solid choice.
3. Nature’s Way Dandelion Root
Nature’s Way Dandelion Root stands out for its concentrated focus on a single ingredient, dandelion root extract. Each capsule delivers just over 500 mg of raw dandelion root, and the only other ingredients in the supplement are cellulose and magnesium stearate for keeping the capsule together.
If you want to keep things simple and use the fewest ingredients as possible to control your water levels, Nature’s Way Dandelion Root is a great product to try.
4. Diurex Max
Diurex Max is a pharmacological solution to bloating and excessive water retention. This supplement delivers a 50 mg dose of pamabrom, a chemical compound that’s a reliable way to get your body to shed excess water.
While those looking for an all-natural solution might prefer something plant-derived, it’s hard to beat when it comes to efficacy.
The other drawback is the presence of a lot of binders and artificial coloring agents like Blue #1 Lake, mineral oil, and even sodium lauryl sulfate. Though effective, it would be better if Diurex was designed cleaner.
5. Huntington Labs Water Away
If you want a diuretic that focuses on herbal sources for eliminating excess water, Huntington Labs Water Away should be your choice.
Instead of loading up on electrolytes, this diuretic uses natural sources like dandelion, green tea, cranberry, and juniper to create water loss.
It’s an effective and all-natural way to increase your body’s water elimination rate, and while there’s definitely value in alternative approaches that are electrolyte-based, Water Away is worth a shot if herbal-based remedies are what’s important to you.
6. Now Water Out
Now Water Out is unique in its approach; its formulation is based on a high dose of uva ursi extract in combination with dandelion, and it lacks many of the other herbal ingredients you’ll find in other diuretic supplements.
It’s worth a try if you are not finding success with other diuretic supplements, since this alternative formulation might work better for your body.
7. MHP Xpel
MHP Xpel is mostly focused on reducing water retention by delivering a high dose of electrolytes, along with caffeine from green tea and guarana.
There’s also a proprietary blend of herbs, like juniper, dandelion, and horsetail, but most of the efficacy in this supplement comes in the electrolytes and caffeine.
It’s reasonably effective on this front, though the caffeine will prevent you from being able to use it later in the day if you are sensitive to the stimulant effects of caffeine.
8. SteelFit Hydra Steel
SteelFit Hydra Steel has a few unique ingredients you won’t find in other diuretic supplements like uva ursi extract and nettle leaf extract.
This might boost the efficacy for people who are not having success with other products. However, the downside is that Hydra Steel has a high caffeine content, which makes this a non-starter for people trying to decrease water retention in the evening or who are sensitive to caffeine.
9. Bio Sense Water Away
Bio Sense Water Away has a formulation that’s pretty typical of diuretic supplements that focus on herbal ingredients.
It has all the usual components, like dandelion, green tea, and watermelon extract, but not much really stands out about this diuretic.
There are a few binders and additives in the capsules that will be a turn-off for some purists, though that aside, the formulation of this diuretic isn’t much different than your other options.
10. Advanta Supplements Natural Diuretic
Advanta Supplements makes a diuretic that uses all-natural ingredients, but even though the ingredients are pretty solid, it’s less likely to be effective compared to many of its competitors.
That’s because the doses of many of the key components of this supplement, like dandelion, green tea, cranberry, and juniper, aren’t as strong as the doses in some other competitors.
If you want a lower-dose diuretic, though, this might be a decent option.
Diuretics benefits and side effects
A diuretic is any compound that encourages your body to retain less water. There are a variety of pathways that this can be accomplished, and different diuretic supplements take advantage of each of these, but the ultimate goal is always the same: lose more water.
While “water pills” enjoyed a brief heyday as a popular weight loss supplement, people eventually realized that they did not create sustainable weight loss.
That doesn’t mean that diuretics don’t have a place in supplementation, though.
The diuretic effect of caffeine is fairly small. Though many diuretic supplements include small to moderate amounts of caffeine, top-quality diuretics aren’t solely based around this ingredient, as research shows that the diuretic effect of caffeine is not very large.
That was the conclusion of a scientific review in the Journal of Human Nutrition and Dietetics by researchers at Loughborough University in the United Kingdom (1).
The scientific review looked at a wide range of studies on the diuretic effects of caffeine. The authors concluded that, while moderate to high doses of caffeine did have a diuretic effect, people quickly became adapted to the effect.
Within a few days of taking a caffeine-containing supplement, there is a dramatic decrease in the diuretic effect of the caffeine.
While this is good news if you are taking something like a pre-workout supplement that contains caffeine, it does mean that a simple caffeine pill is not going to be an effective way, by itself, to achieve consistent water retention control.
Green tea extract may exert a stronger diuretic influence than caffeine. Though we’ve just seen that caffeine itself does not have a particularly strong diuretic effect, some evidence suggests that when it is delivered alongside the other biologically active compounds in green tea extract, the strength of the diuretic effects may be amplified.
This is according to a review article authored by researchers at the University of Granada in Spain and published in the Journal of the American College of Nutrition (2).
The review cited research showing that other compounds in green tea, such as theophylline, augment and amplify the diuretic effects of caffeine.
This is why you’ll find green tea extract in many of the top-ranked diuretic supplements on the market.
Supplements that contain dandelion can cause a diuretic effect by increasing urine output. Dandelion—specifically the extract of dandelion root—is one herbal extract that’s been studied for its ability to create a diuretic effect.
One scientific study published in 2009 in the Journal of Alternative and Complementary Medicine explored the effect of a dandelion extract in human subjects (3).
The study involved 17 subjects taking a dandelion extract supplement after an initial two day “run in” period to establish the typical water output of the subjects, as measured by 24 hour urine production.
Then, the subjects took two doses of dandelion extract during a 24 hour period and the researchers continued to measure their urine output. They found that taking the dandelion extract was associated with a significant decrease in urine production compared to each subject’s baseline values.
While this study did not have the advantage of a control group, it does show that even a single ingredient like dandelion root shows substantial promise as a means to increasing water output and thereby decreasing water retention.
Potassium can act as a diuretic. Though potassium is a simple and common electrolyte, at low doses it can act as an effective diuretic.
In fact, potassium administration is often used in medical settings to control water content among people with kidney problems (your kidneys being the organ that typically regulates your body water retention).
Though the dose of potassium in a supplement is strongly limited by regulations on the potassium content, scientific research still suggests that including a small amount of potassium in a diuretic supplement could be effective.
According to a scientific article published in 1998 in the American Journal of Kidney Disease, restricting potassium intake causes an increase in water retention, while administering potassium causes an increase in water loss through greater urine production (4).
This increase in urine production and water loss does come at a cost: higher potassium levels can be related to increased retention of sodium and an increase in blood pressure.
This suggests that diuretic supplements that contain potassium could be more effective, though if high sodium or high blood pressure is a concern for you, it may be better to avoid taking a diuretic supplement that contains potassium.
Since diuretics are modulating one of the key properties of your body (its water content), they have a lengthier list of potential side effects than many other supplements.
According to the Mayo Clinic, the water-modulating effects of diuretics can cause swings in your blood levels of the electrolytes sodium and potassium (5).
They may also modulate your blood pressure and cause you to get dizzy or get headaches. One very predictable potential side effect of diuretics is dehydration: if you are losing more water than you are taking in, the inevitable effect is going to be dehydration.
People who should not take diuretic supplements without talking to their doctor include people with blood pressure problems and people with kidney problems, as they are particularly vulnerable to the side effects of diuretics.
Many of the ingredients in diuretics have only been studied recently or in passing for use as diuretics, so specific doses are hard to establish.
In the case of dandelion root, the typical doses that are studied in the literature can be quite high: up to 8 grams per day. Human research on the diuretic effects of dandelion root is fairly new, so the minimum effective dose may not be this high (indeed, most supplements have doses far lower than this).
Potassium doses are limited to 100 mg per capsule by federal regulations, as excessive potassium supplementation can have severe side effects.
Green tea extract can be used at dosage ranges anywhere from 100 to 200 mg, though these are based on general studies on health, not diuretic effects specifically.
A diuretic supplement can help your body lose more water and retain less. Mostly, diuretic supplements accomplish this by increasing urine output.
If you have bloating, swelling, or other signs of excessive water retention, you might benefit from a diuretic supplement.
Some key ingredients to look for are dandelion root, green tea extract, and for some people, potassium. Since a diuretic is manipulating an important part of your body’s self-regulation, they do have more potential side effects.
These include electrolyte problems, blood pressure changes, dizziness, and headaches. Despite this, for some people, diuretics are a way to achieve less bloating, less swelling, and better wellness by cutting down on excessive water retention.
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Author: John Davis