Bladder health is crucial for overall well-being, yet many people experience sudden urge (SU) or urinary incontinence (UI) at some point in their lives. While bladder training, incontinence pads, and Kegel exercises are commonly recommended, optimising your nutritional intake can also provide significant support.

Lifestyle Factors and Bladder Health

There is a strong association between bladder issues and certain lifestyle factors. Carrying excess weight, smoking, consuming fizzy drinks, caffeine, and alcohol can all exacerbate UI and SU symptoms. Making intentional choices to reduce these risk factors can improve bladder health. However the blame is often laid at our door when there are more complex mechanisms at play beyond these, lets take a look at some nutrients that may support bladder health.

The Role of Magnesium in Bladder Function

One essential mineral for muscle relaxation and nerve function is magnesium. It helps to possibly decrease bladder muscle spasms, potentially benefiting individuals with UI and SU. Foods rich in magnesium include:

·       Dark green leafy vegetables (e.g., Swiss chard, spinach)

·       Halibut

·       Acorn squash

·       Kelp

·       Steamed broccoli

·       Pumpkin seeds

·       Nuts and seeds

Although there is limited research specifically on magnesium’s effect on the bladder, studies suggest it may help reduce muscle cramps, including those in the detrusor muscle, which controls bladder function. Research has indicated that magnesium may decrease contractions in women with overactive bladder.

The Importance of Vitamin D for Bladder Health

Vitamin D is another key nutrient for bladder function. It helps coordinate bladder muscle activity and supports communication between the bladder and the brain. Adequate levels of vitamin D may:

·       Strengthen bladder muscles

·       Reduce inflammation

·       Support nerve function

Our skin synthesises vitamin D through exposure to sunlight. However, in regions with limited sun exposure (such as the UK from October to March), dietary sources and supplementation become necessary. Foods that contain small amounts of vitamin D include fatty fish, fortified dairy and plant-based milk, eggs, and sun-exposed mushrooms. Individuals with darker skin tones or those who spend limited time outdoors may benefit from supplementation.

Additional Nutrients for Bladder Support

Other vitamins and minerals that may improve UI symptoms include:

·       Vitamin C and β-Cryptoxanthin: Found in bell peppers, pumpkin, butternut squash, citrus fruits, carrots, and collard greens. These nutrients may support bladder health and reduce inflammation.

·       Adequate Hydration: While it may be tempting to reduce fluid intake, staying hydrated helps to possibly maintain bladder function and helps to prevent urinary tract infections (UTIs). Aim for 6-8 glasses (1.5–2 liters) of water daily, including options like coconut water and unsweetened herbal teas.

References:

1.     National Institute on Aging. (2021). "Urinary Incontinence: What You Should Know."

2.     Harvard Health Publishing. (2022). "Magnesium and Muscle Health."

3.     British Journal of Nutrition. (2019). "Vitamin D and Urinary Incontinence: A Systematic Review."