What Causes Water Retention (edema) And How To Stop It !!!

Salt is made up of sodium and chloride.

Sodium binds to water in your body and helps maintain the balance of fluids both inside and outside your cells.

If you often eat foods that are high in salt, such as many processed foods, your body may retain water. In fact, these foods are the biggest dietary source of sodium in most Western diets (12Trusted Source).

The most common advice for reducing water retention is to decrease sodium intake. However, the research on this is mixed.

Several studies have found that increased sodium intake leads to increased fluid retention. However, many other factors are involved in regulating fluid balance, and the effects of salt on water retention may vary from person to person (13Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).

SUMMARYSodium binds to water in your body. While research on the topic is inconclusive, decreasing your salt intake may help reduce water retention.

Magnesium is a very important mineral. It’s involved in more than 300 enzymatic reactions that keep your body functioning properly (17Trusted Source).

Moreover, increasing your magnesium intake may help reduce water retention.

In fact, some research suggests that magnesium supplements may help decrease symptoms of premenstrual syndrome (PMS), including bloating and water retention (18Trusted Source).

For example, one older study found that taking 250 mg of magnesium per day improved several symptoms of PMS, including bloating. But keep in mind that further studies are necessary (19Trusted Source).

Good sources of magnesium include nuts, whole grains, dark chocolate, and leafy green vegetables (17Trusted Source).

It’s also available as a supplement.

SUMMARYThough more research is needed, some studies suggest that magnesium may help reduce water retention associated with PMS.

Vitamin B6 is a water-soluble vitamin that plays a central role in red blood cell formation, protein metabolism, brain function, and immune health (20Trusted Source).

It also regulates fluid balance and may help reduce water retention.

For example, one older study found that vitamin B6 may decrease bloating and fluid buildup in women with PMS (19Trusted Source).

Several other studies describe similar findings, noting that this vitamin may reduce PMS symptoms such as bloating when used alone or combined with other supplements such as calcium (21Trusted Source, 22Trusted Source).

While research is lacking on whether vitamin B6 affects fluid retention outside of PMS, you can easily increase your intake of this vitamin by eating foods such as bananas, potatoes, chickpeas, walnuts, and tuna (20Trusted Source).

SUMMARYVitamin B6 may help reduce water retention in those with PMS, but further studies are needed.

Potassium serves several important functions, especially regarding heart health, muscle contractions, and nerve function (23Trusted Source).

It’s also essential for maintaining blood volume and fluid balance to help decrease water retention. It works by counteracting the effects of sodium to prevent fluid buildup and swelling, as well as by increasing urine production (23Trusted Source, 24Trusted Source).

Notably, low potassium levels may even cause disruptions in bowel function, leading to issues such as stomach bloating and discomfort (25Trusted Source).

Thus, eating enough potassium-rich foods like bananas, avocados, and tomatoes is essential to support healthy fluid balance.

SUMMARYPotassium plays a key role in fluid balance and may reduce water retention by increasing urine production and decreasing the effects of sodium.

Dandelion (Taraxacum officinale) has long been used as a natural diuretic in folk medicine. Natural diuretics may help reduce water retention by increasing urine production (26).

In an older study, 17 people took 3 doses of dandelion leaf extract over 24 hours, which led to a significant increase in urine production (27Trusted Source).

All the same, larger, more recent studies are necessary.

Other studies in test tubes and animals have found that the diuretic properties of dandelion leaf extract may protect against conditions such as kidney stones. What’s more, this herb may offer other benefits, including antiviral, antifungal, and antioxidant effects (26).

Be sure to consult a healthcare professional before adding dandelion supplements to your routine.

SUMMARYDandelion may help reduce water retention, especially when taken as a leaf extract. Still, more research is needed.

Refined carb sources like white bread, pasta, and crackers are typically high in carbs or added sugar and low in fiber, which may lead to rapid spikes in blood sugar and insulin levels (28Trusted Source).

High insulin levels may cause more sodium retention by increasing the reabsorption of this mineral in your kidneys. In turn, this may lead to more fluid volume in your body and increased water retention (29Trusted Source).

Additionally, your liver and muscles store carbs as glycogen, a form of sugar that’s bound to water. Because each gram of glycogen is stored with at least 3 grams of water, following a high carb diet may cause increased water retention (30Trusted Source, 31Trusted Source).

It’s best to opt for fiber-rich whole grains instead, such as quinoa, oats, brown rice, or whole wheat bread.