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Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Question
Water retention: Are there any natural diuretics?
Is there a natural diuretic I can take — something without a prescription — for water retention that causes weight gain?
Answer
from Katherine Zeratsky, R.D., L.D.
Some herbs and dietary supplements, such as dandelion, ginger and juniper, may have a diuretic effect that can help with water retention. But proceed with caution before you take anything.
First, water retention (edema) may have a medical cause. Talk to your doctor about possible causes of water retention or bloating before trying to treat it yourself. Also, even some so-called natural diuretics or supplements can be harmful, affect medical conditions you have or interact with medications you take. Some herbal supplements contain multiple ingredients, and they aren't regulated by the government, so you may not know exactly what you're getting or how much.
In theory, these natural diuretics may help relieve water retention by making you urinate more. But there is little if any scientific evidence of their diuretic effects, so you may not find them effective. And if you're aiming for long-term weight loss, natural diuretics probably won't help.
You may be able to better manage water retention — especially if it's related to menstruation — through some simple lifestyle changes, such as:
- Cutting down on sodium. Don't add extra salt to food at the table, and look for reduced-sodium processed foods.
- Eating more fresh fruits and vegetables. Fresh fruits and vegetables — especially those naturally rich in water, such as watermelon, onion, celery and cucumbers — can make you urinate more frequently, reducing water retention.
- Drinking more water. Be sure to drink at least eight glasses of water daily.
If you're hoping to lose water weight as part of a weight-loss goal, focus instead on eating a healthier diet and getting plenty of exercise and activity — not taking diuretics. And remember, always let your doctor know about any dietary or herbal supplements you take.
Next questionBitter orange weight-loss supplements: Do they work?
- Dandelion. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed June 23, 2009.
- Ginger. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed June 23, 2009.
- Juniper. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed June 23, 2009.
- Rose BD, et al. Approach to the adult with edema. http://www.uptodate.com/home/index.html. Accessed June 22, 2009.
- Herbal diuretics. Facts & Comparisons 4.0. http://online.factsandcomparisons.com/. Accessed June 8, 2009.
- Zeratsky KA (expert opinion). Mayo Clinic. Rochester, Minn. July 9, 2009.
- Bauer BA (expert opinion). Mayo Clinic. Rochester, Minn. July 7, 2009.
