Wondering how your diet can improve your bladder health? Let me show you how magnesium is essential for bladder health and how to boost your magnesium intake naturally with these 10 food sources!
Magnesium is an often overlooked nutrient that is involved in our bodies energy production, glucose (sugar) metabolism, protein formation, blood pressure regulation, muscle and nerve function. It’s an essential mineral ‘helper’ or co-factor that our body needs to fuel our cells so that our body and brain functions at it’s very best.
And while magnesium deficiency is relatively rare in the US, low magnesium levels called ‘subclinical’ deficiencies are quite common. It has been estimated that approximately half of the US population is getting less than the recommended daily allowance of magnesium from food sources.
As a pelvic health physical therapist (physio for those outside of the US) I get asked for non-pharmaceutical recommendations to improve bladder symptoms and I often recommend increasing magnesium levels for this reason.
Magnesium is a super power when it comes to bladder health!
In one placebo-controlled study women with urinary symptoms took magnesium twice daily (350mg-700mg) for one month. Those women taking magnesium reported significant improvement in bladder symptoms including fewer episodes of urge incontinence, less frequent urination (OAB) and fewer awakenings at night to urinate*.
How do I know if I have a magnesium deficiency?
Even though most of our body’s magnesium lies in our bones, levels of magnesium can be measured with a blood, saliva or urine tolerance test. Ask your doctor or health care practitioner about testing options. Other possible indicators of magnesium deficiency include symptoms like:
- Muscle weakness/fatigue
- Loss of appetite
- Nausea
- Sleep disturbance
- Loss of mental focus
So what other factors can contribute to a magnesium deficiency?
Besides not getting enough magnesium from food sources. Depletion can be a side effect of prolonged medication use such as;
- Antibiotics used for bacterial infections.
- Diuretics, commonly called ‘water pills’ that stimulate the body to eliminate excess fluids.
- Proton pump inhibitors (PPI’s)/antacids used for GERD symptoms or heart-burn.
- Oral contraceptives, especially prolonged use for preventing reproduction.
- Calcium (citrate) use for bone health.
What are the health benefits of adding magnesium rich foods to your diet?
Studies looking at the benefits of adding magnesium have found positive outcomes and decreased symptoms in people who have;
- Depression
- Type 2 Diabetes
- High blood pressure
- Migraines
- Metabolic Disorders
What foods are good sources of magnesium?
Magnesium is found in green leafy vegetables, nuts, seeds, whole grains, and fruit. Even though it is present in many foods, many people are still not getting enough of this essential mineral due to soil depletion and reliance on processed foods. To increase our magnesium naturally try putting more of the following foods on the menu.**
Pumpkin Seeds/Chia Seeds; eaten in a roasted or raw form, 1 ounce (¼ cup) of these magnesium packed seeds provide up to 37% of your daily value. They are also a good source of iron and omega-three fatty acids.
Almonds/Cashews/Peanuts: not only are these nuts a good snack, just 1 ounce (¼ cup) of these tasty nuts can provide 20% of your magnesium requirements.
Spinach/Swiss Chard/Kale: cooked or raw by adding ½ cup of these super nutritious greens you’ll be adding 20% of your total magnesium RDI. These greens are also high in iron, vitamin A, C and K.
Black beans/Edamame beans: these legumes are easy to add to dishes and by adding ½ cup you add to your daily recommended intake by 12-15%. They also are high in potassium, iron and a good source of protein for vegetarians.
Avocado: besides high in magnesium, avocados are high in fiber and a good source of heart-healthy monounsaturated fats. One medium avocado can contribute up to 15% towards your RDI.
Peanut butter/Almond butter: these nut butters are flavorful additions and adding just 2 tablespoons of peanut or almond butter contributes up to 12% of your RDI.
Brown Rice/Oatmeal: both grains are a good source of dietary fiber, just one half cup cooked brown rice or oatmeal adds 10% to your magnesium intake.
Yogurt: plain yogurt can be a good source of protein, magnesium and by adding 8 ounces to your diet you can boost your levels by 10%.
Salmon: this fatty fish is loaded with Vitamin D and is also a good source of magnesium. Just one 3.5 ounce portion will give you 9% of your recommended daily intake.
For more information on natural sources of Vitamin D check out my blog here.
Banana: one large banana is loaded with potassium, vitamin B, manganese and fiber. Bananas are tasty and also a good source of magnesium, adding 9% to your RDI.
Still unsure how to include this essential nutrient into your diet?
Try a smoothie recipe for starters. It’s an easy way to incorporate several sources of magnesium into one delicious drink designed to give your bladder health the boost it needs.
Grab your free printable of natural magnesium sources and a smoothie recipe here!
What’s your favorite food source of magnesium?
Leave me a comment below!
A happy bladder is a happy you! 
Tami Lines is a licensed Physical Therapist with certifications in Pelvic Rehabilitation and Women’s Health Coaching. She is the founder of Pelvic-Health-Matters. Tami has over 15 years of experience with expertise in bladder Health, and pelvic floor muscle dysfunction for adolescent and adult women. She is also a mom of two wonderful young adults working their way through college.
* Non-Pharmacological Approaches to Treating Lower Urinary Tract Symptoms in Women through Integrative Medicine; Urologic Nursing Jan-Feb 2019; Vol.39: 7-16
** National Institutes of Health Office of Dietary Supplements. Magnesium Factsheet for health professionals; 2013 [https://ods.od.nih.gove/facstsheet/magnesium-healthprofessional.
