11 Herbs & Supplements for Bladder Health, Plus Tips for a Healthy Bladder

As many as 30% of men and 40% of women in the United States have bladder concerns, but a healthy bladder is something that many people take for granted until they notice changes.¹

Even after noticing these changes, discussing bladder health can feel somewhat awkward. However, it should not be ignored. If you are experiencing issues, discuss them with your doctor and remember that being proactive about your health is always beneficial. Below, you'll find the best herbs and supplements for bladder health, along with tips to support your bladder.

Best Herbs & Supplements for Bladder Health

With a plethora of bladder herbs and supplements available, how do you choose the best for your needs? It depends on your specific requirements. Here is a list of the most popular bladder herbs and supplements, each with unique benefits.

#1 Probiotics

Probiotics are beneficial bacteria, particularly for your digestive system. Research suggests that probiotics help maintain health by balancing the "good" and "bad" bacteria in your gut and replenishing "good" bacteria. Various bacteria types, such as Lactobacillus, commonly found in yogurt and other fermented foods, and Bifidobacterium, available in certain dairy products, are classified as probiotics. Additionally, Saccharomyces boulardii, a yeast in some probiotics, may aid digestive health.^3,4

Studies indicate that probiotics could be valuable in supporting urinary tract health. By promoting optimal flora balance with probiotics, you may notice health benefits in other areas.⁵ When choosing a probiotic product, it's crucial to select one that offers a variety of strains tailored to your needs. Ensure the label includes multiple types of Lactobacillus and Bifidobacterium to maximize wellness benefits.

Probiotics Benefits & Uses

• Help balance "good" bacteria
• Support urinary health
• Support digestive health
• Promote immune health

Learn more about probiotics in Translating the Language of Probiotics.

#2 Bearberry for Bladder Health

Bearberry is a low-growing evergreen with a small red berry that bears enjoy (hence its name). It has been used in traditional herbalism for centuries because of the health benefits derived from the plant's organic compounds. You can consume bearberry fruit or cook it with other foods, and its roots can be used to make tea that supports both bladder and urinary health.^6,7 The species known as uva ursi provides phytonutrients that support kidney and urinary tract health. Its leaves contain beneficial glycosides, tannins, hydroquinones, and glucose.

Bearberry Benefits & Uses

• Promotes bladder health
• Supports urinary health
• Promotes kidney health
• Supports immune health

#3 Bladder Health Benefits of Cranberry

Cranberries are rich in proanthocyanidins, a type of polyphenol found in many plants. Studies have demonstrated the antioxidant benefits of cranberries due to these compounds. While many people can easily incorporate cranberries into their diet, others might prefer a supplement for convenience. Cranberry supplements, made from dried, powdered cranberries, offer an easy way to enjoy the fruit's health benefits, with some containing added vitamins C or probiotics to enhance their effects.

The potent antioxidants in cranberries can help protect your body against free radicals. Research has shown that taking cranberry supplements daily for eight weeks can significantly reduce oxidative stress.^{8, 9}

Cranberry Benefits & Uses

• Supports urinary health
• Promotes bladder health
• Supports kidney function
• Packed with antioxidants

Read Benefits of Cranberries: Raw, Juice, Pills, Tea & Extract to learn more.

#4 Vitamin D for Your Bladder

A deficiency in vitamin D affects more than just your bone health—it can also impact your bladder. Research suggests that as women age, insufficient vitamin D levels can lead to decreased control of pelvic floor muscles, resulting in accidental urination.¹⁰ Conversely, women with adequate vitamin D levels tend to maintain better control over their pelvic floor muscles.

Men may also experience insufficient vitamin D levels. A recent study investigating the relationship between male urinary issues and vitamin D levels found a clear correlation between the two. When the men in the study increased their vitamin D intake, they experienced significant relief from their urinary health issues.

Vitamin D Benefits & Uses

• Promotes urinary health in men & women
• Supports bladder health

You might also want to check out Say Hello to the Sunshine Vitamin: Top Foods High in Vitamin D.

#5 Saw Palmetto for Bladder Health

Saw palmetto is a type of palm native to the southeastern U.S. It produces berries that are commonly used in supplements to promote prostate health, support hormonal health, and assist urinary function in men. One study found that men who took two saw palmetto capsules daily for 12 weeks experienced an improvement in their urinary tract health. Another study revealed that after six months of daily saw palmetto supplements, men experienced increased healthy urine flow and improved urinary tract health and overall quality of life.¹²

Saw Palmetto Benefits & Uses

• Enhances urinary function in men
• Promotes prostate health in men
• Natural source of fatty acids

#6 Horsetail for a Healthy Bladder

Horsetail is a grass named for its long, tail-like appearance. It’s a member of the fern family and grows in swamps, marshes, and rivers. Horsetail is high in antioxidants, which are known to fortify the body’s defenses against free radicals and stress related to aging. As you age, bladder tissue can become less healthy and more fibrous—horsetail may help slow or reverse this process.¹³ Horsetail is used to make homeopathic remedies that support bladder, urinary tract, and kidney health. It contains natural chemicals that act similarly to diuretics, helping to increase urine flow.¹⁴

Horsetail Benefits & Uses

• Supports bladder and urinary health
• Acts similarly to diuretics
• May support kidney health

#7 St. John’s Wort & Bladder Health

St. John’s Wort has been used for centuries by herbalists for balms for skin health and teas and tablets for a variety of health conditions.¹⁵ St. John’s Wort may also help relieve the feeling of having to urinate frequently, a common experience for millions of people in the U.S. If supporting bladder health is a focus for you, consider supplementing with St. John’s Wort to help support your bladder and urinary health. However, be sure to consult your doctor before taking any supplement, as certain medications may cause possible adverse interactions.¹⁶

St. John’s Wort Benefits & Uses

• Supports bladder health
• Promotes urinary health

#8 Stinging Nettle for Bladder Health

Stinging nettle grows naturally in the U.S., Canada, and Europe and contains acetylcholine and serotonin. In the brain, acetylcholine functions as a neurotransmitter, a chemical used for communication between neurons, and a neuromodulator, a chemical messenger that affects the neurotransmission of a diverse group of neurons. Serotonin is known as a “happy chemical” because it contributes to your overall feelings of happiness and wellbeing.^17,18,19,20

Ancient civilizations used stinging nettle to treat various health issues. Today, the roots of stinging nettle are popular for supporting prostate health. Nettle is also used to promote urinary tract health and as a diuretic to increase the flow of urine.^21,22

Stinging Nettle Benefits & Uses

• Supports urinary tract health
• Promotes healthy urination
• Supports prostate health

#9 D-Mannose for Bladder Health

D-Mannose is a naturally-occurring sugar found in many fruits. It also exists in certain cells in the body and is related to glucose. D-Mannose nourishes the healthy flora that inhabit the membranes of the urinary tract and keep you in balance. D-Mannose may help support a healthy urinary tract, which includes the kidneys, bladder, and urethra.^23,24 A 2014 study found that D-Mannose may be effective for supporting urinary tract health.²⁴

D-Mannose Benefits & Uses

• Promotes urinary tract health
• Maintains bladder health
• Nourishes healthy flora in the urinary tract

#10 BubbForest Go-Less Bladder Control Formula

If your bladder controls your schedule, consider trying a wellness supplement like BubbForest Go-Less Bladder Control Formula. It’s designed to assist mature adults in maintaining optimal urinary tract health. The phytoestrogen activity of Go-Less®, a powerful soy germ extract, supports healthy bladder function. The supplement also features synergistic fatty acids and sterols from pumpkin seeds, which have been used for over 400 years to promote urinary tract health. Go-Less Bladder Control is suitable for both men and women.

Go-Less Bladder Control Formula Benefits & Uses

• Formulated to support healthy bladder function
• Promotes urinary tract health
• Features soy extract plus pumpkin seed extract

#11 Urinary Tract Essentials

BubbForest Condition Specific Formulas Urinary Tract Essentials is an all-in-one formula that nourishes and defends your urinary system. It focuses on multiple elements of the urinary tract, delivering a combination of complex nutrients that work together for complete care. Bromelain is a recognized kidney supporter, and cranberry, D-mannose, and Kyo-dophilus probiotics provide nourishment and defense for the bladder. Combined in synergistic potencies alongside vitamin C, these ingredients offer top-to-bottom urinary tract care.

Urinary Tract Essentials Benefits & Uses

• Supports bladder and kidney health
• Nourishes and defends the urinary system
• Combination formula for comprehensive care

Tips for a Healthy Bladder

#1 Drink Enough Water: Water is the best fluid for maintaining bladder health. At least half of your daily fluid intake should be water. The National Academies of Sciences, Engineering and Medicine recommend that healthy men should drink approximately 15.5 cups (3.7 liters) of fluids per day, and healthy women should consume about 11.5 cups (2.7 liters) of fluids per day. If you have specific health issues, you may need to adjust your intake accordingly. Consult your doctor for personalized advice on your daily water consumption.^25,26

#2 Limit Alcohol and Caffeine: Reduce your intake of alcohol and caffeine, found in coffee, tea, and most sodas, as they have diuretic effects and can dehydrate you. Also, limit your consumption of chocolate, which contains caffeine.²⁶

#3 Quit Smoking: Smoking increases your risk of bladder health problems. Heavy smokers often expel air from their lungs sharply, which may add pressure on the bladder and lead to the loss of bladder control. Consult your doctor for advice on quitting smoking.²⁷

#4 Stay Regular: Straining during bowel movements can damage your pelvic floor. Regular exercise, adequate water intake, and consuming high-fiber foods like beans, lentils, vegetables, fruits, and whole grains can help facilitate easier bowel movements.^{26, 27}

#5 Lose Weight: More than two-thirds of adults in the U.S. are overweight or obese. Excess weight, especially around your midsection, puts additional pressure on your bladder. Losing even a few pounds can improve your overall bladder health.²⁷

#6 Exercise Regularly: Regular physical activity may support bladder health. Incorporate 30 minutes of low-impact exercises like brisk walking, biking, or swimming into your routine a few times per week.²⁷

#7 Strengthen Your Pelvic Floor: Daily Kegel or pelvic floor exercises can strengthen your bladder muscles, helping to prevent accidental urination. Perform these exercises by squeezing your pelvic floor muscles for three seconds, relaxing for three seconds, and repeating several times.²⁶

#8 Go When You Need to Go: Urinate at least once every three to four hours. Holding urine for too long can weaken your bladder muscles and promote bladder health issues. If urine stays in your bladder for too long, it may lead to further complications.²⁶

#9 Relax While Urinating: Relaxed bladder muscles make it easier to empty your bladder. Attempting to hover over a toilet seat may strain your bladder muscles, so it’s best to sit down completely. If you’re using a public restroom, consider using toilet seat covers.²⁶

#10 Women, Wipe This Way: After using the restroom, women should wipe from front to back to help prevent bacteria from the gastrointestinal tract from entering the urethra and causing urinary tract issues.^{26, 27}

#11 Urinate After Intimacy: Both men and women should urinate after sex to flush out any bacteria that may have entered the urethra. This practice can reduce the risk of urinary health issues.^{26, 27}

#12 Wear Cotton Underwear and Loose-Fitting Clothing: To keep the area around the urethra dry, wear cotton underwear and loose-fitting clothing. Nylon underwear and tight pants can trap moisture, creating a less-than-optimal environment for urinary health.²⁶

#13 Men, Keep Your Prostate Healthy: Men over the age of 50 may face prostate health concerns, which can lead to urinary problems if the bladder cannot empty properly due to prostate changes.²⁷

If you enjoyed this post, you might also like reading The Best Vitality-Boosting Herbs for Women and Ways to Support Passion and Sexual Health. Additionally, subscribe to our BubbForest Health Emails to receive expert advice and our best promotions directly in your inbox.

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.