It’s a good bet that you don’t typically pay a lot of attention to your urinary tract, at least until you need a bathroom break in the middle of a busy day. Yet, when it’s functioning properly, your urinary tract is hard at work eliminating waste and excess fluid from the body throughout each day. Nevertheless, problems can occur, potentially leading to discomfort, poor quality of life, and even serious complications.
For example, the American Urological Association notes that about 40% of females and 12% of males will experience at least one urinary tract infection (UTI) during their lifetimes. (26) This is a particular problem for females as they age since the risk of developing a UTI doubles in those over the age of 65. (22)
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Everything You Need to Know About Your Urinary Tract
Your urinary tract is made up of your kidneys, bladder, and the tubes that lead to and from these organs. Your kidneys produce urine while also filtering out waste from the blood. The filtered urine then travels to the bladder for storage via two tubes called ureters. Prompted by nerves in the bladder, this balloon-like organ empties stored urine by pushing it through another tube called the urethra and out of the body. The opening for the urethra is located in front of the vagina in females and at the tip of the penis in males. (27)
What Causes a UTI?
Although this system seems pretty straightforward, things can go wrong. For instance, UTIs can occur due to changes in sexual activity or a vaginal infection and in those with certain medical conditions like diabetes. These factors increase the odds that bacteria like Escherichia coli (E. coli) will stick to tissues in the urinary tract and trigger an often painful infection. (10) Left untreated, a UTI can also result in kidney damage and may lead to sepsis (a life-threatening response by the body to an infection). (28)
What Conditions Affect the Urinary Tract?
An overactive bladder and urinary incontinence are other conditions that commonly affect the urinary tract. People with an overactive bladder have the frequent and urgent need to urinate, and this urge may be difficult to control. Causes can include nerve damage, a weakening of the muscles that control the bladder, and even certain medications. (19)(27) Leaking urine when coughing, sneezing, or laughing—a condition called stress incontinence—is another problem often caused by less-than-optimal urinary tract health. (30)
Did you know? Females have a higher risk of UTIs, compared to males, because their urethras are shorter. This gives bacteria easier access to the bladder. (27)
Lifestyle Changes for a Healthy Urinary Tract
Adopting a few simple habits can keep your urinary tract in top form and may help to prevent future problems. These habits are especially important if you are prone to recurring UTIs or stress incontinence and include the following:
- Avoid dietary bladder irritants (foods like artificial sweeteners, coffee, and spicy foods that can worsen urinary symptoms).
- Do Kegel exercises every day to strengthen the pelvic floor.
- Don’t hold your urine for prolonged periods.
- Drink adequate water each day.
- Urinate after sex.
- Wear cotton underwear and loose-fitting clothing.
- For those with a vulva, wipe from front to back when using the toilet. (1)
Did you know? Urinary incontinence is more common in people with pelvic floor disorders (such as prolapse or weakening of the pelvic muscles that can affect the proper functioning of the bladder, urethra, or other pelvic organs). (24)
5 Best Supplements That Support Urinary Tract Health
Adding targeted supplements to your daily routine can also support urinary tract health and may help prevent common problems, especially as you age. Here are 5 supplements to help you support a healthy urinary tract:
1. Cranberry Supplements
These tart, ruby-red berries are the most popular home remedy for treating UTIs. (16) However, cranberries can also help stop an infection before it starts. This is because the fruit contains an array of phenolic compounds that prevent infection-causing bacteria from sticking to the urinary tract. (5) These beneficial compounds include anthocyanidins, catechins, and flavonoids, as well as vitamin C. (14)
In one meta-analysis of seven randomized controlled trials, cranberry reduced the risk of a UTI by 26%. (12) Even better results were seen in a review of 23 studies that appeared in the journal PLoS One. This review focused on women with recurring UTIs and found that cranberry reduced the odds of developing another UTI by as much as 32%. (31)
Cranberry supplementation may also help cut the use of antibiotics—which is the conventional go-to for treating a UTI. One small study of 23 women who had experienced at least two UTIs during the previous six months found that a daily dose of cranberry reduced antibiotic use by 68%. (15)
Best Cranberry Supplement for UTI Prevention
What’s the best cranberry supplement for UTI prevention? Although many people look to a sweetened and diluted cranberry juice cocktail for protection, concentrated cranberry extract capsules may be a more effective option.
For example, in a randomized, double-blind study of 160 patients who had used a catheter while in the hospital for elective gynecological surgery. After their surgery, each participant was instructed to take either a daily cranberry supplement or a placebo each day. After six weeks, the researchers noted that the cranberry supplement lowered the risk of a UTI by 50%. (11) On the other hand, a meta-analysis, which evaluated 23 studies, found that cranberry juice only reduced the occurrence of UTIs by 35%. (31)
2. D-Mannose Supplementation
D-mannose is a type of natural sugar found in plants, especially fruits and berries. Research suggests that, in the urine, D-mannose blocks the ability of E. coli to stick to cells in the urinary tract. Because of this action, the compound has been shown to effectively prevent both initial and recurrent UTIs. (2)(6)
In one 2016 study involving 43 women with an active UTI, Italian researchers found that those who took a ten-day course of D-mannose experienced a 90% resolution of their infection. The D-mannose also alleviated the women’s symptoms and improved their quality of life. (7) Two recent study reviews support these findings and report that D-mannose also prevents initial UTIs and delays reinfection. (17)(18) This unique sugar also appears to be just as effective as antibiotics for preventing the condition. (18)
3. Garlic
Garlic is another popular remedy for preventing and treating UTIs. However, research into this pungent herb’s efficacy is limited. Lab studies have found that allicin—the active organosulfur compound in garlic—exerts anti-infective benefits against the bacteria responsible for UTIs. (4) Other research suggests that supplementing with garlic may enhance immune system activity in the urinary tract, and this may then help guard against UTIs. (3) If you’re interested in trying this herbal remedy, you may be wondering how to use garlic for a urinary tract infection. While the evidence is limited, at least one study suggests that a daily supplement containing dehydrated garlic powder may provide some protection. (3)
4. Pumpkin Seeds
Prone to an overactive bladder and urinary incontinence? Pumpkin seed may help. Packed with amino acids, cucurbitacins, minerals, phenolic compounds, phytosterols, tocopherols, and unsaturated fatty acids, some clinical trials show pumpkin seed’s success at reducing these urinary conditions. (8)
In one 12-week study involving 45 people with overactive bladder, a daily dose of supplemental pumpkin seed oil significantly reduced symptoms. (23) Another trial of 86 women with stress-related urinary incontinence found that supplementing with a combination of pumpkin seed extract and flax resulted in a 35% improvement in the frequency of leakage, a 40% improvement in the need to urinate during the day and as much as 64% less need to urinate during the night. (13) While more research needs to be done, these findings offer promise for these conditions.
5. Vitamin D
There is some evidence suggesting a link between incontinence and vitamin D deficiency. (29) At least one study published in the Journal of the American Geriatric Society reports that correcting vitamin D deficiency via supplementation may reduce feelings of urgency in some women. During the study, 56 postmenopausal women were assigned to take either vitamin D3 or a placebo every day for 12 weeks. While the study found little difference between the women taking vitamin D and those taking the placebo, urgent urinary incontinence was reduced by 63.2% in a subset of black women taking the vitamin compared to 22.9% in those taking the placebo. In participants with obesity, urgent incontinence dropped by 54.1% in those taking the nutrient compared to 32.7% in those taking the placebo. (21)
If you suspect your vitamin D levels are low—and especially if you are experiencing urinary symptoms—work with your healthcare provider to restore them to optimal levels.
How Supplementation Can Help with Urinary Conditions
Whether it’s a UTI, an overactive bladder, or stress incontinence, urinary problems can have a negative effect on your health and your quality of life. If you are at an increased risk of any of these conditions, it’s important to take action. Not only can a proactive approach help you avoid future urinary problems, it can also help to optimize your urinary tract’s ability to remove waste and properly control the normal production and evacuation of urine. If you’re a patient, talk to your integrative healthcare provider to determine whether urinary tract supplements are appropriate for you.
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