Magnesium doesn't directly make you urinate a lot for everyone, but it can increase urination by helping your body flush out excess water and by relaxing bladder muscles, which can affect fluid balance and potentially reduce nighttime urgency for some people, though individual responses vary greatly. It's more about supporting normal fluid regulation and bladder function rather than acting as a strong diuretic.
In short, there is no link between magnesium and frequent urination. However, magnesium can help with water retention, so you may find that when you take magnesium, you pee more. Though, this is most likely due to it helping your body flush out extra water.
High-dose intakes of vitamin C and calcium were positively associated with urinary storage or incontinence, whereas vitamin C and β-cryptoxanthin from foods and beverages were inversely associated with voiding symptoms.
Yes, magnesium can make you poop if it is a form that the body doesn't too readily absorb.
The side effects of magnesium include nausea, diarrhea, stomach pain, arrhythmias, dyspnea, hypotension,... To minimize the risk of side effects and drug interactions, magnesium supplements should only be taken as prescribed by a doctor.
Signs of more severe magnesium toxicity (when your magnesium is too high) may include:
You may pass urine more often than usual because of: Infection, disease, injury or irritation of the bladder. A condition that causes your body to make more urine. Changes in muscles, nerves or other tissues that affect how the bladder works.
These findings suggest that the release of inflammatory cells and mediators leads to poor bladder perfusion and an inflammatory response in bladder tissue, triggering OAB symptoms. Therefore, oral magnesium supplementation may reduce inflammatory responses and effectively alleviate symptoms in OAB patients.
Vitamin D: Vitamin D is essential for calcium absorption and muscle function. In a 2024 meta-analysis published in PubMed, an increase in overactive bladder was observed in people with vitamin D deficiency. This shows that there may be a potential link between low vitamin D and overactive bladder.
An essential mineral involved in hundreds of biochemical reactions in the body, magnesium helps convert food into energy, supports muscle and nerve function, and helps regulate blood pressure and maintain brain health.
1. Diuretic Effect. Some studies suggest that magnesium can have a mild diuretic effect, which means it may promote the excretion of water through urine. This effect can be particularly beneficial for individuals experiencing water retention or bloating.
Vegetables – Leafy greens, like kale, lettuce, cucumber, squash, potatoes, broccoli, carrots, celery and bell peppers. Whole grains, like oats, barley, farro, and quinoa (also a great protein).
The following might reduce overactive bladder symptoms:
Vitamin D
Still, some new studies have shown that a vitamin D deficiency can also be linked to urinary incontinence! Having normal vitamin D levels helps regulate the muscles in the bladder, leading to more effective management of an overactive bladder and less frequent urination.
Previous smaller studies have hinted that magnesium might help reduce urinary urgency and nighttime bathroom trips. This large U.S. study strengthens that connection. While this study can't prove that low magnesium causes OAB, it does highlight magnesium as something you can work on to support bladder health.
For those who get up several times at night to urinate:
Overactive Bladder (OAB)
Overactive bladder is a condition affecting up to 30% of men and 40% of women. It causes a sudden, frequent urge to urinate. This is due to a miscommunication between the brain and the bladder, which causes the bladder muscles to contract at inappropriate times.
The "21-second pee rule" comes from a scientific study showing most mammals over about 3 kg (6.6 lbs) empty their bladders in roughly 21 seconds, a phenomenon explained by physics where longer, wider urethras in larger animals use gravity to maintain a similar flow rate to smaller ones, and it serves as a loose benchmark for human bladder health; significantly shorter or longer times can signal issues like overactive bladder or holding it too long.
If you feel the need to urinate more often, especially at night, this can be a sign of kidney disease. When the kidney's filters are damaged, it can cause an increase in the urge to urinate. Sometimes this can also be a sign of a urinary infection or enlarged prostate in men.
The Science Behind Magnesium and Bladder Control
Muscle relaxation: Magnesium helps relax the bladder muscle, reducing overactivity and urgency. Nervous system regulation: Calms overactive neural pathways that trigger frequent urination.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency. Magnesium deficiency is usually treated with supplements.
If you're not sure where to begin, magnesium glycinate is an excellent place to start for sleep and anxiety. For sharper thinking or brain-based anxiety, try magnesium L-threonate. And for calming both your mind and body, magnesium taurate offers a gentle, heart-centered approach.
Fluids that are good for the bladder
Diluted cordial / squash drinks. Diluted fruit juice. Many fruit and herbal teas. Red bush tea (a type of tea that is naturally caffeine free)
In appropriate patients, a trained urologist or urogynecology & reconstructive pelvic surgery (URPS) specialist can help. They may offer bladder Botox® (onabotulinumtoxin). Botox® works for the bladder by relaxing the muscle of the bladder wall reducing urinary urgency and urge incontinence.
Other common causes of urination at night include: Infection of the bladder or urinary tract. Drinking a lot of alcohol, caffeine, or other fluids before bedtime. Enlarged prostate gland (benign prostatic hyperplasia, BPH)