Frequent urination, also known as urinary frequency, is the need to urinate more often than usual. It can disrupt sleep, work, and daily activities. While frequent urination can sometimes indicate a urinary tract infection or other medical condition, it is often caused by lifestyle factors like diet and fluid intake. Some research indicates that magnesium supplements may help reduce urinary frequency in some cases. Here is an overview of magnesium and its potential effects on frequent urination.
What is frequent urination?
Frequent urination refers to the need to urinate more often than what is normal for an individual. Needing to urinate 8 or more times in 24 hours is generally considered frequent urination.1
Urinary frequency often occurs along with:
- Urgency: a strong, sudden urge to urinate
- Nocturia: waking up multiple times at night to urinate
- Smaller voided volumes of urine
While frequent urination can sometimes indicate an underlying medical issue, common causes include:
- Drinking excess fluids, especially diuretic beverages like coffee, tea, and alcohol
- Urinary tract infections
- Pregnancy
- Prostate enlargement in men
- Bladder conditions like overactive bladder
- Diabetes and uncontrolled blood sugar
- Side effects of certain medications
- Caffeine, artificial sweeteners, spicy foods
- Anxiety and stress
When there is no identifiable medical cause, making lifestyle modifications is usually the first line of treatment for urinary frequency. Limiting fluid intake, avoiding bladder irritants, managing anxiety, and pelvic floor muscle training can help reduce urinary frequency for some individuals.
What is magnesium?
Magnesium is an essential dietary mineral that plays a role in over 300 enzyme reactions in the body.2 Good food sources of magnesium include dark leafy greens, nuts, seeds, fish, beans, whole grains, yogurt and milk.
Magnesium supports many vital functions including:
- Protein synthesis
- Regulating blood glucose
- Aiding nerve and muscle function
- Supporting energy production
- Maintaining strong bones
- Promoting normal blood pressure
Some key roles of magnesium in relation to the urinary system include:
- Preventing calcium oxalate kidney stones
- Regulating the muscle contractions that enable urination
- Acting as a natural diuretic to increase urine output when levels are high
Magnesium deficiency is common, affecting up to half of the population by some estimates.3 Deficiencies can be caused by inadequate dietary intake, digestive disorders like Celiac disease, and other factors.
Symptoms of magnesium deficiency can include muscle cramps, anxiety, trouble sleeping, fatigue, and weakness. Severe deficiency can lead to numbness, seizures, abnormal heart rhythms, and more.
Can magnesium help with frequent urination?
Some research indicates that magnesium supplements may help reduce urinary frequency, especially in individuals who have a magnesium deficiency. Potential reasons why magnesium may help include:
Regulating bladder muscles
The bladder is made of smooth muscle that contracts to enable urination and relaxes to store urine. Magnesium plays an important role in neuromuscular signaling and smooth muscle function. Deficiency could potentially impair the bladder’s ability to fully relax and store urine normally.4 Correcting a deficiency may support healthier bladder function and capacity.
Reducing bladder inflammation
Bladder inflammation, medically known as cystitis, can increase urinary frequency and urgency. Some research in mice with chemically-induced cystitis found that magnesium supplementation decreased markers of inflammation in bladder tissues.5 The anti-inflammatory effects of magnesium could potentially reduce urinary frequency caused by bladder inflammation.
Improving anxiety
Anxiety is a common cause of urinary urgency and frequency. Magnesium has been shown to decrease anxiety symptoms in both animal models and human studies.6 Supplementing with magnesium may help reduce urinary symptoms in people who have anxiety-related frequent urination.
Supporting circadian rhythms
Disruptions in normal circadian rhythms can contribute to nocturia (nighttime urination). Magnesium helps regulate the body’s central clock and sleep-wake cycles. Correcting a magnesium deficiency may support healthier circadian rhythms and less nighttime urination.
Lowering high calcium levels
Hypercalciuria, or too much calcium in the urine, can cause urinary frequency. Magnesium helps regulate calcium absorption and excretion. If high calcium intakes or other factors cause elevated calcium levels, magnesium supplements may help normalize calcium levels and reduce urinary frequency.7
Overall, addressing an underlying magnesium deficiency shows promise for reducing urinary frequency from multiple mechanisms. However, more research is still needed.
What does the research say?
A number of studies have found that magnesium supplementation may decrease urinary frequency for some individuals:
- A randomized trial in women with overactive bladder found that taking 200 mg/day magnesium oxide tablets for 8 weeks significantly reduced urgency, frequency, and nocturia.8
- Multiple studies have found that magnesium supplementation decreases urinary frequency, urgency, and bladder discomfort symptoms in women with interstitial cystitis.9,10
- Studies show that magnesium supplementation can reduce urinary frequency and nocturia in pregnant women, who are at higher risk for magnesium deficiency.11
- Magnesium citrate has been found to decrease urinary frequency and increase bladder capacity in women with overactive bladder in some trials.12
The effects appear most significant in those with hypomagnesemia (low magnesium levels in the blood). However, some studies also found benefits in individuals with normal serum magnesium levels.
More high-quality clinical trials are still needed to confirm the efficacy of magnesium for urinary frequency, establish ideal dosages, and determine which forms of magnesium supplements are most beneficial.
Are there risks or downsides?
Oral magnesium supplements are considered safe for most people when taken at recommended dosages. However, there are some potential side effects to be aware of:
- Digestive side effects: Magnesium can cause loose stools or diarrhea when taken in excess. To minimize side effects, it’s best to start with low doses (e.g. 100-200 mg/day) and gradually increase as tolerated.
- Interactions: Magnesium may interact with certain medications including antibiotics and diuretics. High magnesium levels can also be harmful for people with kidney disease. Talk to your healthcare provider before supplementing.
- Too much magnesium: Excess magnesium from supplement overuse can lead to serious toxicity. Do not exceed the Tolerable Upper Intake Level of 350 mg/day unless directed by a doctor.
Magnesium from food sources like spinach, nuts, and beans does not carry these same risks. Getting adequate magnesium through diet may be the best approach for some individuals.
It’s also important to keep in mind that magnesium supplements should not replace medical evaluation. Persistent urinary frequency can sometimes indicate an underlying condition that requires proper diagnosis and treatment. Be sure to consult your healthcare provider if lifestyle measures don’t resolve your symptoms.
Tips for using magnesium to reduce urinary frequency
Here are some tips for incorporating magnesium to help minimize frequent urination:
- Increase magnesium intake through food sources first, like greens, nuts, seeds, legumes, and whole grains.
- Try taking a magnesium supplement if dietary sources are not sufficient. Start with a low dose around 100-200 mg/day.
- Opt for forms like magnesium glycinate or magnesium citrate, which are more easily absorbed.
- Take magnesium supplements with food to minimize side effects.
- Spread out magnesium intake throughout the day rather than a single large dose.
- Avoid excessive calcium, Vitamin D, soda, and coffee, which reduce magnesium absorption.
- If symptoms don’t improve after 1-2 months, consult your doctor to rule out other causes.
- Have magnesium levels tested to determine if you are deficient before supplementing.
Magnesium supplementation appears most effective for urinary symptoms when an underlying deficiency exists. Work with your healthcare provider to determine if magnesium supplements are appropriate for your individual needs.
Conclusion
Frequent and urgent urination can disrupt normal activities and sleep. While magnesium deficiency is not the only cause, correcting a deficiency may help reduce urinary frequency in some individuals.
Magnesium supplements have been shown to decrease urinary frequency, especially in those with a confirmed deficiency. Potential mechanisms include supporting bladder muscle function, reducing anxiety, and lowering high calcium levels.
However, more research is still needed to confirm the efficacy and ideal dosage of magnesium for urinary symptoms. Magnesium supplements may cause side effects and interact with some medications. Consulting with a healthcare provider is recommended to help determine if magnesium is appropriate.
Increasing magnesium intake from dietary sources is generally considered safe. Boosting magnesium through more nuts, greens, legumes, and whole grains in the diet may help decrease frequent urination for some people. Lifestyle measures like limiting fluids, avoiding bladder irritants, and managing anxiety are also important first steps for reducing urinary frequency.
References
1. https://www.ncbi.nlm.nih.gov/books/NBK279561/
2. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5637834/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525079/
5. https://pubmed.ncbi.nlm.nih.gov/16422830/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
7. https://pubmed.ncbi.nlm.nih.gov/22415307/
8. https://pubmed.ncbi.nlm.nih.gov/23633381/
9. https://pubmed.ncbi.nlm.nih.gov/20406108/
10. https://pubmed.ncbi.nlm.nih.gov/16904641/
11. https://pubmed.ncbi.nlm.nih.gov/22464558/
12. https://pubmed.ncbi.nlm.nih.gov/11584107/