Drinking enough water is the single most useful habit for bladder health.
Nutrients that support your bladder
Water
Flushes the kidneys and bladder and keeps urine dilute, which helps prevent stones and infections.
- How much you need: About 2–3 litres a day — unless a doctor has limited fluids (heart or kidney failure).
- Best food sources: Water, buttermilk, tender coconut water, lemon water.
Vitamin C
Helps make collagen for blood vessels, skin and gums, helps the body absorb iron, and supports immunity.
- How much you need: Men 80 mg, women 65 mg a day (ICMR-NIN 2020).
- Best food sources: Amla, guava, oranges, lemon, tomato, capsicum.
Be careful:
- More than 1,000 mg a day can cause loose motions.
- History of kidney stones: ask a doctor before high doses.
Cranberry
May help reduce REPEAT urine infections in women. It does not treat an infection.
- How much you need: As on the pack.
- Best food sources: —
Be careful:
- On warfarin: avoid.
- Burning urine with fever, back pain or blood needs a doctor — antibiotics may be needed.
Everyday habits that help
- Drink water
- Don’t hold urine
When to see a doctor: Burning urine with fever, back pain or blood needs a doctor.
Before you take any supplement
- Supplements fill a gap in the diet; they do not treat disease. Anyone with a diagnosed condition (diabetes, kidney, liver or heart disease) or on regular medicines should ask their doctor first.
- Doses here are for ADULTS. Children’s and pregnancy supplements are chosen by the doctor.
- Only products made entirely of nutrients are suggested (vitamins, minerals, probiotics, amino acids, plant extracts) — anything that also contains a drug is left out.
- Daily amounts are the ICMR-NIN 2020 recommended dietary allowances where one exists; more is not better.
- Products are listed focused-first (1–3 ingredients), then multivitamins, each by how often our shops sold it — a multivitamin may carry only a small amount of a given nutrient.
Not sure what suits you? Ask our pharmacist at any FirstShield store, or message us on WhatsApp.