Bladder issues can affect people of all age groups and symptoms can range from full incontinence and leaking, to having an urge to empty the bladder more. Living with bladder issues can cause significant distress, impact an individual’s confidence and affect their day-to-day decisions. The NHS estimates 14 million people living in the UK are living with bladder issues, around 1 in 5 people, with more who go unnoticed due to taboo surrounding the subject. Bladder health is often associated with common urinary tract infections (UTIs), or cystitis, rather than recognising bladder issues reach much further than this. Nutritionist Eleanor Faulkner discusses bladder health and diet and lifestyle tips to help.
Who experiences Bladder Issues?
People of all ages can experience bladder issues, although the main groups are people later in life, and post-natal women. In older people, bladder issues can stem from changes in bladder capacity, muscle strength and physical health, while in post-natal women, changes in the pelvic floor post childbirth can weaken the pelvic floor muscles which helps to support the bladder. Urinary tract infections (UTIs) are also common cause of bladder problems and can impact all age groups. Young people can experience bladder problems due to stress, injury or pelvic floor issues.
Common types of bladder complaints:
- Urinary incontinence – leaking urine
- Overactive bladder – a sudden, urgent need to urinate
- Urinary tract infections – UTI’s
- Nocturia – waking up during the night to urinate
- Urinary retention – difficulty emptying the bladder fully
- LUTS (lower urinary tract symptoms) – slow stream, hesitancy, incomplete emptying
What are the main root causes of bladder issues?
Age-related changes: Men are more likely to develop bladder control issues later in life due to natural changes in the prostate. As the prostate enlarges in older age, pressure is placed on the urethra and bladder, sometimes causing leaks and difficulty emptying the bladder (1). Women can experience more issues with their bladder after menopause due to decreasing oestrogen which impacts collagen, the structure that helps support the bladder and muscles around it (2).
Weak pelvic floor muscles: These are the muscles which support and co-ordinate bladder function. Pregnancy, childbirth, aging and lifestyle factors like prolonged sitting or poor posture can impact them.
Hormonal factors: Lower levels of oestrogen during and after menopause can affect the tissues of the urinary tract and contribute to urinary symptoms. In men, testosterone changes later in life can impact the prostate, and in turn can impact the bladder. Hormonal fluctuations can also impact muscle tone, nerve function and blood flow in the urinary system.
Underlying medical conditions: Some conditions like diabetes, neurological conditions and constipation can impact bladder control and emptying. While some medical conditions disrupt the bladder-brain communication which impacts the signal which alerts to go to the toilet.
Medications: Certain medications can increase urine production and urgency and impact bladder function (3).
Lifestyle factors: Smoking, excess body weight and habits such as delaying urination can contribute more to bladder problems (4).
Urinary tract infections: These bacterial infections can cause burning or pain when urinating, and increase frequency
Stress: Stress can impact bladder function because the brain, nervous system and bladder work closely together when regulating urination. Stress and anxiety can impact urinary urgency and frequency (5).
Diet and The Bladder
The bladder is a sensitive organ and certain foods and drinks can trigger bladder muscle spasms, irritate the bladder lining, or cause more urine to be produced which can worsen overactive bladder and incontinence symptoms. For example, caffeinated drinks like tea, coffee and energy drinks can cause all 3 of these effects, worsening bladder symptoms.
Acidic foods like citrus fruits and tomatoes, carbonated drinks and spicy foods also irritate the bladder lining so it’s best to cut down on these food groups where possible to improve symptoms (6). Low acid fruits which support the bladder and are less likely to irritate the bladder include bananas, apples, grapes, melons and vegetables include broccoli, carrots, peppers, green leafy veg, and celery.
Staying hydrated is important for healthy bladder function. Water especially helps maintain normal bodily functions and urine production, while too little water can produce concentrated urine which can further exacerbate the problem. Often people want to reduce their fluid intake, but this can make the issue worse.
Eating a fibre rich diet with plenty of wholegrains, vegetables and fruit may help to prevent constipation as constipation could put pressure on the bladder and worsen bladder complaints (7). Along with this, maintaining a balanced diet with a varied mix of protein, carbohydrates and fats helps to support general health and supports the repair of muscles and nerves involved with bladder function.
Alcohol also acts as a bladder irritant and increases urine production which may aggravate urinary frequency and urgency so it may be beneficial to avoid.
Can supplements help?
Some herbs have been used traditionally to support bladder function. Angelica archangelica, for example, can help those with overactive bladder. In one randomised, placebo-controlled pilot study, 142 adults took 200mg Angelica archangelica daily for 6 weeks, and results showed significant improvements in daytime urination frequency, bladder storage and quality of life compared to placebo (8). Another study from 2013 concluded that Angelica use in men with nocturia improved their nighttime frequency (9).
Pumpkin seed extract may be beneficial for men with urinary symptoms stemming from benign prostatic hyperplasia (BPH). In one meta-analysis from 2022, pumpkin seed extract was shown to improve overall urinary symptom scores in men with mild to moderate BPH-related symptoms (10).
Other supplements like magnesium and collagen have research to show they may be beneficial in helping women with urinary incontinence. In one randomised, double blind clinical trial, women with stress, urge or mixed urinary incontinence took a supplement containing magnesium and collagen for 6 weeks, as well as carrying out pelvic floor exercises, and they saw bladder improvements (11).
Other things to support bladder health
Try pelvic floor exercises like Kegels to strengthen muscles around the bladder which may improve symptoms of incontinence and leaking.
Reduce stress as it can impact pelvic floor muscles and cause muscle tensing and guarding, impacting the normal bladder function and nerve signals.
Maintain a healthy weight to reduce pelvic floor strain which impacts bladder function.
Summary
Bladder problems are very common and treatable however they are often a multi-faceted issue with several different root causes, working with a healthcare professional like a gynaecologist or pelvic floor physiotherapist may help to determine the underlying issue for long term benefits.
When looking at supplements to support bladder health, choose ones that are free from artificial additives and fillers and contain active ingredients. For more advice about diet, lifestyle and supplements, visit your Local Independent Health Food Store. To find your nearest one, visit www.findahealthstore.com
Author: Eleanor Faulkner, BSc, is a Nutrition Advisor at Viridian Nutrition. She holds a BSc honours degree in Food Technology with Nutrition.
References
1 Liu, T.T., Thomas, S., Mclean, D.T., Roldan-Alzate, A., Hernando, D., Ricke, E.A. and Ricke, W.A., 2019. Prostate enlargement and altered urinary function are part of the aging process. Aging (Albany NY), 11(9), p.2653.
2. Waheed, A., Rantell, A. and Araklitis, G., 2025. The impact of the menopause on the lower urinary tract. Obstetrics, Gynaecology & Reproductive Medicine.
3. Chung, A.S., Cheng, J.N. and Tse, V., 2016. Psychotropic drugs and their effects on lower urinary tract function: An update. Current Bladder Dysfunction Reports, 11(3), pp.258-265.
4. Hagovska, M., Švihra, J., Buková, A., Horbacz, A., Dračková, D., Lupták, J. and Švihra Jr, J., 2020. The relationship between overweight and overactive bladder symptoms. Obesity facts, 13(3), pp.297-306.
5. Shimizu, T., Shimizu, S., Higashi, Y. and Saito, M., 2021. Psychological/mental stress‐induced effects on urinary function: possible brain molecules related to psychological/mental stress‐induced effects on urinary function. International Journal of Urology, 28(11), pp.1093-1104.
6. Ha, B., Yanek, L.R., Harrington, B.J., Blomquist, J.L., Chen, C.C.G., Patterson, D. and Handa, V.L., 2025. Purported bladder irritant intake in women with urgency urinary incontinence. Urogynecology, 31(4), pp.352-360.
7. Ortega, M.V., Kim, Y., Hung, K., James, K., Savitt, L., Von Bargen, E., Bordeianou, L.G. and Weinstein, M.M., 2022. Women with chronic constipation have more bothersome urogenital symptoms. Techniques in Coloproctology, 26(1), pp.29-34.
8. López‐Seoane, J., Gesteiro, E., Castro‐Alija, M.J., Quesada‐González, C., Pérez‐Ruiz, M. and González‐Gross, M., 2025. Effects of Angelica archangelica Extract on Overactive Bladder: A Pilot Randomized Controlled Trial. Food Science & Nutrition, 13(12), p.e71258.
9. Sigurdsson S, Geirsson G, Gudmundsdottir H, Egilsdottir PB, Gudbjarnason S. A parallel, randomized, double-blind, placebo-controlled study to investigate the effect of SagaPro on nocturia in men. Scand J Urol. 2013 Feb;47(1):26-32. doi: 10.3109/00365599.2012.695390. Epub 2012 Jul 2. PMID: 23323790; PMCID: PMC3549610.
10. Vahlensieck, W., Heim, S., Patz, B. et al. Beneficial effects of pumpkin seed soft extract on lower urinary tract symptoms and quality of life in men with benign prostatic hyperplasia: a meta-analysis of two randomized, placebo-controlled trials over 12 months. Clin Phytosci 8, 13 (2022). https://doi.org/10.1186/s40816-022-00345-0
11. Nobile, V., Villa, R., Micieli, M., Amone, F., D’Ambrosio, E., Pulitano, G., Schinzari, C., Di Campi, E. and Carati, D., 2025. Pilot Evaluation of Collagen and Magnesium Supplementation Combined with Pelvic Floor Muscle Training Exercises in Women with Urinary Incontinence: Results of a Double Blind, Randomized, Clinical Trial.
The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult your health practitioner or GP if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
