Uric Acid
The paradox molecule. High uric acid causes painful gout and kidney stones, yet it's also the most abundant antioxidant in blood. Humans lost the enzyme to break it down further, making us uniquely vulnerable to gout but possibly gaining neuroprotection.
The Two Faces of Uric Acid
The Bad: When Too High
- Gout: Crystals deposit in joints causing severe pain
- Kidney stones: Uric acid stones (alkalinize urine to prevent)
- Hypertension: High uric acid linked to high blood pressure
- Metabolic syndrome: Associated with insulin resistance
- Kidney disease: Can contribute to renal damage
The Good: Antioxidant Role
- Potent antioxidant: Scavenges free radicals in blood
- Brain protection: May reduce Parkinson's risk
- 50% of plasma capacity: Major blood antioxidant
- Evolutionary advantage: Why humans kept high levels?
- Low levels: Associated with MS, Parkinson's
What Raises Uric Acid
High-Purine Foods
Organ meats, shellfish, anchovies, sardines. Moderate impact compared to fructose.
Fructose
Major driver of uric acid. Depletes ATP during metabolism, generating purines.
Alcohol
Beer especially (high in purines). Also inhibits uric acid excretion.
Dehydration
Concentrates uric acid in blood. Stay well hydrated to help excretion.
Kidney Dysfunction
Kidneys excrete 70% of uric acid. Impaired function raises levels.
Certain Medications
Diuretics, low-dose aspirin, immunosuppressants can raise uric acid.
Gout: When Uric Acid Crystallizes
When uric acid exceeds solubility (~6.8 mg/dL), it can crystallize in joints:
Acute Attack
Sudden, severe joint pain (often big toe). Red, hot, swollen. Often starts at night.
Triggers
Alcohol (especially beer), injury, surgery, sudden diet changes, dehydration.
Chronic Gout
Repeated attacks can cause permanent joint damage and tophi (urate deposits).
Natural Ways to Lower Uric Acid
Reduce Fructose
Cut soda, fruit juice, added sugars. More impactful than reducing purines for most people.
Vitamin C
500-1000mg daily increases uric acid excretion. Well-studied for gout prevention.
Tart Cherry
May reduce gout attacks. Anthocyanins have anti-inflammatory and uric acid-lowering effects.
Hydration
Drink plenty of water to dilute uric acid and support kidney excretion.
Coffee
Regular coffee consumption associated with lower uric acid and reduced gout risk.
Dairy
Low-fat dairy associated with lower gout risk. May increase uric acid excretion.