3 Must-Have Tips For Kidney Health, From An Internal Medicine Doctor 

When you imagine a healthy metabolism, chances are you don't think about your kidneys. Well, you should! 

As board-certified internal medicine doctor Richard Johnson, M.D., explains on this episode of the mindbodygreen podcast, metabolic syndrome and early kidney disease are deeply intertwined. The more markers of metabolic dysfunction you have—high blood pressure, cholesterol, uric acid, and so on—the higher chance you have chronic kidney disease. 

The kicker? Much like metabolic syndrome, kidney disease typically remains silent until it becomes a problem. 

"In terms of diet, reduce sugar, reduce processed red meats, and reduce alcohol, especially beer," says Johnson. (It's the brewer's yeast in beer that can become a problem, thanks to its high purine content1.)

We generally encourage a balanced approach to all of the above, but if you have any concerns with your kidneys, you might want to be extra vigilant of your intake. "There is absolutely no doubt that high-sugar diets make kidney disease worse," Johnson adds. 

It's actually fructose that's the culprit, he adds: When you eat sugar, glucose and fructose separate in the gut, and you absorb them on their own. And "Fructose is the driver of uric acid and of kidney disease," he shares.

Now, you might be thinking: Doesn't fruit contain fructose? You're absolutely right, but according to Johnson, the amount is pretty minimal. "Even though fruit contains some fructose, it's so much less than a soft drink," he explains. Let's try to look at the big picture, here, instead of splitting hairs. 

If you'd like to lower your uric acid (which, again, can be good for your metabolic and kidney health), Johnson recommends supplementing with vitamin C. 

"Take 500 milligrams of vitamin C twice a day," he says. "Besides being a great vitamin and antioxidant that keeps systems healthy, it actually lowers uric acid. It makes you excrete it." In fact, research on over 47,000 men3 found that those taking a daily vitamin C supplement had a 44% lower risk of developing gout. And another meta-analysis4 specifically found that taking a vitamin C supplement for 30 days reduced uric acid in the blood, compared to a placebo. 

The key to preventing kidney stones? Hydrate, hydrate, hydrate. "Dehydration is the No. 1 cause of kidney stones," says Johnson, so you want to keep an eye on your daily water intake—especially if you're one to indulge in sugary soft drinks. 

"When you get dehydrated, your urine starts to concentrate, because you hold on to the water as much as possible," he explains. "The calcium and uric acid in the urine go up," he adds, which can ultimately lead to kidney stones.