How Oxalates Affect Health

What Are Oxalates?

Oxalates are naturally occurring molecules that are found in certain foods, and are also a waste product made by our bodies and excreted through our kidneys. Oxalates form salts in the body by combining with calcium, after we consume foods that have a high oxalate content. When our body can’t process the calcium-oxalate compounds, they crystallize and lodge in our organs, causing inflammation, which can turn into painful kidney stones and lead to other inflammatory symptoms of oxalate buildup in the body, such as joint pain, pain with urination/bowel movements, kidney stones and even inflammation of the thyroid gland. (Thus, for those of us with thyroid disease, it is important to recognize the role of  oxalates)

How Oxalates Can Affect You

Excess oxalates react with minerals in the body and can bind to calcium to form crystals.it starts accumulating — first in your blood, then in your eyes, bones, skin, muscles, blood vessels, heart and other organs. This can cause multiple problems. These crystals can deposit in the bones, joints, glands, and soft tissues and cause chronic pain.

Limiting oxalates in the diet can be very beneficial if you suffer from inflammatory conditions (oxalate in tissues trigger the inflammation reactions of the body's innate immune system) autoimmune conditions, or if your mineral are depleted. High oxalates have also been linked with autism.  Symptoms of high oxalates include pain, burning, fatigue, muscle aches, foggy brain, frequent urination and kidney stones. (testimony of a oxalate poisoning: I was surprised to see that my nervous system was so toxic that my brain was waking up 29 times an hour … I developed irritable bowel syndrome, and then eventually it turned into chronic constipation, which is very common amongst us oxalate-poisoned people, autoimmune disease, such as rheumatoid arthritis or lupus.)

The thyroid will also suffer as oxalates can bind to T3 and disturb thyroid function.  Oxalates will also reduce glutathione levels and increase oxidative stress, induce histamine release and interfere with sulfate metabolism.

Oxalates not only can cause kidney stones (calcium oxalate kidney stones) but also may be responsible for a wide variety of other health problems related to inflammation, auto-immunity, mitochondrial dysfunction, mineral balance, connective tissue integrity, urinary tract issues and poor gut function,
Oxalic acid can harm glandular function, connective tissue function, neurological function and the function of the tissues of excretion, particularly the kidneys and bladder

Having a damaged gut lining will increase your absorption of oxalates. An inflamed or damaged gut lining is a very common problem, 

Tissue destruction, fibromyalgia and autoimmune diseases such as rheumatoid arthritis and lupus are all issues that can be related to oxalates

Dental tartar and even dental caries are other signs of excessive oxalates. Your sinuses, eyes, teeth, jaw and salivary glands are all prone to oxalate buildup, as are your fingers, toes, feet and joints in general.

The two main causes of disease are toxicity and nutrient deficiency. Oxalate is causing both … You’re losing both B-vitamins and minerals. It’s very toxic. It is a poison. It’s fundamentally messing with the basics of metabolism that allows tissue recovery, repair, [that] allows growth and flourishing.

How Oxalates Contribute to Heart Failure

Oxalates can also contribute to heart arrhythmia, heart failure, endothelial disorders or generalized endothelial distress. Endothelial cells are the cells that line everything, including your vascular system. Oxalates floating around your vascular system can do considerable damage, causing irritation and injury to endothelial cells. Oxalates are grabbing minerals. It’s taking calcium out of the blood … and probably other minerals as well. 

How do you know if you have a problem with oxalates?

Possible signs of oxalic acid poisoning: abdominal pain, convulsions, kidney problems, low blood pressure, mouth and throat pain, shock, tremors, vomiting and weak pulse.

What causes high oxalate levels in urine?

Oxalate is a natural chemical in your body, and it's also found in certain types of food. But too much oxalate in your urine can cause serious problems. Hyperoxaluria can be caused by inherited (genetic) disorders, an several intestinal disease, including Crohn's disease or eating too many oxalate-rich foods.

Where are Oxalates Found?

Oxalates are abundantly present in many healthy foods which are also high in folate, vitamin C and fibre such as leafy greens, nuts and fruit.

The top common foods with the highest oxalate content:

Dark leafy greens: spinach, kale, chard

Root vegetables: white/sweet potatoes, parsnips, beets, rutabaga

Other vegetables: carrots, celery, green peppers, Brussel sprouts

Fruit: oranges, avocados, kiwi, tomatoes, raspberries

Dried fruit: figs, dates

Nuts/seeds: almonds, walnuts, cashews, pumpkin, tahini

Grains: brown rice, buckwheat, wheat

Beverages: carrot juice, tomato juice, rice milk

Soy products

Legumes: navy beans, fava beans, lentils, refried beans, red kidney beans

Other: cocoa powder, stevia

It is not necessary to exclude oxalate-rich foods completely; simply eat them in small amounts. 

*(In about 10 days on an oxalate-free diet, all of her symptoms improved. Six months after that, her feet, which had never properly healed after her surgery, were completely fine)

Foods with low oxalate levels include

1. Vegetables: broccoli, cauliflower, cabbage, lettuce, mushrooms, onions, red pepper, cucumber

2. Fruits: melons, mangoes, grapes, coconut

3. Condiments: mustard, vinegar

4. Sweeteners: honey, maple syrup

5. Beverages: herbal tea, apple juice, water, cider

Additional ways to support healing with oxalate sensitivities include:

Drinking plenty of fluids, mainly water, as this will help prevent kidney stones. Water will help dilute the substances found in urine, and therefore help prevent stones.

Adding a few slices of lemon to your water will not only flavor it, but will also help stop the formation of stones. This is because lemons contain citrate, which prevents oxalate buildup by binding to calcium. Citric acid protects your kidneys and is a great way to dissolve kidney stones. A half a cup of lemon juice a day and a low-oxalate diet will help your kidneys release all this oxalate painlessly. You just start peeing out all your kidney problems without pain. If you add  lemon juice ,oxalic acid are neutralized

Reducing your intake of processed foods. Processed foods have high amounts of sodium, and when we consume too much sodium, the kidneys begin to excrete excess calcium from the urine; the calcium then combines with oxalates and stones form.

Avoiding excess protein. Excess protein can contribute to kidney stone formation by creating more uric acid in the body and lowering the levels of citrate in the blood (which, as mentioned above, can help bind calcium and prevent oxalate buildup). 

Probiotics and Enzymes

Deficiency in Oxalobacter formigenes can contribute to oxalate sensitivity. It is thus no surprise that a 1999 study by Sidhu and colleagues, demonstrated that supplementing with Oxalobacter formigenes, which acts as both a probiotic and enzyme, can help break down oxalates.

Alongside a good specific probiotic, also use a binding agent such as activated charcoal, a good B6, calcium and magnesium citrate to bind to oxalates in the gut

Boiling vegetables reduces oxalate content far more effectively than steaming them but the reduction of oxalate content will only be around 10-15% so you need to make sure you do not overcook and lose other nutritional content.

Test for oxalates in urine/blood