What Causes High Uric Acid and How to Lower It Naturally

Summary

High uric acid occurs when the body produces more uric acid than it can eliminate. For most people, the issue is not just diet or overproduction, it is reduced kidney excretion. This imbalance, known as the production vs excretion model, is what leads to gout, kidney stones, and recurring flare-ups.

Key Takeaways

• Uric acid buildup happens when your body produces more than your kidneys can clear...not just because of what you eat.
• For 80–90% of people, the root issue is reduced kidney excretion, not overproduction.
• Dietary changes alone often fall short because they typically address one side of the equation.
• The most complete approach supports both sides: reducing uric acid production and improving how efficiently your kidneys eliminate it.

What Is Uric Acid?

Uric acid is a natural byproduct formed when your body breaks down purines from both food and normal cellular processes.

Your body naturally produces uric acid when it breaks down “cellular debris” (a normal part of your internal life cycle), as well as purines found in food.

Your body produces uric acid through an enzyme called xanthine oxidase, which converts purines into uric acid.

While some purines come from foods like red meat, alcohol, sugar, and certain processed foods, most uric acid is produced internally as part of normal cell turnover.

As purine breakdown increases, uric acid production also increases.

If your body makes too much of it or your kidneys can’t clear it out fast enough, uric acid can build up. 

Over time, this excess can form crystals that deposit in the joints (gout) or accumulate in the kidneys.

Uric acid itself is not harmful. 

The problem occurs when it accumulates faster than the body can eliminate it.

What Causes High Uric Acid?

High uric acid is not caused by just one factor. It's driven by the balance between how much your body produces and how much it can eliminate.

This is known as the production vs excretion model.

Uric acid is produced when the body breaks down purines. 

It's eliminated primarily through the kidneys. 

For most people, the issue isn't overproduction – it's reduced kidney excretion. [1]

When the body can't eliminate uric acid efficiently, levels begin to rise, even when diet and lifestyle are relatively controlled.

This is why focusing only on food or purine intake often fails to fully address the problem.

Managing uric acid effectively requires supporting both sides of the equation: production and elimination.

How the Kidneys Affect Uric Acid Levels

For most people, the issue isn't how much uric acid they produce, it's how much the kidneys can clear. Approximately 80-90% of people with elevated uric acid have an excretion problem, not an overproduction problem. [1] 

No amount of dietary restriction fixes a kidney that isn't filtering efficiently. 

Your kidneys process up to 150 quarts of blood daily to create roughly two quarts of urine. 

One of their core jobs is preventing waste buildup, and that waste includes uric acid.

Your kidneys are also tasked with:

• Maintaining healthy fluid levels

• Regulating blood pressure

• Managing red blood cell production

• Balancing electrolyte levels

• Regulating pH levels

With so much to do, your kidneys can get overworked and overwhelmed when uric levels get too high.

That can slow down kidney function. 

This is the connection Dan Chapman, founder of Redd Remedies and author of The Gout Lie, has been explaining for over 20 years: That nourishing kidney function – not only managing what you eat – is central to long-term uric acid balance.

What Raises Uric Acid Levels

While healthy kidneys can easily handle a normal influx of uric acid, too much of it will start to slow things down. So you’ll want to make sure that you don’t overload your body with things that cause excess uric acid creation.

That means avoiding things that can send uric acid levels soaring such as:

• High fructose corn syrup 

• Red meat

• Organ meats

• Alcohol

• Beer, both alcoholic and non-alcoholic

• Seafood

Another thing to avoid as much as possible: stimulant diuretics, also called water pills. 

Even herbal-based stimulant diuretics, like celery seed, may be too harsh.  

Stimulant diuretics make you pee more often, which lowers the overall fluid levels in your body. 

That effectively super-concentrates the uric acid in circulation – exactly what you don’t want to happen. 

Not sure where your uric acid levels stand? Take the free Uric Acid Risk Factor Questionnaire

Why Treating Gout Pain Isn't the Same as Treating Gout

Most people realize they have a uric acid issue because they feel pain – usually gout. As a result, the focus often shifts to relieving symptoms rather than addressing the underlying cause.

Pain relief is not the same as lowering uric acid levels.

Gout is caused by an imbalance in uric acid, specifically, how much the body produces versus how effectively it eliminates it. Treating pain does not correct this imbalance.

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, aspirin, and naproxen can help reduce pain and inflammation during a flare.

However:

• They do not lower uric acid levels

• They do not prevent future flare-ups

• Long-term use may negatively impact kidney function

Some medications, including aspirin, may even increase uric acid levels. [2] 

Should you avoid movement during gout?

The short answer is No. 

Gout can be very painful, leading sufferers to avoid moving around or putting weight on their aching joints. 

But research shows that low or moderate-intensity physical activity can help minimize the pain and inflammation associated with gout. [3] 

Plus, staying sedentary can lead to increased uric acid levels…while getting active can lower them.

7 Ways to Keep Uric Acid Levels Low

Lowering uric acid effectively requires addressing both sides of the equation: reducing uric acid production and supporting kidney excretion. It starts with avoiding uric acid promoters and taking proactive steps to both maintain low levels and give your kidneys plenty of love and support. 

#1 Drink Lots of Water

Staying hydrated can stop uric acid from getting too concentrated. 

It’s especially good to drink water at night, because that’s prime time for uric acid crystal formation.

#2 Reduce Uric Acid Triggers

Certain substances can increase uric acid production or interfere with its elimination.

• High fructose corn syrup can increase uric acid production through metabolic pathways

• Diuretics can reduce fluid levels, making uric acid more concentrated in the bloodstream

Reducing these triggers helps prevent spikes in uric acid levels.

#3 Stay as Active as You Can

Any movement is better than no movement, so it’s ok to start out slow. 

The more you move, the better you’ll feel.

#4 Support Uric Acid Production Pathways

Tart cherries contain compounds that help inhibit xanthine oxidase, the enzyme responsible for uric acid production.

Clinical research shows that tart cherry consumption can help reduce uric acid levels. [4] 

[Related Read: Why Tart Cherry Benefits Are often Inconsistent]

But you can’t possibly eat enough of them every day for this to work. 

You’d have to eat between 60-90 cherries a day for an effective daily dose, and that will also add a lot of sugar into your system. 

These bright red fruits contain special compounds that limit xanthine oxidase, the enzyme that creates uric acid. 

#5 Get Plenty of Quercetin 

This natural plant compound can be found in most fruits and vegetables. 

It’s a powerful antioxidant and kidney protector. 

Plus, it also limits xanthine oxidase, helping minimize uric acid production, working especially well in combination with tart cherries.

#6 Give Your Kidneys Plenty of Care

Since uric acid is primarily eliminated through the kidneys, supporting kidney function is essential.

These organs work 24/7, and excess uric acid can make their job that much harder. 

Gentle herbal support helps them bear that burden and function with top efficiency.

• Boerhavia diffusa, a traditional Ayurvedic herb, acts as a tonic to restore and renew tired organs. Studies show that it delivers strong antioxidant activity and other kidney-protecting powers.
  

• Astragalus, a fundamental herb in Traditional Chinese Medicine, is renowned for its adaptogenic properties, aiding the body in combating various stresses. Research also suggests its potential in lowering blood pressure, managing blood sugar, and protect both kidney and liver health.[5]

Supporting kidney function helps improve uric acid excretion.

#7 Add Ginger to Your Diet 

Uric acid buildup can trigger inflammation, especially during gout flare-ups.

Ginger root is well known for its anti-inflammatory properties. 

This powerful spice can help deal with the consequences of excess uric acid. 

It also promotes healthy circulation to help deliver healing compounds to your joints and organs – including your kidneys. 

Adding all seven steps into your daily routine gives you the best chance of success when it comes to lowering uric acid levels. 

And you want to keep uric acid low before it starts causing potentially painful problems.

A More Complete Approach to Uric Acid Support

Some formulations are designed specifically around the production vs excretion model.

These combine:

• Tart cherry and quercetin to support healthy uric acid production pathways

• Kidney-supportive herbs like boerhavia and astragalus to support excretion

• Ginger to support healthy circulation and inflammatory response

This type of approach addresses the full uric acid pathway, not just one part of the problem.

Gouch!™ is formulated around this complete approach, supporting both uric acid production and elimination.

Fight High Uric Acid Naturally with Gouch!™

Want to avoid high uric acid?

You can take decisive action with Gouch!™, a natural supplement formulated to fight the agony of excess uric acid and prevent future build up.

Gouch!™ approaches uric acid from all sides:

• Tart cherries and quercetin to inhibit uric acid production
• Boerhaavia root and couch grass to support kidney function
• Ginger to boost circulation and deliver anti-inflammatory support

Stay comfortable and healthy every day with Gouch!™

Sources

[1] George C, Leslie SW, Minter DA. Hyperuricemia. [Updated 2023 Oct 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan. https://www.ncbi.nlm.nih.gov/books/NBK459218/  

[2] Choi HK, Atkinson K, Karlson EW, Willett W, Curhan G. Purine-Rich Foods, Dairy and Protein Intake, and the Risk of Gout in Men. New England Journal of Medicine. 2004;350(11):1093–1103. Published March 11, 2004.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3902644/  

[3] Dalbeth N, Gosling AL, Gaffo A, Abhishek A. Gout. The Lancet. 2021;397(10287):1843–1855. Published September 2020.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7529261/

[4] Dehlin M, Jacobsson L, Roddy E. Global Epidemiology of Gout: Prevalence, Incidence, Treatment Patterns and Risk Factors. Nature Reviews Rheumatology. 2020;16(7):380–390.Published December 5, 2019.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6914931/

[5] Zhong Y, Deng Y, Chen Y, Chuang PY, He JC. Therapeutic use of traditional Chinese herbal medications for chronic kidney diseases. Kidney International, published July 17, 2013; 84(6):1108–1118.
https://pmc.ncbi.nlm.nih.gov/articles/PMC3812398/