Prevent Kidney Stones With One Simple Change
According to the National Kidney Foundation, about one in ten Americans will develop a kidney stone at some point in their life. These solid crystals form in the kidneys and can vary in size, ranging from as tiny as a grain of sand to, in rare cases, as large as a golf ball, according to Cleveland Clinic. Smaller stones may pass through the urinary system when you urinate, which can still be quite painful. However, larger stones can get stuck in the ureter, causing symptoms like lower back pain, blood in the urine, difficulty urinating, painful urination, nausea, vomiting, fever, or chills.
Kidney stones can result from factors like dehydration, obesity, or a diet high in salt or sugar. Other risk factors include family history, previous surgeries (especially weight-loss surgeries), or certain medical conditions. While some of these factors are beyond control, preventive measures can be taken, and a recent study suggests that increasing the intake of a specific vitamin may reduce the risk of developing kidney stones.
A study published in Scientific Reports looked into the relationship between niacin (vitamin B3) consumption and the occurrence of kidney stones in American adults. Researchers analyzed health data and dietary habits from 28,508 participants between 2007 and 2018. They found that higher niacin intake was linked to a 22% lower risk of developing kidney stones.
While the study did not pinpoint the exact reason for this effect, the researchers proposed that niacin’s antioxidant properties might help reduce oxidative stress and inflammation, two factors thought to contribute to the formation of calcium oxalate stones. These effects were most pronounced in individuals under 60, leading the researchers to suggest that immune system activity and inflammation may play a bigger role in stone formation in younger adults.
The U.S. Institute of Medicine recommends a daily intake of 16 mg of niacin for men and 14 mg for women, with a maximum tolerable limit of 35 mg per day.
The study showed that even moderate levels of niacin intake were beneficial for reducing the risk of kidney stones. According to the National Institutes of Health, foods high in niacin include:
- Beef liver
- Chicken and turkey breast
- Marinara sauce
- Sockeye salmon
- Canned tuna
- Pork tenderloin
- Lean ground beef
- Brown rice
- Peanuts
- Fortified breakfast cereals
While many people take niacin supplements, this study specifically focused on dietary sources of the vitamin. Beyond kidney health, niacin is also known for its ability to manage cholesterol levels. As previously mentioned by Best Life, high doses of niacin can lower LDL (bad) cholesterol and raise HDL (good) cholesterol by supporting metabolism and energy conversion from food.
Additionally, niacin reduces triglycerides—another harmful blood lipid—by inhibiting a key enzyme involved in cholesterol production, according to HaVy Ngo-Hamilton, PharmD, a clinical consultant at BuzzRx. Moreover, Mount Sinai notes that niacin promotes circulation and has anti-inflammatory effects.
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