11. Vitamin C Supplements
While vitamin C is essential for good health, taking high doses of vitamin C supplements can increase the risk of kidney stone formation. Vitamin C can be converted to oxalate in the liver and excreted in the urine, leading to increased levels of oxalate in the urine. High levels of oxalate in the urine can combine with calcium to form calcium oxalate, the most common type of kidney stone.
It is important to note that vitamin C obtained from whole foods like fruits and vegetables is not a cause for concern, as the body can regulate its absorption and excretion. However, taking high doses of vitamin C supplements can lead to excess oxalate in the urine, increasing the risk of kidney stone formation.
To reduce the risk of kidney stones, it is recommended to limit the consumption of vitamin C supplements to no more than 1,000-2,000 milligrams per day. It is also recommended to drink plenty of water to help flush out excess oxalate and calcium in the urine.
If you have a history of kidney stones or are at a high risk for developing them, it is recommended to speak with your healthcare provider before taking vitamin C supplements. Your healthcare provider may recommend alternative sources of vitamin C or a lower dose to reduce the risk of kidney stone formation.
In addition to limiting vitamin C supplements, it is also recommended to choose low-oxalate fruits and vegetables as a source of vitamin C. Some good options include citrus fruits, kiwi, and bell peppers. These foods are also rich in other beneficial nutrients like antioxidants and fiber, making them a great choice for overall health. (9)
