The Power of Citrate

What if I told you there is a superstar nutrient that can help keep kidney stones away? Well, it does exist and it's called CITRATE!

Citrate, found naturally in your body and in certain foods, works by latching onto calcium in your urine. This prevents the calcium from forming crystals that can turn into kidney stones¹. Since most kidney stones are made of calcium oxalate, boosting your citrate levels is a smart way to protect your kidneys!

You might have heard about citrate supplements, but before you rush out to buy them, let's talk about how you can get more citrate through your diet. It's a natural and effective approach, recommended by experts like the American Urological Association.²

The Dynamic Duo: Fruits and Veggies

The best way to increase citrate in your urine is to load up on fruits and vegetables while cutting back on animal protein (like meat). Here's why:

• Meat: It's high in acid, which can lower the pH of your urine, making kidney stones more likely.

• Fruits and Veggies: They provide the opposite – alkali – which helps raise your urine pH, creating a less stone-friendly environment.

  
  

When you eat a lot of meat, your body uses up citrate and another substance called malate to deal with the extra acid. This means less citrate is available to protect your kidneys. But when you eat more fruits and vegetables and less meat, your body has plenty of citrate to go around.³

Citrate-Rich Foods: A Delicious Defense

Many fruits and vegetables contain small amounts of citrate and malate. So, by simply adding more of these healthy foods to your diet, you're already on the right track!

Juice Boost (But Keep it Small):

Some fruit juices are packed with citrate. Orange juice, lemon juice, pineapple juice, and even cranberry juice are good examples⁴. But here's the catch: fruit juices can also be high in sugar, and too much sugar can actually increase calcium in your urine, which isn't good for stone prevention.⁵ So, stick to a small portion – about 4 ounces a day – if you choose to drink juice.

Citrate in Unexpected Places:

You might be surprised to learn that citrate is also added to some processed foods and drinks to enhance flavor and preserve freshness. Crystal Light Lemonade and some diet sodas contain citrate. However, it's generally better to focus on getting your citrate from whole fruits and vegetables. And while the artificial sweeteners in diet drinks are generally considered safe, it's always wise to consume them in moderation.

Supplements: Talk to Your Doctor

Citrate supplements, available as drinks or pills, are another option. Your doctor or a registered dietitian might recommend them based on your individual health history and the results of a 24-hour urine test. It's crucial to talk to your healthcare team before starting any supplements.

Florida Residents:

Looking for personalized kidney stone prevention? The Kidney Stone Prevention Clinic of Florida provides virtual consultations with nephrologist Dr. Paul Dreyer and dietitian Kidney Kat. We'll work with you, wherever you are in Florida. Follow the link to schedule your free 15-minute discovery call with the Kidney Stone Prevention Clinic of Florida today!

Stone Clinic

References: 

1) Ennis JL Asplin JR. The role of the 24-hr urine collection in the management of nephrolithiasis. Int J Surg. 2016;36(pt D):316-324.

2) Pearl MS, et al. Medical management of kidney stones: AUA guideline. J Urol. 2014;192(2):316-324.

3) Demigne C, et al. Organic anions and potassium salts in nutrition and metabolism. Nutr Res Rev. 2004;17(2):249-258.

4) Halenlain GE, et al. Assessment of citrate concentrations in citrus fruit-based juices and beverages: implications for management of hypocitraturic nephrolithiasis. J Endourol. 2008;22(6):1359-1366.

5) Yin S, et al. Association between added sugars and kidney stones in US Adults: data from National Health an dNutrition Examination Survey 2007-2018. Fron Nutr. 2023(10):1226082.

Important Disclaimers:

This article is general advice for those with kidney stones.  Not sure if you have kidney stone or low urine citrate?  Ask your doctor or dietitian about it.  Avoid any urge to self-diagnose. 

As with any dietary advice, this information is appropriate for most people, but not for everyone.  Yes, there are exceptions to every rule!  If your situation is complicated or unique, ask your medical provider for a referral to see a registered dietitian. 

Content on this site is for reference purposes and is not intended to substitute for advice given by your personal physician, pharmacist, dietitian or medical team. Please, do not use this information to self-diagnose or to treat a health problem or disease on your own. Contact your physician immediately if you suspect that you have a medical problem.