When it comes to nutritional health, vitamin C is often touted for its essential role in supporting the immune system, skin health, and antioxidant function. However, for those who are sensitive to oxalates, a naturally occurring compound found in many foods, high doses of vitamin C can present a potential problem. Let’s dive into the relationship between vitamin C and oxalates.

What Are Oxalates?

Oxalates (or oxalic acid) are naturally occurring compounds found in many plant-based foods, including spinach, beets, nuts, and even some fruits. While eating food high in oxalates in the correct season and the correct amount is not going to be an issue for a healthy person, who follows traditional way of eating (high fat, high calcium, high protein, high in minerals, seasonal, regional, not processes) is not going to be harmful for them, but for those who follow SAD diet, low fat, low calcium, vegan, vegeterian and high in oxalates they can also lead to issues including like kidney stones, joint pain, sleep issues, brain fog, stiffness and limitation in movement or digestive disturbances (just to name a few).

The body typically excretes excess oxalates through the urine, but when too much accumulates, oxalates can form crystals, which may lodge in tissues like the kidneys, joints, digestive tract or even the eyes. This process can lead to painful and potentially serious health problems.

How Does Vitamin C Contribute to Oxalate Formation?

According to Sally Norton, one of the lead experts in oxalates high doses of vitamin C can convert to oxalate inside the body, which can exacerbate oxalate-related issues.

1. Metabolism of Vitamin C: When we consume vitamin C (ascorbic acid), the body breaks it down into different metabolites. One of these metabolites is oxalate. The body processes vitamin C in a way that may cause it to convert into oxalic acid, especially when vitamin C intake is elevated.
2. The Risk of High-Dose Supplements: While vitamin C from whole foods (vegetables, fruits, ferements, liver etc) generally poses no or minimal concern, supplemental vitamin C — especially in high doses — is more likely to contribute to the creation of oxalates.

For individuals already dealing with high oxalate levels or those prone to kidney stones, joint pain, or other oxalate-related health conditions, taking large doses of vitamin C supplements can increase the amount of oxalates circulating in the body, potentially leading to the formation of oxalate crystals.

3. Exacerbating Existing Oxalate Loads: If a person has an existing high oxalate load, either from their diet or other factors, taking large amounts of vitamin C can overwhelm the body’s ability to excrete oxalates efficiently, thus increasing the likelihood of oxalate crystallization. This is especially a concern with supplements, as they provide a concentrated form of vitamin C that the body may not need.

Vitamin C and Oxalate Sensitivity

For people with oxalate sensitivity, high doses of vitamin C can be particularly problematic. Oxalate sensitivity refers to the body’s inability to properly process or excrete oxalates, leading to an accumulation of oxalate crystals. Over time, these crystals can cause various health issues, including:

• Kidney stones: One of the most common concerns for those dealing with excessive oxalates.
• Joint pain: Oxalate crystals can accumulate in joints, leading to pain and inflammation.
• Digestive issues: High oxalates may irritate the gut, leading to discomfort, bloating, and even leaky gut.

The Role of Whole Foods vs. Supplements

While vitamin C from whole foods is typically safe and beneficial, taking vitamin C supplements in large doses can have unintended consequences. The concentrated nature of supplements means the body can struggle to process and utilize excess amounts, leading to the conversion of vitamin C into oxalates.

In contrast, vitamin C-rich whole foods come with additional nutrients, such as fiber and other antioxidants, that help balance the effects of the vitamin, making them less likely to cause problems for individuals with oxalate sensitivities. However for those who consume high vitamin C juices without fibe they may need to be slightly more cautions about the intake.

How to Manage Oxalates and Vitamin C Intake

If you’re concerned about oxalates but still want to get the benefits of vitamin C, here are some tips:

1. Focus on Whole Foods: Consuming vitamin C-rich foods from whole fruits, vegetables, fermented food, liver is generally safe, as the body can process them without creating excess oxalates.
2. Avoid High-Dose Vitamin C Supplements: If you’re sensitive to oxalates, it’s best to avoid taking large doses of vitamin C supplements, especially those exceeding the recommended daily intake (typically 75-90 mg per day for adults).
3. Monitor Your Symptoms: If you’re experiencing symptoms like joint pain, kidney discomfort, or digestive issues, consider evaluating your vitamin C and oxalate intake. Consulting with your practicioner may help you make an informed decision about supplementation.
4. Hydrate and Support Detoxification: Staying hydrated and supporting kidney function can help reduce the risk of oxalate accumulation. Focus on consuming high calcium foods (fermented dairy), high fat (any animal fat), high protein (any animal food) and high minerals (mineral salt) to balanced out the system.

While vitamin C is essential for overall health, high doses of vitamin C supplements can potentially worsen oxalate issues by contributing to oxalate formation inside the body. For individuals with oxalate sensitivity or a predisposition to oxalate-related health conditions, it’s crucial to understand the balance between whole food sources of vitamin C and supplementation.

By focusing on natural sources of vitamin C and avoiding excessive supplementation, you can maintain a healthy balance and prevent unnecessary oxalate accumulation. If you’re dealing with oxalate issues, it’s always a good idea to consult with a practicioner for personalized advice. Please get in touch: hello@monikaholland.com