Natural Ways to Support Healthy Uric Acid Levels

Your blood work just came back with high uric acid. Your doctor mentioned medication.

And now you’re wondering how to lower uric acid naturally.

There is a better way. It’s a combination of things, done consistently, that actually moves the needle.

I’ve spent years dealing with my own uric acid issues and talking to thousands of people in the same boat. Here’s what actually works.

First, Understand What You’re Dealing With

Uric acid is a waste product your body creates when it breaks down purines (found in certain foods and produced naturally by your cells). Normally it dissolves in your blood, passes through your kidneys, and leaves in your urine.

The problem? Either your body makes too much of it, or your kidneys don’t flush enough of it out. When levels get too high, uric acid forms crystals in your joints. That’s when the pain, swelling, and inflammation kick in.

Two things most people don’t realise:

1. Up to 70% of the variation in uric acid levels is genetic. If your levels are high, it’s probably not because you ate too many pies. Your body is wired this way. Read more about uric acid and genetics →
2. It’s never just one thing. Diet, hydration, weight, medications, kidney function, and genetics all play a part. That’s why you need to attack it from multiple angles.

1. Sort Out Your Diet

What you eat has a direct impact on your uric acid levels. Some foods crank it up. Others help bring it down.

Foods to cut back on:

• Organ meats (liver, kidneys), very high in purines
• Red meat and lamb
• Shellfish, mussels, sardines, anchovies
• Sugary drinks and anything loaded with fructose (it drives uric acid production)
• Beer and spirits (alcohol makes it harder for your kidneys to do their job)

Foods that actually help:

• Tart cherries and cherry juice. Research backs this one up.
• Low-fat dairy. Multiple studies link it to lower uric acid.
• Vegetables, even the higher-purine ones like spinach. They don’t seem to cause problems.
• Coffee. Good news for coffee drinkers.
• Vitamin C-rich foods: oranges, capsicums, kiwifruit, strawberries.

You don’t need to live on lettuce. Knowing which foods make the biggest difference means you can make smarter choices without giving up everything you enjoy.

See the complete guide to foods that affect uric acid levels →

2. Drink More Water

Simple. Effective. Underrated.

When you’re dehydrated, your kidneys struggle to flush uric acid out. Levels build up. Problems follow.

Aim for at least 2 litres a day. More if you’re active, if it’s hot, or if you’ve had a few drinks. Keep a water bottle with you.

If you’re waiting until you feel thirsty, you’re already behind.

I hear this from people all the time: “I just started drinking more water and things improved.” Unglamorous advice. Works every time.

Read more about hydration and uric acid →

3. Be Honest About Alcohol

Not all alcohol affects uric acid equally.

Beer is the worst. It’s high in purines and it stops your kidneys from excreting uric acid properly. Double hit.

Spirits are almost as bad. Wine seems to be the least problematic, but moderation still matters.

You don’t have to quit entirely. You do need to be honest with yourself about how much you’re drinking, especially at barbecues, holidays, and weekends when it’s easy to go overboard.

Read more about alcohol and uric acid →

4. Get Your Weight in Check

Excess weight is strongly linked to higher uric acid. More fat tissue means more uric acid production, plus extra strain on your kidneys.

Even losing a moderate amount makes a measurable difference.

Here’s the catch: don’t crash diet. Rapid weight loss can actually spike your uric acid levels because your body breaks down tissue too quickly. Slow and steady wins this one.

5. Move More

Regular, moderate exercise helps in several ways: it supports a healthy weight, improves kidney function, and reduces inflammation.

Walking, swimming, cycling, light weights. Nothing extreme.

Very intense exercise can temporarily raise uric acid levels because of increased cell turnover and dehydration. If you’re starting from nothing, a 30-minute walk each day is enough to make a difference.

Read more about exercise and uric acid →

6. Use Targeted Supplements

Diet and lifestyle are the foundation.

Certain natural ingredients have genuine research behind them for uric acid support. For a lot of people, especially those with a genetic predisposition, a good supplement fills the gaps that diet alone can’t.

Here’s what the research points to:

Tart Cherry Extract

The most well-studied natural ingredient for uric acid. Contains anthocyanins that may help reduce uric acid production and support a healthy inflammatory response. Read the full research breakdown →

Celery Seed Extract

Traditionally used to support kidney function and promote uric acid excretion. Contains compounds like 3-n-butylphthalide (3nB) that may also help reduce production. Read more about celery seed extract →

Chanca Piedra

The “stone breaker” herb. Research suggests it supports kidney function and helps your body process and excrete uric acid more effectively. Read more about chanca piedra →

Turmeric (Curcumin)

Well-known anti-inflammatory. May help manage the inflammatory response when uric acid crystals build up. Read more about turmeric and uric acid →

Bromelain

An enzyme from pineapple with anti-inflammatory properties. Works well alongside other ingredients. Read more about bromelain and uric acid →

Other ingredients worth knowing about:

Vitamin C, milk thistle (liver support), cranberry extract (kidney support), and pomegranate extract (antioxidant).

The best supplements combine multiple ingredients that work through different pathways. Several angles working together, not just one.

Learn what to look for (and what to avoid) in a uric acid supplement →

7. Track Your Numbers

If you’re making changes, you want to know they’re working.

Ask your GP for a serum uric acid blood test. It’s simple, cheap, and gives you a clear number to track.

Below 0.36 mmol/L (6 mg/dL) is generally considered healthy. Get tested every few months so you can see the trend.

Learn how to read your uric acid blood test results →

The Bottom Line

No single change fixes this. It’s the combination that works:

• Clean up your diet (focus on the biggest offenders first)
• Drink at least 2 litres of water daily
• Cut back on beer (be honest about this one)
• Lose weight gradually if you need to
• Move your body regularly
• Use a targeted supplement to cover what diet can’t
• Track your levels so you know what’s working

Most people I talk to see real results within 2-3 months of consistent effort. Not overnight.

Why I Created URICAH

I created URICAH because I was sick of the options available. I wanted something natural, transparent, and effective.

It has 14 clearly labelled ingredients, including tart cherry extract, celery seed extract, chanca piedra, turmeric, and bromelain. Every dosage is on the label. No proprietary blends. No rubbish hidden behind vague wording.

Over 2,200 customers across New Zealand and Australia use it. I personally answer every customer question. And every order comes with a 90-day money-back guarantee, because if it doesn’t work for you, I don’t want your money.

Learn more about URICAH →

Read customer reviews →

This article is for informational purposes only and is not intended as medical advice. Consult your healthcare provider before making changes to your health routine.