Is protein raising your uric acid levels? How to know if one is eating right

Protein is a well-known nutrient known for its muscle building and repairing properties. The general perception of many people is that consuming protein is always good, especially for those who go to the gym or need to put on some weight. However, there is an increased concern over whether protein from particular sources, can increase uric acid within the body? the relation of uric acid with protein must be well understood, especially in people who have a risk of gout and kidney problems.

Uric acid is a natural waste products that are bodies produce when they break down purines in the body, purines are well-known substances found in many food items, especially in protein-rich ones: red meat, seafood and even some legumes. Normally, uric acid dissolves in the blood and passes through the kidneys right into the urine. However, if more uric acid is made than excreted, the result may be a condition called as hyperuricemia. High levels of uric acid in the body, can lead to painful form of arthritis known as gout, increases the risk of kidney stones and other health complications. Many individuals therefore, wonder if consuming protein is a wise choice.

Not all proteins are created equally, when it comes to its effects on uric acid, it usually depends on the type and quantity:
Animal protein and uric acid

Animal protein, mainly red meat, organs meat, seafood usually contains high levels of purines, which can increase uric acid production in the body. Indeed, some studies even suggest that diet high in such food, raises ones risk of gout. Further more, animal protein intake can make the urine more acidic. Acidity in the urine reduces uric acid solubility, therefore increasing the risk of uric acid crystals to form in the joints and kidneys over time, leading to gout attack. According to a research titled, "Gout and Diet: A Comprehensive Review of Mechanisms and Management", animal protein is linked to more uric acid production. The dietary management for gouty patients is commonly self-prescribed and centers around the control of purine sources, such as reduced consumption of purine-rich foods, which theoretically attenuates uric acid production; but patients often fail to adhere to recommendations in the long term due to the limited palatability of purine-free diets.

Not all protein is considered harmful. Plant proteins, such as beans, lentils, tofu, nuts, and seeds, all have purine in them but have been demonstrated to have far less effect on uric acid levels. Some studies have indicated that plant proteins are even protective, enhancing uric acid handling in the body. High intakes of vegetable protein from gluten may have beneficial effects on cardiovascular disease risk by reducing oxidized LDL, serum triacylglycerol, and uric acid. Further studies are required to assess the longer-term effects on renal function, as mentioned in the research published in PubMed Central.​

Large intake of protein powders and shakes, particularly those made from whey or other animal proteins, can contribute to uric acid formation. Moderate use is not typically a problem in healthy individuals but people with high uric acid and gout need to be more cautious.
How certain mechanisms explain the link
Some amino acids (from protein) can promote purine synthesis. More purines → more uric acid. High animal-protein diets can make urine more acidic, which reduces the solubility of uric acid and might contribute to crystal formation in urine or blood. At very high protein levels, your kidneys may be under more “excretion stress” to get rid of nitrogenous waste, which could indirectly affect uric acid clearance, as mentioned in research by MDPI, and National Library of Medicine.

If you are consuming balanced, high-protein diet, it does not necessarily mean your uric acid levels will go up dangerously.

Supplements like whey protein may also have an impact, since they are nitrogen-rich and some of that can convert into uric acid, according to Livestrong research.

Staying well-hydrated, spreading your protein intake throughout the day, and choosing protein types wisely (lean meat, beans, dairy, etc.) can help manage uric acid levels.

If you already have high uric acid or gout, talk to a doctor or dietitian — they can help you balance your protein goals with keeping uric acid under control.

To conclude, yes there is a link between protein intake and uric acid levels, but science says where the protein comes from and how much we take, can make a big difference.

Disclaimer: This is for informational purposes only. Please consult a medical health professional before adopting any advice