Oxalates
A major cause of many conditions and illnesses may be linked to oxalates, present in common “health” foods like spinach or nuts. As people strive for a healthier diet, unintentional consumption of high-oxalate food can have detrimental health effects.
Oxalates are negatively charged ions, which means they are attracted to positively charged ions. A magnet is the perfect analogy.
By naturally containing negatively charged ions, oxalates have a magnetic attraction to minerals like calcium, magnesium and zinc. Unfortunately this can cause an imbalance of nutrients in the body leading to deficiencies that impair cell metabolism and inhibit enzyme production. Furthermore, when these molecules bind they form crystals which are identified as toxins due to their ability create chronic inflammation & immune activation from physical damage caused by oxidation stress.
Oxalate toxicity risk factors –
Poor gut function – particularly low levels of beneficial bacteria and intestinal permeability, hx of gut surgery
Poor kidney function
Nutritional deficiencies – particularly low in B vitamins, hx alcohol
Inflammation & oxidative stress
Combined with a high oxalate diet (constant exposure) – plant based!
There is actually a criteria that was made in 1933 called the ‘oxalic acid syndrome’ criteria (note: you do not need all of the symptoms)
Intestinal troubles
Weakness, fatigue, anxiety, low mood
Migraines
Pain – rheumatic
Kidney stones
Irritable bladder
Hypotension
Colon bacteria in the urine
Erratic behaviour
HINT: oxalates may be behind your issues when problems have become chronic; and everything you have tried has not worked.
Oxalate effects –
Mineral, electrolyte & B vitamin problems – leading to deficiency, cell dysregulation, and altered energy metabolism
Enzyme inhibition – leading to altered energy metabolism & mitochondrial dysfunction
Cell injury – leading to gut damage, accelerated ageing, fibrosis, and slowed healing
Cell communication problems
Neurotoxin – leading to increased instances of pain, insomnia (usually multiple wakening throughout the night), mood issues & change in cognition
Flora damage – some bacteria that reside in the gut help to break down oxalates, however, high oxalate consumption can ‘kill’ these bacterias. Oxalates also impair the pH within the gut and can promote an environment that candida thrives in – this can lead to symptoms like brain fog & thrush
Kidney & urinary tract damage – can lead to chronic kidney disease, kidney stones, interstitial cystitis, and bladder issues
Immune stimulant – oxalic acids stimulate the immune system and can contribute to chronic inflammation, mast cell activation, autoimmunity, vasculitis, and connective tissue disorders
Epigenetic effects – changes which genes turn on and off
Delays detox – inflamed cells can’t move toxins out of the cells, and can contribute to accumulation in the body
Accumulation in tissues – oxalic acids can accumulate in the body and build up over a very long time, and can lead to chronic diseases that have a prolonged time to recovery
Oxalate toxicity signs & symptoms –
There are many symptoms that can arise from oxalate toxicity, and everyone can present differently. Symptoms can also be delayed. Symptoms can include:
Metabolic – weakness & fatigue, slow tissue repair, low glycogen levels, lactic acidosis, poor exercise endurance, inflammation, random pain, poor recovery time
Gastrointestinal – irritable and inflammatory bowel conditions, dysbiosis, leaky gut, reflux, diarrhoea/constipation, bloating, excessive belching, rectal pain
Nervous system - migraines, headaches, anxiety, depression or melancholia, brain fog, trouble finding words
Endocrine – thyroid conditions & autoimmunity (85% in those over 50 have oxalate in thyroid!) – especially hypothyroidism, insulin resistance, type 2 diabetes
Vision – red eyes, dry eyes, eye irritation, watery eyes, eye grit
Lymphatic & skin – sinus congestion/pressure, connective tissue issues, rashes, dry skin, skin tags, salivary/thyroid stones
Cardiovascular – low blood pressure, atherosclerosis, stroke
Kidney – kidney stones (80% of kidney stones are primarily made calcium oxalates), nephritis
Musculoskeletal system – low bone density, arthritis, painful joints, gout, rheumatic pain, cracking/noisy joints, muscle stiffness/weakness, tendinitis, grinding teeth, jaw tension
Immunity – autoimmune conditions, food allergies and sensitivities, asthma
Urinary system – irritable bladder, increased frequency, vulva/pelvic pain/pressure, disruption in the urinary microbiome, thrush, cloudy urine
Sources of oxalates –
Internal - metabolism – the body naturally makes a little bit of oxalate during metabolism due to ingestion of precursors. Precursors include:
Vitamin C, collagen amino acids (glycine, hydroxyproline, phenylalanine), xylitol, ethylene glycole (antifreeze), drugs containing Lexapro and oxaliplatin
Non food direct sources – various cleaners
Glyoxal containing foods – fermented foods, beer, wine, tea, coffee, smoke, exhaust cleaners
External sources – high food list
Wholegrains & pseudograins – bran cereals, shredded wheat, quinoa, buckwheat, wheat germ
Legumes – peanuts, pinto beans, black beans, most beans, soy flour, soy protein, vegetarian meat sources, carob
Nuts or seeds – almonds, cashews, walnuts, brazil nuts, peanuts, pine nuts, chia seeds, sesame seeds, tahini, poppy seeds
Chocolate – cacao, coca nibs, most lollies, hot chocolate, mocha beverages
Vegetables – beets, beet greens, carrots, celery, curly kale, collards, dandelion greens, okra, plantain, plantain chips, potato and potato products, swiss chard, spinach, sweet potatoes and products, tuber chips
Fruits – figs, kiwi, blackberries, rhubarb, strawberries, semi ripe avocadoes (firm, green)
Beverages – black or green tea, rice milk, carob or vanilla
Spices – cumin, curry powder, turmeric, cinnamon
Supplements – milk thistle seed, slippery elm bark, vitamin C (over 500mgs)
The recommendation is to keep oxalate consumption under 100mg – 200mg per day. To put this in to perspective, 30 almonds is 203mg of oxalates, and a spinach smoothie can be over 1000mg of oxalates! I recommend downloading the an app that helps to count oxalate levels.
Please note – it is important to slowly reduce your oxalate count slowly, to avoid something called ‘dumping’ – dumping is where your body pulls oxalates from the tissues in periods of low oxalate consumption – this is a good thing! You want to remove the oxalates from your tissues, however, restricting oxalates too quickly can increase dumping, and can lead to a worsening of symptoms. It is recommended to reduce your oxalate consumption by about a quarter each week. This could look like replacing a high oxalate food every 5 days to be able to do this. In example – days 1-5, swapping spinach with rocket. Days 5-10, continuing to swap spinach with rocket, and also swap almonds with a low oxalate seed mix.. etc
By the way - heat, pressure, cooking and/or pounding does not degrade or destroy the oxalate crystals.
Supplements –
please seek the guidance of a practitioner to have an individualised plan made for you with safe dosages prescribed
Replenish B vitamins – particularly B1 & B6; low B1 & B6 contribute to internal oxalate production.
Calcium supplement/intake – improves oxalate excretion.
Magnesium – prevents oxalate crystallisation and helps to break down and bind to oxalate in tissues.
Biotin - replenish lost sources.
Potassium citrate – prevents oxalate crystallisation, supports blood pressure, stabilises blood sugar, prevents headaches, improves muscle tone.
Omega-3 - support inflammation & oxidative stress pathways.
Lifestyle -
Mineral bathing
2c Epsom salts
1/4c Baking soda
1/2c Potassium bicarbonate
1/2 c sea salt
1/8 c borax
Relax in a bath 1-2 times per week. Your skin is your biggest absorber! Mineral bathing can help your body detoxify and reduce dumping symptoms
Food as medicine -
“Alka-Seltzer” gold
1/4c lemon juice
1/8tsp (each) baking soda, potassium citrate
1/2c water
Suggested to take 15 mins away from meals; can be used 2-3 daily, or more when symptoms flare. Please always work under a qualified practitioner, long term supplemental ingestion can cause disruptions in your normal homeostasis
Current testing available (Aus) -
The best indication that oxalates are an issue for you is to do a symptom check & diet history
Metagenics microbiome – can assess oxalate levels in the stool and the level of O. formigenes which is a bacteria that helps the body to break down oxalates
GI mapping (Nutripath) - assesses oxalobacter genus
Organic Acid test – would possibly need multiple tests
Urinary oxalate – oxalate spot or 24-hour collection test – takes about 9 tests to get a ‘mean’ level!
Bone biopsy
Tissue biopsy – small crystals/nano crystals are not visible
Support
Trying Low Oxalates (TLO) group on Facebook - contains a spreadsheet with high oxalate foods
Sally K Norton website – loads of information, blog posts, podcasts, and a PDF cookbook
OOX, oxalator, oxabrow (apps)