CW Vol 2. Ed. 12 - What Are Oxalates, and Why Do They Matter? Part 2 of a 3 Part Series

Symptoms of Oxalate Overload

Excess oxalates can cause a range of issues. Sally Norton calls it a “silent and gradually progressive condition” with symptoms that vary widely. Kidney stones—painful calcium-oxalate crystals—are the most well-known, affecting about 10% of people. But there’s more: joint pain, fatigue, brain fog, digestive discomfort, and even persistent hiccups can signal trouble. Norton explains that these effects may build slowly, making oxalates tricky to spot. Feeling off after a big salad? It might not just be your imagination—oxalates could be at play.

High-Oxalate Foods

Some of our favorite foods are oxalate powerhouses, often disguised as health heroes. Here’s a rundown:

• Spinach: 755 mg per half-cup cooked—a nutritional star with a hidden edge.

• Almonds: 122 mg per ounce (about 22 nuts)—a small handful adds up fast.

• Beets: 152 mg per cup—vibrant but oxalate-rich.

• Chocolate: 110-140 mg per 50g of dark chocolate—a bittersweet reality.

• Rhubarb: 370 mg per half-cup—a potent source to enjoy sparingly.

• Black Tea: 8-12 mg per 1 cup brewed for 8-10 minutes, there are only 2-3 mg per cup of coffee!

• Other notables include Swiss chard, potatoes, soy, blackberries, and spices like turmeric. Norton points out that modern diets heavy in these foods can push oxalate levels higher than our bodies handle well.

Daily Oxalate Limits

What’s a safe oxalate intake? Experts recommend staying below 100-150 mg per day for most people. Sally Norton suggests 50-60 mg for those prone to issues like kidney stones. For perspective, the average diet ranges from 70-150 mg daily, often boosted by tea consumption. Over 250 mg daily? That’s when risks rise! A single serving of spinach could tip you over, so moderation is key.

Are Oxalates an Issue for You?

There is no single pattern of symptoms that identifies oxalate toxicity, everyone has their own unique set of reactions to over-exposure to oxalates. But there are patterns of symptoms that are often associated with oxalate toxicity. If you have ever had kidney stones, or if you have three or more of the following problems, you may benefit from lowering your oxalate consumption:

• Kidney infections.

• GI problems, or have had GI surgery, especially colon re-sectioning and gastric by-pass.

• You have pain that comes and goes without obvious cause, or that affects different body parts on different days.

• You have pain or weakness in the arms, hands, legs, or feet.

• You have back stiffness or pain.

• Your urine is frequently cloudy or hazy looking.

• You don’t sleep well or are tired a lot.

• You have other brain function problems: brain fog, cognitive losses, mental fatigue.

• You have incomplete recovery from injury or surgery.

• You tend to have disappointing responses to both conventional and alternative therapies.

• You eat one or more high-oxalate foods daily.

Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.

View this Newsletter and links to resources here.

3/19/25