Uric Acid

If Elevated (Hyperuricaemia):

• Risk of gout (joint inflammation) and uric acid kidney stones
• High protein diets and creatine supplementation can elevate uric acid
• Dehydration concentrates uric acid — hydration is first-line management

Supplements:

• Tart Cherry Extract -- 500-1000mg/day (inhibits xanthine oxidase, lowers uric acid by ~0.2 mmol/L in studies)
• Vitamin C -- 500-1000mg/day (increases renal uric acid excretion; evidence shows ~0.02 mmol/L reduction)
• Quercetin -- 500mg/day (xanthine oxidase inhibitor, anti-inflammatory)

Dietary:

• Increase water intake to 3-4L/day (dilutes and promotes excretion)
• Limit high-purine foods: organ meats, shellfish, beer
• Reduce fructose/sugar-sweetened drinks (fructose metabolism increases uric acid)
• Moderate protein intake from diverse sources (don't rely solely on red meat)
• Limit alcohol (especially beer — raises uric acid and reduces excretion)

Lifestyle:

• Avoid dehydration during training
• If persistently >0.50 mmol/L with symptoms, medical treatment (allopurinol) may be needed
• Monitor kidney function (uric acid stones can impair renal function)

References:

• Chen, P.-E., Liu, C.-Y., Chien, W.-H., Chien, C.-W., & Tung, T.-H. (2019). Effectiveness of cherries in reducing uric acid and gout: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2019, 9896757. DOI: 10.1155/2019/9896757
• Juraschek, S. P., Miller, E. R., III, & Gelber, A. C. (2011). Effect of oral vitamin C supplementation on serum uric acid: A meta-analysis of randomized controlled trials. Arthritis Care & Research, 63(9), 1295-1306. DOI: 10.1002/acr.20519
• Cos, P., Ying, L., Calomme, M., Hu, J. P., Cimanga, K., Van Poel, B., Pieters, L., Vlietinck, A. J., & Vanden Berghe, D. (1998). Structure-activity relationship and classification of flavonoids as inhibitors of xanthine oxidase and superoxide scavengers. Journal of Natural Products, 61(1), 71-76. DOI: 10.1021/np970237h