Uric Acid: What It Is, Why It Matters & How to Keep Levels Healthy

Ever heard the term "uric acid" and wondered if it’s something to worry about? It’s a waste product that forms when your body breaks down purines – tiny molecules found in many foods and in your own cells. Most of the time, your kidneys filter it out into urine, and you never notice it. Problems start when the balance tips and uric acid builds up.

What is uric acid and why it matters?

Uric acid is normal, but high levels – called hyperuricemia – can lead to two common health issues. First, it can crystalize in joints and cause gout, a sudden, painful swelling that often hits the big toe. Second, crystals can settle in kidneys, forming stones that cause sharp flank pain and blood in the urine.

Not everyone with high uric acid gets gout or stones, but the risk goes up the more the level rises. Genetics, diet, weight, and certain medicines also play a role. If you’ve been told you have "high uric acid" on a lab report, you’re not alone; many people discover it during routine blood work.

How to control high uric acid

First step: get the numbers. A simple blood test called serum uric acid tells you the exact level. The normal range is usually 3.5‑7.2 mg/dL for men and 2.6‑6.0 mg/dL for women. If you’re above that, talk to a doctor about repeat testing and possible treatment.

Next, look at what’s on your plate. Foods rich in purines – red meat, organ meat, sardines, anchovies, and beer – can push the level up. Cutting back doesn’t mean you have to stop eating meat altogether; swapping a steak for chicken or fish a few times a week makes a difference. Add more low‑purine foods like dairy, whole grains, and fresh fruits.

Hydration is a cheap, powerful tool. Drinking plenty of water helps kidneys flush uric acid faster. Aim for at least eight glasses a day, and consider a glass of low‑fat milk with meals – dairy can actually lower uric acid.

Weight matters too. Extra pounds raise uric acid production and strain kidneys. Even a modest loss of 5‑10% of body weight can lower levels noticeably. Start with small changes: walk 30 minutes a day, swap sugary drinks for water, and choose a snack of nuts instead of chips.

Some medicines, like diuretics or low‑dose aspirin, can raise uric acid. If you’re on any of these, ask your doctor if a different drug is possible. For people with gout attacks, doctors may prescribe medications such as allopurinol or febuxostat that reduce uric acid production. These aren’t lifestyle changes, but they’re effective when diet alone isn’t enough.

Finally, keep an eye on your symptoms. A sudden, throbbing joint ache that wakes you up at night is a classic gout sign. Dark spots in urine, back pain, or frequent urination could hint at kidney stones. Early detection lets you act before the pain gets out of hand.

Bottom line: uric acid is a normal body by‑product, but too much can cause real discomfort. Knowing your level, adjusting diet, staying hydrated, managing weight, and checking meds are all practical steps. Talk to a healthcare professional if you suspect a problem – a quick test and a few simple tweaks often keep uric acid in check and protect your joints and kidneys.