Antonino Ruscitto
A Little Phytate Might Go a Long Way!
If you've ever heard that certain foods can help keep kidney stones from forming, you might be surprised to learn that some of the most interesting compounds are hiding in everyday plant foods.
Meet phytates (also called phytic acid). These naturally occurring plant compounds may have an important role in reducing calcium oxalate kidney stone risk. And no, they're not something you need to hunt down in an obscure health-food store. Phytates are found in foods you probably already have in your pantry.
So, what exactly are phytates, and why are researchers interested in their potential connection to kidney stone prevention?
Let's take a closer look!
What Are Phytates?
Phytates are naturally occurring compounds found primarily in plant-based foods. They are the storage form of phosphorus in many plant seeds and are especially abundant in:
Beans and lentils
Whole grains, including oats and brown rice
Nuts, such as almonds and walnuts
Seeds, including sesame, pumpkin, and sunflower seeds
Peas and other legumes
Phytates are sometimes called anti-nutrients because they can bind to certain minerals, including calcium, iron, zinc, and magnesium, potentially reducing how much of those minerals the body absorbs.
But here's where things get interesting. That same ability to interact with minerals may also help explain why phytates are being studied for their potential role in kidney stone prevention through dietary nutrition. In other words, a compound that sometimes gets a bad rap may have a few kidney-friendly tricks up its sleeve.
Phytates and Kidney Stones: The Interesting Connection
Here's the plot twist!
The most common type of kidney stone is calcium oxalate. These stones develop when calcium and oxalate in the urine become concentrated enough to form crystals. Normally, urine contains natural substances that help keep these crystals from growing and sticking together. Phytate may be one of those helpful compounds.
Research suggests that phytate can act as a crystallization inhibitor, meaning it may interfere with the formation, growth, and aggregation of calcium-containing crystals. Think of it as making it harder for tiny crystals to get together and organize their own little rock concert inside your kidneys.
Laboratory research has demonstrated that phytate can inhibit calcium oxalate crystal formation under certain conditions. Researchers have also investigated whether dietary phytate is absorbed and subsequently excreted in urine, where it could potentially exert this protective effect (Curhan et al., 2004; Fakier & Rodgers, 2020).
The big question is whether eating more phytate-rich foods actually translates into fewer kidney stones in people. And the research is encouraging!
What Does the Research Say About Phytates and Kidney Stone Risk?
One of the more interesting studies comes from the Nurses' Health Study II, which followed 96,245 women between the ages of 27 and 44 for eight years. Researchers examined dietary habits and the development of symptomatic kidney stones.
Here's what they found: Women with the highest dietary phytate intake had a 37% lower relative risk of developing kidney stones compared with women in the lowest phytate-intake group. That's a noteworthy finding!
The study reported a relative risk of 0.63 (95% confidence interval, 0.51–0.78) for women in the highest versus lowest phytate-intake groups (Curhan et al., 2004). Of course, an association doesn't prove that phytates alone caused the reduction. Dietary patterns are complicated, and people who eat more phytate-rich foods may also have other healthy habits. Still, this research helped put phytates on the map as a potentially important dietary factor in lowering the risk of calcium oxalate kidney stones.
More recently, a 2022 Mayo Clinic study evaluated dietary factors associated with first-time and recurrent symptomatic kidney stones. Researchers found that lower dietary phytate intake was associated with higher odds of developing an initial symptomatic kidney stone. However, phytate intake was not independently established as a predictor of recurrence in that study (Chewcharat et al., 2022).
So, the evidence is promising, but researchers are still working to understand exactly how much phytate matters and who may benefit most.
How Might Phytates Help Keep Kidney Stones Away?
Researchers are particularly interested in phytates because of their potential ability to interfere with calcium crystal formation.
Here's how that may work:
1. They May Inhibit Calcium Crystal Formation
Phytate can interact with calcium and interfere with the process through which calcium salts form crystals. Laboratory studies suggest this activity may help slow calcium oxalate crystallization.
2. They May Help Prevent Crystal Growth
Even when tiny crystals begin to form, phytate may interfere with their ability to grow larger.
3. They May Reduce Crystal Clumping
Another important step in stone formation is crystal aggregation, when small crystals stick together. Phytate may help interfere with this process, making it more difficult for crystals to form larger structures. The important distinction? These mechanisms are supported by experimental research, but the extent to which they prevent kidney stones in everyday human diets remains under investigation (Fakier & Rodgers, 2020).
Where Can You Find Phytates? Check Your Pantry!
The good news is that you don't need a special diet or expensive ingredients to include phytate-containing foods in your meals. Many everyday plant foods naturally contain phytates. Here are some easy places to find them:
Beans and Legumes
Black beans
Kidney beans
Chickpeas
Lentils
Split peas
Whole Grains
Oatmeal
Brown rice
Whole wheat
Barley
Nuts and Seeds
Almonds
Walnuts
Pumpkin seeds
Sunflower seeds
Sesame seeds
Adding a variety of these foods can help support a balanced, plant-forward eating pattern while increasing your intake of naturally occurring phytates. And remember, variety is your friend. You don't need to turn every meal into a bean-and-seed extravaganza!
Should You Take a Phytate Supplement?
Not so fast!
Although phytate research is interesting, there isn't enough high-quality clinical evidence to recommend phytate supplements as a proven treatment for kidney stone prevention. In fact, a 2020 investigation by Fakier and Rodgers specifically examined the relationship between dietary phytate, urinary phytate, and kidney stone risk. The researchers concluded that there was not sufficient hard evidence to establish phytate as a reliable urinary stone inhibitor.
There is also a nutritional balancing act to consider. Because phytates can bind minerals, consuming excessive amounts—particularly in a diet already low in calcium—may create nutritional concerns. A balanced diet with adequate calcium remains important.
The takeaway? Enjoy phytate-containing foods as part of a varied diet rather than reaching for high-dose phytate supplements without professional guidance.
A Few More Things Your Kidneys Would Like You to Remember
Phytates may be interesting, but they aren't the only players when it comes to natural ways to lower kidney stone risk.
A comprehensive kidney-stone-conscious diet should also consider:
Hydration: Drinking enough fluid to produce at least 2.5 liters of urine daily is a commonly recommended goal for many kidney stone formers.
Adequate dietary calcium: Don't automatically avoid calcium. Getting enough calcium from food can help bind oxalate in the digestive tract.
Moderate sodium intake: Too much sodium can increase the amount of calcium excreted in urine.
Plant-based foods: Fruits, vegetables, legumes, and whole grains provide a variety of nutrients and beneficial compounds.
Individualized nutrition: Your stone type and 24-hour urine results can help determine which dietary changes are most appropriate.
Not everyone forms the same type of kidney stone, and dietary recommendations should reflect individual risk factors.
Where Does CeroMulti® Multi Fit In?
At CeroMulti™, we believe that thoughtful nutrition starts with understanding what goes into your body—and why. That includes looking beyond individual vitamins and minerals to consider how different nutrients and naturally occurring compounds interact with urinary chemistry. Phytates are a great example of why a food-first approach matters. Whole grains, beans, nuts, and seeds provide more than individual nutrients. They contain a combination of fiber, minerals, and plant compounds that contribute to an overall healthy eating pattern.
CeroMulti™ is physician-formulated with kidney stone considerations in mind. Its formulation includes IP6 (inositol hexaphosphate), a form of phytate, along with magnesium citrate and banana extract. It contains no vitamin C. The goal isn't to replace nutritious foods or suggest that one ingredient can prevent every kidney stone. Rather, CeroMulti™ reflects a thoughtful approach to supplementation alongside hydration, balanced nutrition, and healthy lifestyle choices.
Because when it comes to kidney health, the little things can add up!
Final Thoughts: Give Phytates a Little Credit!
Phytates may not be the most famous compounds in your pantry, but they're certainly worth knowing about. Research suggests that higher dietary phytate intake is associated with a lower risk of developing kidney stones, and laboratory studies offer a possible explanation: phytates may help inhibit calcium crystal formation and growth.
But we're not ready to crown phytates the kidney stone prevention champion just yet. More human clinical research is needed to establish their benefits. In the meantime, enjoying a variety of beans, whole grains, nuts, and seeds is a sensible way to incorporate phytate-containing foods into a balanced diet.
So, the next time you reach for a handful of almonds or a bowl of oatmeal, remember: those little plant compounds may be doing more than you think. Your kidneys might just appreciate the company!
Key Takeaways
Phytates are naturally occurring plant compounds found in beans, whole grains, nuts, and seeds.
Research has associated higher dietary phytate intake with a lower risk of developing kidney stones.
Phytates may help inhibit calcium crystal formation, growth, and aggregation.
More human research is needed before phytates can be considered a proven kidney stone prevention treatment.
A balanced, plant-forward diet, adequate calcium, and proper hydration remain important parts of a kidney-stone-conscious lifestyle.
References
Chewcharat, A., Thongprayoon, C., Vaughan, L. E., Mehta, R. A., Schulte, P. J., O'Connor, H. M., Lieske, J. C., Taylor, E. N., & Rule, A. D. (2022). Dietary risk factors for incident and recurrent symptomatic kidney stones. Mayo Clinic Proceedings, 97(8), 1437–1448. doi:10.1016/j.mayocp.2022.04.016
Curhan, G. C., Willett, W. C., Knight, E. L., & Stampfer, M. J. (2004). Dietary factors and the risk of incident kidney stones in younger women: Nurses' Health Study II. Archives of Internal Medicine, 164(8), 885–891. doi:10.1001/archinte.164.8.885
Fakier, S., & Rodgers, A. (2020). Exploring the potential relationship between phytate ingestion, urinary phytate excretion, and renal stone risk in a unique human model: No hard evidence in support of phytate as a stone inhibitor. Journal of Renal Nutrition, 30(5), 396–403. doi:10.1053/j.jrn.2019.10.006
Medical Disclaimer
The information provided in this article is intended for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented reflects current research and scientific literature available at the time of publication. Research regarding phytates and their potential role in kidney stone formation is ongoing, and associations identified in observational studies do not establish cause and effect.
Dietary and nutritional recommendations for kidney stone prevention vary depending on an individual's medical history, kidney stone composition, metabolic risk factors, and 24-hour urine test results. Always consult with your physician or qualified healthcare professional before making changes to your diet, beginning a supplement regimen, or modifying an existing treatment plan.
CeroMulti™ is a dietary supplement and is not intended to diagnose, treat, cure, or prevent any disease, including kidney stones. Individual results may vary.
CeroMulti™ and Prevastone, Inc. encourage a balanced, evidence-informed approach to kidney health that includes appropriate hydration, healthy dietary choices, and guidance from qualified healthcare professionals.
