Can Vitamin C Prevent Gout?

Gout is a type of painful arthritis caused by the buildup of uric acid crystals in one or more joints, most often the big toe. A growing body of research suggests that vitamin C can reduce the amount of uric acid in the blood, which may prevent the condition.

This article explores the research on what is known about vitamin C and gout.

Vitamin C and Gout

Vitamin C is a powerful antioxidant essential for collagen production, iron absorption, and wound healing. Over the years, vitamin C has been a cure-all for numerous ailments. 

Several studies have suggested that vitamin C may reduce uric acid in the blood and protect against gout. Uric acid is a waste product created when the body breaks down chemicals called purines. Too much uric acid in the blood, also known as hyperuricemia, can lead to the formation of uric acid crystals, which causes gout.

One study found the more vitamin C men took, the less likely they were to develop gout. Researchers studied 46,994 men for 20 years. At the end of the study, 1,317 developed gout. Participants who took more than 1,500 milligrams of vitamin C per day had a 45% lower risk of developing gout than those who consumed less than 250 milligrams per day.

In another study, researchers found a strong link between vitamin C supplementation and a decrease in serum uric acid levels. However, the review concluded that there is not enough evidence at this time to regularly recommend vitamin C for the prevention or treatment of gout.

How to Increase Vitamin C

The recommended dietary allowance for vitamin C for adults over 19 is 90 milligrams for men and 75 milligrams for women. Individuals who smoke or who are pregnant or breastfeeding need slightly more.

Most people who eat a healthy diet rich in produce can meet their daily vitamin C needs. For example, one navel orange delivers 82.7 milligrams of vitamin C, which meets a female's daily requirements.

The vitamin C content of food may be reduced during cooking and when it is left in storage for long periods. The best way to increase your vitamin C intake is by incorporating more fresh fruits and vegetables into your diet.

Alternatively, you can also take a high-quality vitamin C supplement if you find it difficult to meet your vitamin C needs through diet alone.

Diet and Gout

People with gout should make changes to your diet to help reduce uric acid levels and gout flares. Dietary modifications for gout include avoiding or limiting:

• Alcoholic beverages
• Drinks with high-fructose corn syrup
• Red meat and organ meats (liver, tongue, kidney)
• Seafood (shellfish, lobster, sardines, anchovies)

The Dietary Approaches to Stop Hypertension (DASH) eating plan can help reduce blood pressure and uric acid levels. The DASH diet focuses on the following:

• Eating plenty of fruits, vegetables, and whole grains
• Consuming low-fat and fat-free dairy products, poultry, beans, nuts, and vegetable oils
• Limiting foods high in saturated fat, such as fatty meats and tropical oils (coconut and palm oil)
• Reducing intake of sugary foods and beverages

Preventing Gout

Research is still ongoing to determine what causes gout. However, certain factors may play a role in the development of gout, including:

• Family history
• Older age
• Consume purine-rich foods
• Alcohol use
• Being male
• Soda and other beverages with high fructose corn syrup
• High uric acid levels
• Kidney disease
• High blood pressure
• Being overweight
• Certain medications such as diuretics, low-dose aspirin, large amounts of niacin, and cyclosporine (an immunosuppressant for organ transplant recipients)

Although some of these risk factors are non-modifiable, others related to diet and lifestyle can be changed to reduce your risk of gout.

Summary

Vitamin C is essential for the many functions of the body. Current research suggests that a diet rich in vitamin C can potentially prevent gout. However, additional studies are needed before it can be routinely recommended.

The best way to prevent gout is by maintaining a healthy weight, eating a well-balanced diet, avoiding smoking, and getting enough exercise. Consult your healthcare provider before starting any supplements or making significant changes to your diet.

A Word From Verywell

If you have a family history of gout, it's understandable to want to do everything in your power to prevent it. While unmodifiable factors like genetics and gender play a role in developing the condition, adopting and maintaining a healthy diet and lifestyle is the best way to reduce your risk.