Is Oxalic Acid Bad For You?
Short answer
Oxalic acid found in natural food sources is not bad for you unless you are prone to kidney stones or have mineral deficiencies.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Oxalic acid is a naturally occurring substance in plants that can also be produced by your body and metabolized from vitamin C. Oxalate is an antinutrient, meaning it binds to other nutrients limiting their absorption.
There is a bacteria in your gut, Oxalobacter formigenes, that uses oxalates as a food source to reduce the amount of oxalates that reach the colon when mineral binding occurs. This bacteria is easily killed off by antibiotics and gastrointestinal diseases like IBS. If this occurs, more mineral will become bound to oxalate followed by excretion from the body in the urine or stool instead of being absorbed.
Calcium, magnesium, zinc, and potassium easily bind to oxalate. Many foods containing high amounts of oxalates also have high amounts of minerals, so don’t worry that your healthy foods aren’t living up to their potential. Your body will still be able to absorb enough minerals even with some binding taking place.
Since calcium and oxalate are often excreted through the urinary tract, kidney stones can be a major issue if you often eat foods high in these substances. Over 80% of kidney stones are oxalate calcium based. As they bind in the bladder, they form crystals which join together forming stones over prolonged periods of time. Large stones can cause extreme pain, nausea, blood in the urine and even blockage of the ureter preventing the flow of urine.
With these effects aside, the foods that contain oxalates are extremely healthy - enough to outweigh the possible binding of minerals. Often these foods also contain antioxidants, fiber, and many vitamins. You shouldn’t avoid these foods because of the oxalates unless absolutely necessary (i.e. you are prone to kidney stones or have mineral deficiencies).
Outside of food, oxalic acid is used as a bleaching agent and to remove rust. Consumed in this form, large amounts can cause poisoning and quickly become life-threatening. Common side effects include abdominal pain, convulsions, low blood pressure, vomiting and a weak pulse.
Possible short-term side effects
- decreased mineral absorption
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can be poisonous
Possible long-term side effects
Commonly found in
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Written by Kristin Brown, DC, MS
Published on: 07-30-2016
Last updated: 12-10-2016
Thank you for your feedback!
Written by Kristin Brown, DC, MS
Published on: 07-30-2016
Last updated: 12-10-2016
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