The most natural way to protect your kidneys is not a cleanse, a detox tea or a supplement. It is the everyday basics: keeping blood pressure and blood sugar in check, staying active, not smoking, eating sensibly, being careful with pain relievers and herbal products, and getting tested if you are at risk. Your kidneys already clean your blood; they need protection, not cleansing.
Key Takeaways
- Your kidneys filter your blood all day, every day, and do not need a cleanse to do their job.
- Diabetes and high blood pressure are the most common causes of chronic kidney disease (CKD) in adults, so preventing or managing them protects your kidneys.
- Regular activity, a healthy weight, enough sleep, less sodium and not smoking help keep your whole body healthy, including your kidneys.
- The National Kidney Foundation (NKF) advises avoiding products sold as a “kidney detox” or “kidney cleanse,” because evidence is limited and some ingredients can harm the kidneys.
- Early kidney disease usually has no symptoms, so ask about testing if you have diabetes, high blood pressure, heart disease or a family history of kidney failure.
What Do Your Kidneys Do Every Day?
Healthy kidneys filter about a half cup of blood every minute, removing wastes and extra water to make urine. Over a day they filter about 150 quarts of blood, and only 1 to 2 quarts become urine; the rest returns to your blood.
They also remove acid, keep water, salts and minerals such as sodium, potassium and calcium in balance, and make hormones that help control blood pressure, make red blood cells and keep bones strong. Filtering waste is their normal job; they do not need special drinks to do it.
What Can Harm Your Kidneys Over Time?
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), the most common causes of CKD in adults are diabetes and high blood pressure. High blood glucose can damage the kidneys’ filters, and high blood pressure can damage the blood vessels inside them.
NKF lists other risk factors, including heart disease, obesity, age over 60, a family history of kidney failure, a past acute kidney injury, smoking and heavy alcohol use. Some kidney disease has other causes, such as autoimmune conditions like lupus, inherited conditions like polycystic kidney disease, and drugs that are toxic to the kidneys.
Why Do Blood Pressure and Blood Sugar Matter So Much?
If you have diabetes, high blood pressure or heart disease, NIDDK says the best way to protect your kidneys is to keep your blood glucose and blood pressure close to your goals and to take your medicines as prescribed. Ask your provider whether ACE inhibitors or ARBs, blood pressure medicines that may protect the kidneys, are right for you. Our article on how blood pressure impacts kidney health explains the link.
A natural approach works alongside these medicines, not instead of them. NIDDK says the steps to lower blood pressure include a combination of medicines and lifestyle changes, and many people need two or more medicines to reach their goal. Never stop or swap a prescribed medicine for a natural remedy without talking to your doctor.
Which Everyday Habits Help Keep Your Kidneys Healthy?
NIDDK recommends being active for 30 minutes or more on most days, aiming for a healthy weight and getting 7 to 8 hours of sleep a night. If you are inactive now, ask your provider what suits you. Meditation, yoga or tai chi can help with stress.
If you smoke or use other tobacco products, stop; the national quitline, 1-800-QUITNOW, can help. If you drink alcohol, limit it, because too much raises blood pressure. Be careful with pain relievers too: regular use of NSAIDs such as ibuprofen and naproxen can damage your kidneys, so ask your doctor before taking them often.
What Should You Eat and Drink for Healthy Kidneys?
NIDDK suggests foods that are healthy for your heart and whole body: fresh fruits, fresh or frozen vegetables, whole grains and low-fat or fat-free dairy, with less salt and added sugar. Aim for less than 2,300 milligrams of sodium a day. Much sodium comes from packaged, prepared and restaurant food, so read labels and cook with spices instead of salt.
Drink enough to stay hydrated. Our article on dehydration and kidney health covers the early signs of drinking too little.
Do Kidney Cleanses and Detox Drinks Work?
No good evidence says they do. Cleanses usually rely on juices, teas, supplements or special diets and claim to remove toxins or boost kidney function. A Cleveland Clinic nephrologist says there is no good medical evidence behind those claims. The NIH’s National Center for Complementary and Integrative Health (NCCIH) cites a 2015 review that found no compelling research supporting “detox” diets for removing toxins, and NKF advises avoiding teas and supplements marketed as a kidney detox or cleanse.
Cleanses can also cause harm:
- Fasting or cutting back on fluids can leave you dehydrated, and laxatives in some programs cause diarrhea that adds to it.
- Drinking large amounts of water and herbal tea without eating for days can cause dangerous electrolyte imbalances.
- Juices heavy in beets, spinach or other leafy greens are high in oxalate, which can raise the risk of kidney stones.
- The FDA and the Federal Trade Commission have acted against companies selling detox products with hidden ingredients or false claims.
Are Herbal Kidney Supplements Safe?
“Natural” does not always mean safe. NKF notes that herbal supplements do not have to prove they work and that the FDA does not regulate them for dose, content or purity. Some can contain heavy metals such as lead, mercury or arsenic, or ingredients known to damage the kidneys, such as aristolochic acid. Others interact with prescription medicines, and some leave the body through the kidneys, so they can build up to toxic levels when kidney function is low.
NKF lists uva ursi (bearberry), parsley root, horsetail, licorice root and St. John’s wort among the herbs with a high safety risk for people with kidney disease, especially those with kidney failure, on dialysis or with a transplant. Talk with your doctor or pharmacist before starting any herbal product, and bring the bottle or a photo of the label so they can check the ingredients.
Who Should Get Tested, and When Should You See a Doctor?
Because early kidney disease usually has no symptoms, testing is the only way to know. Get checked if you have diabetes, high blood pressure, heart disease or a family history of kidney failure. NIDDK advises yearly testing for people with diabetes; others should ask their provider how often. The tests are a blood test for GFR and a urine test for albumin. Our guide to how often to get your kidneys checked goes further.
Call 911 or go to the emergency room for chest pain or pressure, trouble breathing, sudden confusion or a seizure. Call your doctor promptly if you are making much less urine than usual, notice new swelling in your legs, ankles or feet, or have vomiting or diarrhea that keeps you from drinking, especially after a cleanse, fast or new supplement. See a provider right away for a urinary tract infection, which can damage the kidneys if left untreated.
Frequently Asked Questions
Do My Kidneys Need a Detox?
No. Cleveland Clinic notes that your kidneys filter your blood and remove waste every day without special cleansing. Protecting them from damage is what helps.
Is Drinking Lots of Water a Natural Kidney Cleanse?
No. Staying hydrated matters, but NKF calls it just one way to keep kidneys healthy and warns that too much water can lead to low blood sodium. If you have kidney disease, ask your care team how much fluid is right for you.
Can Sodium Phosphate or Baking Soda Detox My Kidneys?
No. NKF says sodium phosphate does not detox the kidneys and can be dangerous as a drug for people with kidney disease. Baking soda helps some people with kidney disease by making the blood less acidic, but NKF says people with healthy kidneys should not eat it. Take it only if your doctor recommends it.
Should I Stop My Medicines and Try a Natural Approach Instead?
No. Blood pressure and diabetes medicines help protect your kidneys, and healthy habits work best alongside them. Talk to your doctor before changing anything.
What If I Already Have Kidney Disease?
The same habits still help, but your needs for protein, fluids, potassium and phosphorus may change as it advances. Our guide to managing chronic kidney disease covers the day-to-day steps.
Talk to ANC About Protecting Your Kidneys
If a test result worries you, a kidney specialist can help you understand your risk. Associated Nephrology Consultants treats kidney disease related to diabetes and high blood pressure, and in most cases you need a referral from your primary care doctor, depending on your insurance plan. Contact ANC or call 651-772-6251.
Sources
- NIDDK: Your Kidneys and How They Work
- NIDDK: Preventing Chronic Kidney Disease
- National Kidney Foundation: Herbal Supplements and Kidney Disease
- Cleveland Clinic: Is It Safe To Do a Kidney Detox?
- NCCIH: Detoxes and Cleanses: What You Need To Know
Medical Disclaimer
This article is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your specific care and treatment options.
