Increasing your intake of vitamin B3 (niacin) may reduce your risk of kidney stones, new research suggests, opening up the possibility of a new preventive strategy against the painful condition.

Researchers analyzed data from the National Health and Nutrition Examination Survey (NHANES), conducted from 2007 to 2018, covering 28,508 respondents with an average age of 47. Through a detailed 24-hour dietary analysis, participants reported their food intake and also answered questions related to their history of kidney stones.

Niacin reduces the risk of kidney stones by 22%

The results showed that those who consumed the highest amounts of niacin had a 22% lower risk of developing kidney stones. This protective effect was most pronounced in people under the age of 60.

Additional analysis showed that kidney stones were more common in men, the elderly, smokers and people with high blood pressure or diabetes. At the same time, those who consumed less niacin had a significantly higher risk of developing this condition.

How does niacin protect against kidney stones?

Researchers hypothesize that niacin’s antioxidant and anti-inflammatory properties may play a key role in reducing the formation of calcium crystals – the main cause of stone formation.

What foods are rich in vitamin B3?

For natural niacin intake, experts recommend a diet rich in:

– Chicken breast

– Tuna and salmon

– Turkey

– Peanuts

– Mushrooms

– Brown rice

While the findings are promising, scientists caution that it cannot be said with certainty that increased niacin intake alone prevents kidney stones. Additional factors such as hydration, genetics, and health status also play a role.

Consultation before taking supplements

While consuming foods rich in niacin can be beneficial, experts recommend consulting a doctor before taking supplements to avoid possible side effects.