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If you’re on a low or medium oxalate diet and struggling with symptoms from high levels of oxalates in your body, this article shares Why Collagen Increases Oxalates and why it may be a good idea to reduce certain foods in your diet to get well or improve your health.
I’ve put so many health problems into remission, and it’s always been a process of research, discovery, elimination, sometimes supplementation and recovery.
Discovering the correlation between collagen and oxalates may remove one more roadblock to wellness for you.
Why collagen increases oxalates
When collagen breaks down, or when you consume high amounts of collagen (found in foods like meat, collagen peptides and gelatin, and in supplements), hydroxyproline is released.
This hydroxyproline is then metabolized in the body, which leads to the production of oxalate. Specifically, hydroxyproline is broken down into glyoxylate, which can then be converted into oxalate.
The amount of oxalate produced from hydroxyproline metabolism depends on several factors, including the amount of collagen consumed and the individual’s metabolic capacity.
Impact on kidney health
For people prone to kidney stones or with certain metabolic disorders like primary hyperoxaluria, a genetic disorder affecting oxalate metabolism, high consumption of collagen might increase the risk of stone formation and potential kidney damage.
Those with a history of kidney stones or at high risk should be mindful of their collagen and hydroxyproline intake and consult with healthcare professionals regarding dietary recommendations.
Points to consider
Moderate vs. High intake of collagen
Health experts generally consider consuming moderate amounts of collagen or hydroxyproline (found in foods containing collagen) as part of a healthy diet safe. But high intakes — especially from supplements or concentrated sources like gelatin or collagen peptides — may increase urinary oxalate excretion, particularly in susceptible individuals.
In addition to harming the urinary tract, rising oxalate levels — along with the body’s limited ability to break them down and increased sensitivity to oxalates — now contribute to a wide range of health problems.
These include joint pain, chronic fatigue, digestive problems, cloudy vision, heart symptoms, chest pain, sleep disturbances, brain fog, mood disturbances, headaches, thyroid issues and skin rashes.
Oxalates, when not properly broken down or excreted, can crystallize in the body and cause inflammation, leading to various symptoms.
Collagen-rich foods
Hydroxyproline is abundant in foods containing collagen, predominantly those derived from animals, such as bone broth, gelatinous meats, gelatin, gelatin-based gummies (or other treats), animal skin, chicken feet, and fish with edible bones and skin (like sardines or anchovies).
You should not avoid meat itself, even though it contains collagen, because it provides essential benefits — and its moderate collagen content does not pose a concern compared to extra supplementation of collagen.
Individual variation
Individual responses to collagen and hydroxyproline intake can vary, influenced by genetic factors, overall diet and whether or not a person has developed an oxalate sensitivity.
Conclusion
Experts often tell us to avoid high oxalate foods like potatoes, almonds, spinach, rhubarb, beets, sweet potatoes, chocolate and tea — yet collagen and gelatin act as more subversive aggravators.
Collagen does not directly contain oxalates: It is a protein, while plants and the human body produce oxalates, which are organic acids.
The body can convert collagen to oxalate: Collagen contains the amino acid hydroxyproline, and during metabolism, the body converts hydroxyproline into oxalate. This conversion increases the levels of oxalates in the body.
If you struggle with an oxalate sensitivity: Consider reducing collagen peptides, gelatin and high collagen foods like bone broth, gelatinous meats, gelatin treats, animal skin, chicken feet, and fish with edible bones and skin (like sardines or anchovies).
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(Additional sources: 1, 2, 3, 4, 5, 6, 7, 8)
Learn more about oxalates
Each of the following articles has additional information that’s valuable about: How low oxalate to go, why a medium oxalate diet has long term benefits … why to consider taking Vitamin B1 … how to overcome oxalate sensitivity completely … and of course, how to avoid oxalate dumping.
- Low Oxalate Food List (with free printable PDF)
- 25 Best Low Oxalate Snacks
- Low Histamine + Low Oxalate Food List (with free printable PDF)
- Low Oxalate + Low Salicylate Food List (with free printable PDF)
- Anti-Inflammatory Food List (with free printable PDF)
- Low Vitamin A Diet (How to detox vitamin A), with Free Printable Food List
- Low Oxalate Beans List (with free printable PDF)
- Why Green Smoothies Aren’t Healthy (Oxalates)
- Low Oxalate Fruit List (with free printable PDF)
J says
Thanks for the very informative article.
I use collagen every time I eat meat to balance the methionine and cysteine along with taking calcium.
I eat some type of animal protein 1-3 times a day..
Is it necessary to continue to use it.
Thanks
Megan says
Hi J, you’re welcome. In my opinion, methionine and cysteine do not need balancing with collagen (did you read that somewhere?). I’m not sure exactly what you mean by that, but perhaps you’re referring to your body’s need for glycine or another amino acid found in collagen? Every body is unique, so it’s possible your body responds well to extra glycine or something else in collagen. However, collagen does not directly balance methionine and cysteine levels. If you need extra glycine or another amino acid, that may be something to consider (either supplementing with that single amino acid, or determining if you really benefit from something about collagen). But most people do not need to take collagen with meat to balance it. Meat contains collagen, especially certain kinds of meat and certain cuts. Have you noticed a benefit from taking collagen with your meat? If not, that’s a good indicator. Additionally, oral calcium supplementation is linked to many health dangers, including heart disease. It is better for us to get our calcium from food sources. Some food sources include bone-in sardines, good quality yogurt and great white Northern beans, if they (dairy/beans) agree with you. I try to choose low vitamin A sources of calcium. Eating animal protein daily is great and necessary for optimum health. 🙂 I hope that helps answer your question.
J says
Hi Megan,
From online sources I keep reading how muscle meat is high in inflammatory amino acids and taking collagen will lower the inflammation response in the body.
I don’t really know if it’s working for me.
I just assumed it’s the healthy thing to do since I eat a lot of muscle meat.
I take Calcium with muscle meat to lower the high phosphorus to calcium ratio . What I have read is that phosphorus can increase parathyroid hormones and cause calcium to leach from the bones . Since the only dairy I can eat are small amounts of hard cheese
I thought extra calcium was appropriate. I don’t know if it’s working. I guess I could have testing done.
I’m open to experimenting and see what happens.
Too much conflicting information out there.
Any suggestions would be appreciated.
Thanks for the helpful insights.
J
Megan says
Hi J, good questions. In my experience, whenever I am listening to noise (like too much confusing information from too many conflicting sources), I find I end up with more questions than answers. When I find the truth, I find I get better (noticeably) both in the short term and in the long term, and the confusion goes away. What I recommend more than anything is watching some of Dr. Garrett Smith’s YouTube videos, especially his newer ones from the last year. His insights and intelligence help clear away the confusion and shed light on new ideas (old truths) that bring both short and long term healing. My belief (and he’s my doctor) is that we need muscle meat; collagen is okay, but not necessary, and harmful for some, depending on each unique body. (For other readers, not you, because you’re using food: Calcium is dangerous to take in supplement form because it causes many health problems, including that it depletes zinc, potassium and magnesium and causes heart disease; there are many studies that show this last correlation, so much so that many doctors now no longer recommend calcium supplementation. We need to get our calcium from anti-inflammatory food sources.) I’ll be publishing more recipes using these ingredients soon. Dr. Smith is super good with mineral ratios. If you end up liking him and agreeing with his work, you could consider having one of his practitioners do your hair mineral analysis. He recommends people get 500 to 1000mg daily of calcium, total. This could be from hard cheese. Here’s Dr. Smith’s YT video on calcium, but you could look around at other topics, to see what might be the most helpful: https://www.youtube.com/live/wqwTBCWB3jc?si=yEKRFeyGc_mzIStP He also has a really nice feature on Tuesday mornings when he presents live, and you can ask your questions! You can donate a small amount in the super chat if you want to be sure he’ll answer your question. You can even ask the exact question you’ve asked here for a fully scientific answer. He’s pretty great; you’ll see. I hope that helps to some extent!
J says
Hi Megan,
Thanks for the Dr. Smith info.
I know he has a lot of videos, but I didn’t know where to start . With your recommendation I will start with last year’s . This is a great help since watching can become very time consuming.
Hair analysis might be next.
Thanks for your helpful ideas.
J
Megan says
Hi J, you’re welcome. Also, at the end of the calcium YT, Dr. Smith answers a question similar to yours about phosphorous and calcium! 🙂 He says he doesn’t know anyone who talks about these ratios other than Ray Peat, whose work he doesn’t like/agree with at all. What Dr. Smith says instead is this: Zinc controls phosphorous in the body, and calcification. Beef is high in zinc, so it would help to regulate phosphorus and balance calcium. Totally fine (and helpful) to increase calcium with food, but don’t worry about phosphorous other than increasing calcium foods. (Does not mention collagen.) This happens at the 3:14 mark if you want to listen (3 hours and 14 minutes in, LOL; it’s his longest YT video). Yes, the videos are long!, so I’m glad you have a good place to start. Best!
Renee says
I’m curious what you consider save levels of collagen powder to use and what you consider high amounts. I was disappointed that you did not include this in the article.
Megan says
Hi Renee, I can’t give safe levels because each body is unique, and the topic isn’t something that’s been tested in that way. You could base your diet on how your body responds, symptoms, what you know from other articles etc. For example, we need some oxalates in our bodies, to keep the same diversity of flora (the probiotics that digest oxalates), but we also do not want to be symptomatic. I hope you found the other related articles, especially the one on how to recover with a low copper and low vitamin A diet, to cleanse and heal the liver. The liver plays a critical role in managing oxalate levels.
Rita says
Interesting information. I might back off of the collagen in the smoothies and focus on other proteins in the smoothies.
Megan says
Yes, and now, Kelsey, who works for Dr. Garrett Smith, and is a chemist, has tested many brands of collagen and found them all high in copper. Cows store heavy metals in their skin/hides as a means of self-protection, and then we come along and eat it, thinking it’s fine. All collagen brands need to start having heavy metal testing done.
Rita says
This is great to know because I was adding this to my husbands smoothies and I was making sure I was getting some as well.
Braun Charlotte says
I am an 85 yr old woman. Should I stop taking Collagen powder?
Megan says
Hi Braun, I can’t advise you what you should do, but I can tell you that I personally stopped taking collagen. I still use it for occasional baking needs (some egg free recipes). But for nutritional needs, I just eat more meat, and I’m in the best health I’ve been in since I was a teenager. I do weight bearing walking by wearing a weighted vest, sauna and clean eating, with the use of zeolite to grab toxins I can’t control. So, better choices. I hope that helps! 🙂 Let me know if you need any other details.