Key Points:
- High uric acid levels are associated with a higher risk of death from heart disease.
- To lower uric acid levels, Johnson makes recommendations like drinking plenty of water, avoiding foods promoting uric acid buildup, and eating plenty of fiber.
In a recent post on X, Bryan Johnson, the walking longevity experiment, said that uric acid (UA) is “a power-law biomarker but it’s the hardest to control in modern life.” He cited a meta-analysis of 32 studies by Rahimi-Sakak et al., 2019 showing that high UA levels raise the risk of death from heart disease by 45%. The higher the UA concentration in the bloodstream, the greater the risk of death.
Johnson explains that a blood UA concentration below 5 mg/dL is safe and concentrations between 5-6 mg/dL is good. However, a UA concentration over 7 mg/dL is dangerous. Johnson’s blood UA concentration is relatively low at 2.7 mg/dL, which he says is within the top 1% range for men. As shown in the graph, Johnson’s UA close to 2.5 mg/dL corresponds to a hazard ratio (HR) of 1.00. This means his risk of death from heart disease is very low, according to this study’s findings.
Johnson’s Tips
On X, Johnson revealed what he believes lowered his uric acid levels:
Low-Purine Diet
Purines are chemical compounds found in DNA and RNA that when consumed are broken down into UA. Excessive levels of UA can form sharp crystals in the joints, triggering swelling and pain, a condition called gout. Since gout is the most common form of inflammatory arthritis, low-purine diets have been developed to lower UA levels and manage gout symptoms. Still, anyone can follow a low-purine diet to lower their UA levels.
According to the Cleveland Clinic, the following are the top foods and drinks that raise UA levels:
- Drinks and sweets containing added sugar. Many sweetened beverages (i.e., soda and fruit juice) contain added sugar, also known as sucrose, which is composed of glucose and fructose. When consumed, fructose is broken down to UA, and should be avoided.
- High fructose corn syrup. As a highly processed and concentrated form of fructose made from corn, high fructose corn syrup should be avoided by everyone. It can be found in many, often low-cost, processed foods.
- Alcohol. While it does not necessarily contain high levels of purines, alcohol prevents the kidneys from getting rid of UA, allowing UA levels to rise in the blood.
- Meat. Purines are found in abundance in various types of meat, including organ meat, game meat (i.e., veal, goose), some seafood (i.e. herring, scallops, tuna), red meat (i.e., beef, lamb, pork)., and turkey.
Foods that help reduce UA levels include:
- Skim milk. Early research suggests that skim milk can reduce UA levels by speeding up the excretion of UA. In the case of gout, it may also reduce the body’s inflammatory response to UA crystals.
- Cherries. Some studies suggest that cherries have anti-inflammatory properties and may reduce UA levels.
- Coffee. Drinking coffee daily can reduce UA levels by slowing down the breakdown of UA and speeding up its excretion.
- Water. The kidneys use water to excrete UA from the body. Water is also beneficial to kidney health.
Adequate Fiber
Fiber is a critical, often overlooked, nutrient that can be found in many fruits, vegetables, nuts, and grains. Higher dietary fiber intake is associated with a reduced risk of death from all causes, including heart disease, and cancer. Furthermore, higher fiber intake is associated with lower UA levels, particularly in men. Additionally, higher fiber intake is associated with lower inflammation and better kidney function. Thus, getting adequate fiber, in the range of 30 g/day, may be an effective way to lower UA levels, improve kidney function, and live longer.
Blueprint?
There is no clinical evidence of Johnson’s Blueprint stack lowering UA levels. There is also a lack of strong clinical evidence in healthy humans showing that grape seed, pomegranate, omega-3s, cinnamon, curcumin, or extra virgin olive oil reduces UA levels. Still, like fruits, vegetables, and legumes, these foods may reduce oxidative stress and inflammation, which are primary drivers of aging. Therefore, these foods may promote longevity.
What Bryan Johnson and Nikola Tesla Have in Common
Bryan Johnson follows a vegan diet, which is likely the primary reason his UA levels are low. Similarly, the great inventor Nikola Tesla followed a mostly vegetarian diet. It is reported that Tesla ate meat only once or twice a year to lower his UA levels and live longer. Thus, these two eccentric celebrities have something in common.
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