What actually works
for gout.
We only cover supplements with genuine clinical research behind them. Every recommendation is rated by evidence strength — and we’re honest about what doesn’t work.
These supplements support gout management but do not replace prescribed medication. Always tell your doctor what you are taking. Quality varies significantly between brands — buy from reputable suppliers. Links marked with (affiliate) are Amazon Associates links which help support this site at no extra cost to you.
How it works
Anthocyanins in tart cherry inhibit xanthine oxidase — the enzyme that produces uric acid — while simultaneously promoting uric acid excretion through the kidneys. This dual mechanism makes it uniquely effective among natural interventions.
The research
A 2025 randomised double-blind placebo-controlled trial found 500mg daily for 4 weeks produced a 37.4% reduction in plasma urate and 23% reduction in CRP (Jäger et al., Journal of Dietary Supplements, 2025).
Montmorency variety has the most research. Take daily — not just during flares. Protective effect builds over weeks.
How it works
Vitamin C at supplemental doses reduces uric acid by increasing renal excretion — your kidneys flush more uric acid when vitamin C levels are adequate. Also has anti-inflammatory properties.
The research
A meta-analysis of 13 randomised controlled trials found Vitamin C supplementation reduced serum uric acid by an average of 0.35 mg/dL. Modest but meaningful when combined with other interventions. Cheap, safe, and widely available.
Take with food to reduce stomach upset. One of the easiest, lowest-cost daily habits for gout management. No meaningful upper risk at these doses for most people.
How it works
Contains a compound called 3-n-butylphthalide (3nB) which appears to lower uric acid primarily by improving kidney excretion of urate. Also has mild anti-inflammatory properties.
The research
Smaller studies than tart cherry, but the mechanism is logical and well-understood. Consistent with traditional use across multiple cultures. Lower risk profile — side effects are minimal at standard doses.
Look for standardised 3nB extract. Can be taken alongside tart cherry for a complementary effect on both uric acid production and excretion.
How it works
Curcumin inhibits NF-κB — one of the key signalling pathways driving gout inflammation. Does not significantly lower uric acid directly. Its benefit is in reducing the inflammatory response, making flares less severe.
Critical note
Curcumin is poorly absorbed on its own. Always buy a formulation that includes piperine (black pepper extract) — it dramatically increases absorption. Without piperine most of the curcumin passes through unabsorbed.
Takes consistent daily use to see benefit. Think of it as a complement to uric acid-lowering strategies, not a replacement.
How it works
Supports kidney function and may improve uric acid excretion. Many people are deficient in magnesium without knowing it — especially those who exercise regularly or drink alcohol. Deficiency impairs kidney function.
The evidence
Limited gout-specific studies, but strong general evidence for kidney health support. Low risk at standard doses. Glycinate form is better absorbed than oxide and less likely to cause digestive upset.
Take at night — magnesium has a mild relaxing effect that can improve sleep quality, which in turn benefits uric acid management.
Skip these.
Save your money.
Apple Cider Vinegar
No clinical trials showing meaningful uric acid reduction. The alkalising claims are not backed by evidence at normal dietary doses.
Baking Soda
Theoretical basis only. High sodium content carries cardiovascular risk. Do not use without medical supervision.
“Uric Acid Cleanse” Products
Proprietary blends where individual ingredient doses are too low to be effective. If no clinical trial is cited, treat all claims with scepticism.