Natural Support: 10 Herbs that Support the Kidneys

By Rustina

Disclaimers:

*I am not a medical professional. The statements made within this website have not been evaluated by the Food and Drug Administration. These statements and the products are not intended to diagnose, treat, cure or prevent any disease.

*Many of the links on this website are affiliate links. As an Amazon Associate, I earn a commission from qualifying purchases at no cost to you. As a Mountain Rose Herbs associate, I earn from qualifying purchases at no cost to you. As an Earthley Affiliate, I earn from qualifying purchases at no cost to you. 

Did you check your filter?

It doesn’t matter what is wrong, always remember to check the filter first. Water faucet, wash machine, dish washer, air conditioner, the furnace – all of them need to have the filter cleaned and cared for regularly.

We may not be simple mechanical machines, but we decidedly have a filter. That filter takes a beating too. All the chemicals in food, detergents, the air, our water, and even in our clothes, end up soaking into us. 

Once it makes it through that first layer of defense (skin) or into our mouth and nose, it will make its way to the blood. Whether toxins are picked up by the lymphatic flood or delivered straight to the blood, eventually, it makes an exit through the kidneys – our filter. 

Why are the kidneys so important?

Blood enters the kidneys through the renal arteries, and within each kidney, it is filtered through about a million nephrons. Nephrons are like little stock rooms in kidneys. They run everything through their “scanners” determining what department it should go to. In the nephrons, blood is filtered to remove waste products, excess ions, and excess water. If it contains essential substances that the body needs, such as glucose, ions (sodium, potassium, etc.), and water, then it is reabsorbed. In the renal tubules, these substances are reabsorbed back into the bloodstream.

Substances that were not initially filtered by the nephrons with glomerular filtration (such as certain drugs and ions) are secreted down to the bladder becoming part of the urine along with excess fluid. 

Did you know that the kidneys even affect our hormones? One of the main hormone centers sits right on top of them! Called the adrenals, they affect stress, fatigue, weight issues, muscle/joint pain, lightheadedness, salt cravings, sleep, depression, anxiety, and libido.

7 (Possibly Surprising) Tasks the Kidneys Do

1. Electrolyte Balance. The kidneys help regulate the balance of electrolytes (sodium, potassium, calcium, etc.) in the body. This balance is crucial for normal cell function, nerve conduction, and overall physiological stability.

2. pH Balance. The kidneys play a key role in maintaining the body's acid-base balance also. They do this by excreting hydrogen ions and reabsorbing bicarbonate ions. This helps prevent fluctuations in blood pH.

3. Blood Pressure Regulation. There is a hormonal system that the kidneys use to help regulate blood pressure. The release of renin (an enzyme that is used to maintain the levels of sodium and potassium) leads to the formation of angiotensin II, which acts to increase blood pressure.

4. Activation of Vitamin D. The kidneys play a role in the synthesis of vitamin D3 (calcitriol). This form of vitamin D is essential for the absorption of calcium in the intestines and the regulation of calcium levels in the body.

5. Red Blood Cell Production. The kidneys produce and release erythropoietin, a hormone that stimulates the production of red blood cells in the bone marrow. Adequate red blood cell levels are essential for transporting oxygen throughout the body.

6. Blood Sugar Levels. The kidneys play a role in glucose homeostasis by reabsorbing glucose from the renal tubules. This process helps regulate blood glucose levels.

7. Blood Vessels. The kidneys produce prostaglandins, which are involved in the regulation of blood flow, blood pressure, and inflammation. Prostaglandins influence the dilation of blood vessels and help maintain proper renal blood flow. The kidneys also break down bradykinin, a peptide that regulates blood pressure by causing blood vessel dilation. Bradykinin metabolism is part of the overall regulation of blood vessel tone and blood pressure.

Symptoms of kidney trouble:

• Brain fog

• Troubles staying asleep

• Dry skin

• Itching

• Nausea

• Reduced appetite

• Swollen legs/ankles

• Lower back pain

If you are concerned about your kidneys and on the fence if you need to seek more professional guidance, you can try an at-home test that uses finger prick for the blood samples to send in for results. Choose Health has the Kidney Health & Function Test that tests 6 different key markers of kidney health: creatinine, EGFR (Estimated Glomerular Filtration Rate), fasting glucose, average blood sugar (HBA1C), inflammation (hsCRP), and visceral fat.

10 Herbs that Support the Kidneys

Several herbs are traditionally believed to support kidney health, and some may have properties that could be beneficial for the kidneys. 

While swallowing a capsule or two of these herbs won’t solve a kidney problem, improving your diet by reducing sugars, other overly processed foods, getting in your movement, and adding plenty of water and good kidney supporting herbs like those listed can go a long way to easing symptoms while the body improves itself. 

Here are some herbs and ways to incorporate them in your diet through nutrition or supplementation.

#1 Dandelion has a long history of use in home remedies (often called “Folk Medicine.” It has been traditionally used for aiding in detox as it supports liver and kidneys. Dandelions are rich in Vitamins A, C, and K as well as minerals like potassium. 

Dandelion is known for its diuretic properties and nutritional content, which may support kidney function indirectly.

• Promotes Healthy Urine Flow: Dandelion may support the kidneys by acting as a natural diuretic, helping to maintain normal urine production and flow (Clare, 2009).

• Supports Fluid Balance: By aiding the body’s natural fluid regulation, dandelion may help maintain healthy kidney function and fluid homeostasis.

• Provides Antioxidant Support: Dandelion contains antioxidants that may help protect kidney tissues from oxidative stress, supporting overall kidney health (Zhou et al, 2023).

You can use fresh dandelion greens in salads, teas, pesto, sauteed, or smoothies. Roots can be used for teas, tinctures, capsules, and even as a coffee replacement when roasted and ground finely. 

Mountain Rose Herbs Dandelion Product Links: Roasted Organic Dandelion Root, Organic Dandelion Leaf, and Liver Care Herbal Tincture.  

Earthley Dandelion Product Links: UT Relief Herbal Tincture and Liver Love Herbal Tincture. 

#2 Nettle is nutrient-rich and traditionally used for its diuretic and anti-inflammatory properties (Tahri et al, 2000).

• Encourages Normal Fluid Excretion: Nettle may support kidney function by promoting healthy urine output as a natural diuretic.

• Supports Electrolyte Balance: Nettle may help maintain the body’s normal balance of electrolytes, which is essential for healthy kidney function.

• Provides Anti-Inflammatory Support: Nettle’s anti-inflammatory properties may support the kidneys by reducing inflammation in related tissues.

You can use nettles in teas, soup, pesto, smoothies, sauteed, risotto, omelets, vinegar or oil infusions, tinctures, or capsules. 

Mountain Rose Herbs Nettle Product Links: Organic Nettle Root, Organic Nettle Leaf, and Prostate Care Herbal Tincture.  

Earthley Nettle Product Links: Bloom Joy Tea and Energy Plus Herbal Extract. 

#3 Chanca Piedra, also known as "stone breaker,"  is traditionally used in Ayurvedic and South American medicine for kidney health. It has not been studied a lot, but has shown some promising results in studies. 

• Supports Urinary Tract Health: Chanca piedra may help maintain a healthy urinary tract, supporting the kidneys’ role in urine formation.

• Promotes Normal Kidney Function: It may support the kidneys’ natural filtration processes, aiding in waste elimination.

• Provides Antioxidant Protection: Chanca piedra may help protect kidney cells from oxidative damage, supporting their normal function.

Chanca Piedra has a bitter taste so is usually used more for supplementation with teas, tinctures, capsules, or powdered and mixed in smoothies or a salad dressing. 

#4 Turmeric with its curcumin (an active compound) has anti-inflammatory properties and may contribute to kidney health as well as protect kidney health (Bagherniya et al, 2021). 

• Supports Kidney Tissue Health: Turmeric’s antioxidant properties may help protect kidney tissues from oxidative stress, supporting their normal function.

• Promotes Healthy Inflammation Response: Turmeric may support the kidneys by maintaining a healthy inflammatory response in the body.

• Aids General Detoxification: Turmeric may support the body’s natural detoxification processes, indirectly benefiting kidney health.

Turmeric is great on a variety of dishes from common ones like mashed potatoes and cottage cheese to more “exotic” ones like bean dishes and rice blends. It offers a spiciness and warming sensation.

It is also used to make Golden Milk which is great for joint support. Turmeric is best paired with Black Pepper to help activate the curcumin best and improve its absorption rate in the body. It can also be used as a tincture, capsule, or use the powder as a poultice.

Mountain Rose Herbs Turmeric Product Links: Organic Turmeric Root and Turmeric Tincture.  

Earthley Turmeric Product Links: Turmeric and Black Pepper Powder or caps, Spice Tea, Pain Potion, and Liver Love Herbal Tincture. 

#5 Ginger is traditionally used for its anti-inflammatory and antioxidant properties that may support overall kidney health (Veisi et al, 2022). 

• Supports Healthy Inflammation Levels: Ginger may help maintain normal inflammation levels, supporting kidney health.

• Promotes Antioxidant Defense: Ginger’s antioxidant properties may help protect kidney tissues from oxidative stress.

• Aids Digestive Health: By supporting healthy digestion, ginger may reduce the kidneys’ workload in filtering waste.

Ginger is warming and tasty in so many ways! I love ginger infused teas and kombucha, curries, stir fry, smoothies, sweet potatoes, and fruit sauces. It can also be used as a tincture, capsule, or use the powder/freshly mashed as a poultice.

Mountain Rose Herbs Ginger Product Link: Organic Ginger Root (dried and cut).

Earthley Ginger Product Links: Ginger Root Capsules, Spice Tea, Anti Inflammatory Herbal Tincture, and Warm Formula Castor Detox. 

#6 Marshmallow root has demulcent properties, which means it may help soothe and protect mucous membranes, offering support to the urinary system (Bonaterra et al, 2020). 

• Soothes Urinary Tract Tissues: Marshmallow root may help maintain comfort in the urinary tract, supporting kidney-related functions.

• Supports Normal Urine Flow: Its diuretic properties may promote healthy urine production, aiding kidney function.

• Provides Mucilage for Tissue Support: Marshmallow root’s mucilage may help protect and soothe kidney and urinary tract tissues.

Marshmallow root is great in teas, smoothies, soups, stews, and even syrup. It can also be used as a tincture, capsule, or a powder in a smoothie. 

Mountain Rose Herbs Marshmallow Root Product Links: Organic Marshmallow Root Extract, Organic Marshmallow Root (dried and cut), and Persephone's Tea Organic.

Earthley Marshmallow Root Product Links: Digest Ease Herbal Extract and Detox Herbal Tincture. 

#7 Astragalus is an herbal root with immune-modulating properties, liver support, antibacterial, and anti-inflammatory. In a self-controlled case study, they found taking astragalus may support the Estimated Glomerular Filtration Rate. Astragalus is valued in traditional medicine for its immune and adaptogenic properties, with potential kidney benefits.

• Supports Immune Health for Kidney Function: Astragalus may help maintain a healthy immune system, indirectly supporting kidney health.

• Promotes Antioxidant Activity: Its antioxidant properties may help protect kidney cells from oxidative damage.

• Aids General Vitality: Astragalus may support overall energy and vitality, which can contribute to healthy kidney function.

It is used in teas, broths, soup, stews, salad dressings, and cooked with rice. It is also great in tinctures, capsules, and the powder used in smoothies.

Mountain Rose Herbs Astragalus Root Product Link: Organic Astragalus Root (dried and cut).

Earthley Astragalus Root Product Links: Immunity Soup, Metabolism Support, and Detox Herbal Tincture. 

#8 Hibiscus is known for its diuretic properties (Perez-Torres et al, 2023) and is believed to help with fluid balance. Some studies suggest it may have a positive impact on blood pressure, which is important for kidney health. 

• Promotes Healthy Fluid Balance: Hibiscus may support the kidneys by acting as a natural diuretic, aiding fluid regulation.

• Supports Cardiovascular Health: By helping maintain normal blood pressure, hibiscus may indirectly support kidney health.

• Provides Antioxidant Support: Hibiscus’s antioxidants may help protect kidney tissues from oxidative stress.

Hibiscus is great in individual herb tea or a blended tea. Fresh or dried flowers and leaves are used in lemonade, infused waters, smoothies, syrup, yogurt, salad dressings, marinades, making homemade popsicles, and cooked with rice. It has a beautiful pink color to it and a nice tart flavor. It is also used in capsules and tinctures. 

Mountain Rose Herbs Hibiscus Product Links: Organic Hibiscus Flowers (dried and cut), Organic Hibiscus Flower Powder, and Organic Hibiscus Seeds.

Earthley Hibiscus Product Link: Bloom Joy Tea.

#9 Cinnamon is great for kidney support. Cinnamon is noted for its antioxidant and blood sugar-regulating properties, which can indirectly support kidneys (Sengsuk et al, 2016).

• Supports Healthy Blood Sugar Levels: Cinnamon may help maintain normal blood glucose, reducing stress on the kidneys.

• Provides Antioxidant Protection: Its antioxidant properties may help protect kidney cells from oxidative damage.

• Promotes Healthy Circulation: Cinnamon may support normal blood flow, which is essential for kidney function.

There are different types of cinnamon. If you are supplementing or consuming a lot regularly, it is best to go with ceylon cinnamon instead of cassia cinnamon (often found in store spice bottles). Ceylon is gentler on the liver. Too much cassia at once and over a longer period may cause liver damage.

Foodwise, cinnamon is often used in baking, applesauce, sprinkled on fruits, mixed in honeys/butters/syrups, oatmeal, yogurt, roasted vegetables, and smoothies. It is also used in warm dishes like curry and porridge. Ceylon cinnamon is most commonly used as a supplement with tea, tinctures, and capsules. 

Mountain Rose Herbs Cinnamon Product Link: Circulation Care Herbal Extract (with cassia cinnamon).

Earthley Cinnamon Product Links: Spice Tea (with ceylon), Anti Inflammatory Herbal Tincture (ceylon), Healthy Heart Herbal Tincture (ceylon), and Warm Formula Castor Detox (ceylon). 

#10 Rosemary is helpful for supporting overall kidney health in conjunction with a healthy lifestyle (Ashtiyani et al, 2013). Rosemary has antioxidant and anti-inflammatory properties that may support kidney health.

• Supports Antioxidant Defense: Rosemary’s antioxidants may help protect kidney tissues from oxidative stress, supporting normal function.

• Promotes Healthy Inflammation Response: Rosemary may help maintain a healthy inflammatory response in kidney-related tissues.

• Aids Normal Circulation: Rosemary may support healthy blood flow, which is crucial for kidney filtration processes.

Rosemary compliments many vegetables, pastas, and meats when cooking. It is often used in breads and herb butters as well as infused oils. As a supplement, it is available in teas, tinctures, and capsules.

Mountain Rose Herbs Rosemary Product Links: Organic Rosemary (dried), Organic Rosemary Powder, and Organic Rosemary Extract.

Earthley Rosemary Product Link: Cool Formula Castor Detox and Black Liver Oil.

How can we support the kidneys in our daily life?

1. Drink plenty of water. General rule is half your weight in ounces of water a day. So a 200 lb person would drink 100 ounces of water or a 150 lb person would drink 75 ounces of water a day.

2. Eat whole foods. Limit processed foods especially those with a lot of added processed sugar and processed sodium. The less toxins coming in that need to be filtered out, the easier it is on the kidneys.

3. Move often. Get plenty of movement each day whether it is exercise, walking, or gentle stretching, and practice deep breathing to engage the lymphatic system well.

4. Avoid toxins around your home. Use natural cleaning tools like vinegar and vodka with infused scents or essential oils to wipe. Use baking soda or natural sugar to scrub. There are even natural and safe dish soaps and laundry soap.

Most damage done to the kidneys didn’t happen over night so neither will its healing processes. Keep making healthy decisions, and eventually, those should catch up with the rest of your body! Every little step matters! Don’t give up on making healthier choices. We may not be able to easily replace our filters, but we do some tender loving care to keep it cleaner. 

Just care for your filter and let the little steps have a wonderful snowball effect on everything! Because once you support your kidneys well, the liver, the heart, the lymphatic system, and everything will start to feel the benefits too!