October 23, 2025 : As kidney stones remain a common and excruciating condition globally, wellness experts are increasingly focusing on prevention rather than cure. In a recent article, wellness expert Dr. Eric Berg highlights magnesium as a critical mineral in preventing kidney-stone formation — a point frequently overlooked in standard advice.
Though hydration and diet changes remain foundational, the emerging emphasis is on how magnesium interacts in the digestive tract and urinary system to reduce the risk of stone formation. Research shows that low dietary intakes of magnesium are linked to elevated risk of recurrent calcium-oxalate kidney stones.
How Magnesium Helps Prevent Stones
- Magnesium binds with oxalate in the gut, reducing how much oxalate is absorbed and later filtered into urine — a key mechanism in calcium-oxalate stone formation.
- Higher magnesium intake is associated with lower urinary oxalate and fewer stone-forming crystals. One study of over 45,000 male health professionals found a ~29 % lower risk in the highest magnesium intake group.
- Because magnesium helps regulate mineral balance in the kidneys and urine, it supports an environment less favourable for stone formation.
Practical Sources & Dietary Guidance
Dr. Berg recommends including magnesium-rich foods in your diet as part of a holistic kidney-health plan. Common dietary sources include:
- Leafy green vegetables (spinach, kale)
- Nuts and seeds (almonds, pumpkin seeds, flaxseeds)
- Whole grains and legumes
- Bananas and other potassium-rich fruits (since magnesium and potassium often come hand-in-hand)
While supplements exist, experts caution that for individuals with existing kidney dysfunction, excess magnesium — especially from supplements — may accumulate and become hazardous.
What About Other Minerals & Habits?
Magnesium is emerging as one key mineral, but kidney-stone prevention still relies on an integrated approach:
- Adequate calcium intake from food — paradoxically — can reduce oxalate absorption in the gut.
- Potassium-rich foods also help, as they may increase urinary citrate (a stone-inhibiting compound).
- Hydration remains critical — a large volume of dilute urine helps flush crystals and prevent their aggregation.
- Moderating salt, animal protein, and oxalate-rich foods (spinach, beets, nuts) still matter.
Who Should Take Note?
People at higher risk include those with a prior kidney stone episode, high dietary oxalate intake, low magnesium intake, or conditions that reduce magnesium (like gastrointestinal malabsorption or certain medications). If you’ve had a stone, it’s wise to discuss magnesium and overall urinary-chemistry control with a kidney specialist or urologist.
Final Word
While no single nutrient is a bullet-proof guarantee against kidney stones, the growing evidence suggests magnesium plays a more central role than previously emphasised. Integrating magnesium-rich foods — alongside common prevention measures like hydration and balanced diet — offers a stronger foundation for kidney-stone prevention.
Summary
Wellness expert Dr. Eric Berg emphasises magnesium as a key mineral in preventing kidney stones by binding oxalate in the gut and reducing stone formation, alongside hydration and balanced dietary habits.