16 oz coconut water (about 1200 mg of potassium) ½ tsp of Celtic sea salt 400 mg of potassium chloride powder (about 200 mg of potassium) ¼ tsp of magnesium malate powder (about 60 mg of magnesium) 2 tsp lime juice Juice of half an orange Orange slices, for garnish Splash of coconut cream A dash of your favorite sweetener to taste (raw honey, maple syrup, monk fruit, etc.), optional

Meet The Kidneys

Aug 10, 2026

By Shae Brackett, LMT Customer Service & Social Media

01

Meet The Kidneys

The kidneys are about the size of your fist, with each one measuring roughly 4 to 5 inches long. Most people have two kidneys, located on either side of the spine just below the rib cage, where they are partially protected by the lower ribs and surrounded by cushioning fat. Together, they weigh less than a pound. Their primary role is to filter the blood, but they also perform many other vital functions that help keep your body healthy and in balance.

The kidneys continuously filter your blood, removing waste products and excess water while returning important nutrients, electrolytes, and fluids back into circulation. They help regulate fluid balance, maintain healthy levels of minerals such as sodium, potassium, calcium, and phosphorus, and support a healthy acid-base balance. The kidneys play an important role in maintaining healthy blood pressure by helping regulate fluid volume and producing hormones that help regulate blood pressure. They activate vitamin D, allowing your body to absorb calcium and support healthy bones. They also produce erythropoietin, a hormone that signals the bone marrow to make red blood cells. In addition, the kidneys help eliminate certain medications and metabolic waste products through urine while carefully conserving the substances your body still needs. Your kidneys help maintain your body's internal environment, making them among the most remarkable and essential organs for overall health.

02

Anatomy & Function

The kidneys are two bean-shaped organs located just below the rib cage on either side of the spine. Each kidney is about the size of a fist, and together they make up one of the body's most important filtration systems. Although they're best known for producing urine, the kidneys perform many essential jobs that help keep your body balanced and functioning properly.

There are many important parts of the kidneys, each with a unique role. The renal cortex is the outer layer of the kidney where blood filtration begins. Just beneath it is the renal medulla, which contains cone-shaped structures called renal pyramids that help concentrate urine and regulate water balance. At the center of the kidney is the renal pelvis, a funnel-shaped chamber that collects urine before it travels to the bladder through the ureter. Blood enters each kidney through the renal artery, where it is filtered by millions of tiny filtering units called nephrons. These remarkable structures remove waste products while returning water, electrolytes, and other valuable substances back into the bloodstream. Once filtered, clean blood leaves the kidney via the renal vein and continues circulating throughout the body.

Every part of the kidney works together like a highly efficient recycling and filtration system, constantly monitoring your body's fluids, minerals, and waste products to help maintain a healthy balance every minute of every day.

01

Meet The Kidneys

The kidneys are about the size of your fist, with each one measuring roughly 4 to 5 inches long. Most people have two kidneys, located on either side of the spine just below the rib cage, where they are partially protected by the lower ribs and surrounded by cushioning fat. Together, they weigh less than a pound. Their primary role is to filter the blood, but they also perform many other vital functions that help keep your body healthy and in balance.

The kidneys continuously filter your blood, removing waste products and excess water while returning important nutrients, electrolytes, and fluids back into circulation. They help regulate fluid balance, maintain healthy levels of minerals such as sodium, potassium, calcium, and phosphorus, and support a healthy acid-base balance. The kidneys play an important role in maintaining healthy blood pressure by helping regulate fluid volume and producing hormones that help regulate blood pressure. They activate vitamin D, allowing your body to absorb calcium and support healthy bones. They also produce erythropoietin, a hormone that signals the bone marrow to make red blood cells. In addition, the kidneys help eliminate certain medications and metabolic waste products through urine while carefully conserving the substances your body still needs. Your kidneys help maintain your body's internal environment, making them among the most remarkable and essential organs for overall health.

02

Anatomy & Function

The kidneys are two bean-shaped organs located just below the rib cage on either side of the spine. Each kidney is about the size of a fist, and together they make up one of the body's most important filtration systems. Although they're best known for producing urine, the kidneys perform many essential jobs that help keep your body balanced and functioning properly.

There are many important parts of the kidneys, each with a unique role. The renal cortex is the outer layer of the kidney where blood filtration begins. Just beneath it is the renal medulla, which contains cone-shaped structures called renal pyramids that help concentrate urine and regulate water balance. At the center of the kidney is the renal pelvis, a funnel-shaped chamber that collects urine before it travels to the bladder through the ureter. Blood enters each kidney through the renal artery, where it is filtered by millions of tiny filtering units called nephrons. These remarkable structures remove waste products while returning water, electrolytes, and other valuable substances back into the bloodstream. Once filtered, clean blood leaves the kidney via the renal vein and continues circulating throughout the body.

Every part of the kidney works together like a highly efficient recycling and filtration system, constantly monitoring your body's fluids, minerals, and waste products to help maintain a healthy balance every minute of every day.

Supporting Systems and Interactions

The human body is a marvel of interconnected systems, each playing a vital role in maintaining balance, health, and vitality. While we often think of the body's organs and processes in isolation, the truth is that no part functions alone. Every system relies on and influences others in a delicate dance of cooperation.

When one system is compromised, others often compensate or respond, illustrating how deeply intertwined all functions are. The body, then, is not just a collection of parts, but an integrated whole, where every aspect plays a crucial role in maintaining the flow of life, energy, and healing. Understanding this interconnectedness allows us to approach health holistically, nurturing not just individual parts, but the whole person.

Supporting Systems

The kidneys work closely with nearly every major body system, helping maintain the delicate balance your body needs to function properly. They are most closely connected with the circulatory system, where they continuously filter blood, remove waste products, and regulate fluid volume. By maintaining the proper balance of water and electrolytes, the kidneys help support healthy blood pressure and ensure that nutrients and oxygen can be efficiently delivered throughout the body.

The kidneys are also a key part of the urinary system, where they produce urine to remove waste products and excess fluids. They work alongside the digestive system by helping regulate minerals such as sodium, potassium, calcium, and phosphorus that are absorbed from the foods you eat. Their partnership with the skeletal system is equally important, as they activate vitamin D into its usable form, allowing the body to absorb calcium and support healthy bones and teeth.

The kidneys also support the muscular, nervous, and cardiovascular systems by carefully maintaining electrolyte balance. Healthy levels of sodium, potassium, calcium, and magnesium are essential for proper muscle contractions, nerve signaling, and maintaining a regular heartbeat. Every day, the kidneys help keep these systems working together by constantly monitoring and adjusting the body's internal environment.

Hormones

The kidneys are much more than filters. They are also hormone-producing organs that play an important role in the endocrine system.

One of the most important hormones produced by the kidneys is erythropoietin (EPO), which signals the bone marrow to produce red blood cells. These red blood cells carry oxygen throughout the body, making EPO essential for healthy oxygen transport.

The kidneys also produce renin, an enzyme that initiates the renin-angiotensin-aldosterone system (RAAS). This complex hormone system helps regulate blood pressure, fluid balance, and sodium levels throughout the body.

In addition, the kidneys convert vitamin D into its active form, calcitriol. Although vitamin D is often thought of as a vitamin, its active form functions like a hormone, helping regulate calcium and phosphorus absorption to support healthy bones, muscles, and nerves.

By producing hormones and responding to hormonal signals from other organs, the kidneys help maintain homeostasis, the body's ability to keep its internal environment stable. This constant communication allows the kidneys to adapt to changes in hydration, nutrition, physical activity, and many other everyday demands, making them one of the body's most important regulators of overall health.

My kidneys are strong, balanced, and resilient.

Fun & Interesting Facts

Your kidneys filter about 45 gallons of blood a day, removing waste while returning the water, nutrients, and minerals.
Each kidney contains about one million tiny filters.
You can live with only one kidney.
Your kidneys help create red blood cells.
Your kidneys activate Vitamin D by converting it into calcitriol.
Your kidneys are master recyclers.
Your kidneys are constantly checking blood chemistry, measuring and adjusting levels to keep your body in balance.
Your kidneys receive about 20% of your heart's blood output every minute.
Kidneys make up less than 1% of body weight.

What is necessary for the optimal health of this system?

Achieving and maintaining a balanced, healthy life requires a holistic approach that recognizes the complex interplay between nutrition, lifestyle, the use of herbs and supplements. Each of these elements plays a unique yet interconnected role in supporting the body's intricate systems.

Together, nutrition, lifestyle, and herbal support create a synergistic approach to health. They nurture the body as a whole, and support the body’s natural ability to heal, adapt, and flourish. Understanding the role each of these elements plays allows us to make more informed choices that contribute to lasting well-being.

Nutrition

Lean Proteins

Chicken
Turkey
Fish
Eggs
Legumes

Fruits

Blueberries
Cranberries
Grapes
Grapefruit*
Prickly pear

Vegetables

Beets
Spinach*
Garlic
Ginger

Cruciferous Vegetables

Broccoli
Cauliflower
Cabbage
Brussels sprouts
Kale

Healthy Fats

Extra virgin olive oil
Fatty fish (salmon, sardines, mackerel)
Almonds
Chia seeds
Flax seeds

Whole Grains

Organic oatmeal

Beverages

Water
Coffee
Green tea

Note: Grapefruit may interact with certain medications, and spinach is high in oxalates. Most healthy individuals can enjoy these foods as part of a balanced diet, but those with certain medical conditions may receive different guidance from their healthcare provider.

Key Nutrients for Healthy Kidneys

Vitamins

Vitamin A
Vitamin B Complex
Vitamin C
Vitamin D
Vitamin E
Vitamin K

Minerals

Selenium
Zinc

Other Important Nutrients & Compounds

Choline
Folate
N-Acetyl-Cysteine (NAC)
L-Glutamine
Glutathione

Lifestyle

Stay well hydrated throughout the day.
Eat a balanced, nutrient-rich diet filled with whole foods.
Stay physically active with regular exercise.
Maintain healthy blood pressure already within a normal range.
Support healthy blood sugar levels through a healthy lifestyle.
Be mindful of sodium intake and choose fresh foods when possible.
Avoid smoking and limit exposure to tobacco smoke.
Drink alcohol in moderation, if you choose to drink.
Maintain a healthy weight for your body.
Prioritize quality sleep each night.
Practice healthy stress management through activities like meditation, deep breathing, or spending time in nature.
Take medications only as directed and talk with your healthcare provider before using supplements or over-the-counter pain relievers long-term.
Don't ignore the urge to urinate, as regularly emptying your bladder supports urinary tract health.
Practice good hygiene to help reduce the risk of urinary tract infections.

Herbal Friends

Chanca Piedra (Phyllanthus niruri) – Often called "Stonebreaker" because of its long history of traditional use for urinary tract and kidney health.
Cleavers (Galium aparine)
Nettle Leaf (Urtica dioica)
Dandelion Leaf (Taraxacum officinale)
Parsley Leaf (Petroselinum crispum)
Corn Silk (Zea mays)
Gravel Root (Eutrochium purpureum)
Goldenrod (Solidago spp.)
Marshmallow Root (Althaea officinalis)
Horsetail (Equisetum arvense)
Hydrangea Root (Hydrangea arborescens)
Couch Grass (Elymus repens)
Buchu Leaf (Agathosma betulina)
Celery Seed (Apium graveolens)
Juniper Berry (Juniperus communis)
Uva Ursi (Arctostaphylos uva-ursi)*
Rehmannia (Rehmannia glutinosa)
Astragalus Root (Astragalus membranaceus)
Ginger Root (Zingiber officinale)
Turmeric Root (Curcuma longa)
Burdock Root (Arctium lappa)
Oregon Grape Root (Mahonia aquifolium)
Yellow Dock Root (Rumex crispus)
Plantain Leaf (Plantago major)
Red Clover Blossom (Trifolium pratense)

Note: These herbs have a long history of traditional use for supporting kidney and urinary tract wellness. Not every herb is appropriate for every individual, and herbs should always be chosen based on your unique health needs and in consultation with a qualified healthcare professional.

Supporting Supplements

Essential Vitamins

Vitamin A
Vitamin B Complex
Vitamin C
Vitamin D
Vitamin E
Vitamin K

Essential Minerals

Magnesium
Zinc
Selenium

Amino Acids & Antioxidants

N-Acetyl-L-Cysteine (NAC)
L-Glutamine
Glutathione
Alpha-Lipoic Acid (ALA)
Coenzyme Q10 (CoQ10)

Healthy Fats

Omega-3 Fatty Acids (Fish Oil)
Flaxseed Oil

Plant Compounds

Quercetin
Curcumin (from Turmeric)
Bromelain

Probiotics

Lactobacillus species
Bifidobacterium species
Multi-strain probiotic blends

Fiber

Psyllium Husk
Acacia Fiber
Inulin

Important Note: Healthy kidneys are essential for maintaining proper vitamin and mineral balance in the body. While many of these nutrients support overall wellness and normal kidney function, individual needs can vary. People with kidney disease or impaired kidney function should always consult their healthcare provider before starting new supplements, as some nutrients and herbs may not be appropriate for every situation.

Supporting Recipe

A circular icon displaying a tall glass filled with an orange-colored beverage and ice. It is garnished with orange slices and a lime wedge, with a halved coconut and green leaves sitting nearby.

Orange Dream Homemade Electrolyte Drink

Hydration is one of the simplest and most important ways to support healthy kidney function, and replenishing electrolytes helps your body maintain the proper fluid balance your kidneys work so hard to regulate. This refreshing Orange Dream Electrolyte Drink combines naturally hydrating coconut water with citrus, minerals, and healthy fats to help support hydration while providing key electrolytes, including potassium, sodium, and magnesium. It's a delicious way to nourish your body after exercise, time in the heat, or anytime you need a refreshing boost.

Serving Size: 1
Yield: 16oz

Time: 5 Minutes

Ingredients

16 oz coconut water (about 1200 mg of potassium)
½ tsp of Celtic sea salt
400 mg of potassium chloride powder (about 200 mg of potassium)
¼ tsp of magnesium malate powder (about 60 mg of magnesium)
2 tsp lime juice
Juice of half an orange
Orange slices, for garnish
Splash of coconut cream
A dash of your favorite sweetener to taste (raw honey, maple syrup, monk fruit, etc.), optional

Supplies

Cup
Spoon

Directions

Stir or shake liquids, powders, and sweeteners until well combined, until salts are dissolved.
Add coconut cream and mix well.
Garnish with oranges.
Enjoy over ice!

Serving Suggestion

Enjoy chilled over ice after exercise, spending time in the heat, or whenever you need to replenish fluids and electrolytes. For the best flavor, serve immediately after mixing.

Note: This recipe contains approximately 1,400 mg of potassium (primarily from the coconut water), along with sodium and magnesium to help replenish electrolytes. If you have kidney disease, take medications that affect potassium levels, or have been advised to limit potassium intake, consult your healthcare provider before consuming high-potassium beverages.

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About The Author

Shae, our Customer Service Director and Social Media Manager, has been with RidgeCrest since 2016. Shae is a licensed massage therapist, and guides the customer care team, is our culture caretaker, and serves as our creative oracle across social media, blogs, and meditations. She describes herself as creative, thoughtful, nature-loving, compassionate, and nurturing. Her favorite herbs are Ginger and Lavender, and she proudly recommends SereniZen® (formerly Anxiety Free), PhysiQOL™, SinusClear®, and Belly Be Happy®.

Click to meet the rest of the team.

Learn More

Disclaimer: This content is for educational purposes only and is intended to support the understanding of an already healthy body. It is not intended to diagnose, treat, cure, or prevent any disease. If you have or suspect a medical condition, or are considering changes to your health routine, please consult a licensed healthcare professional. This information has not been reviewed or approved by the Food and Drug Administration (FDA).

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We believe people find us when they are meant to. Welcome to RidgeCrest Herbals, a small family-owned herbal supplement company based in Utah, and doing this work since 1994!. If you are new here, our content is written by real people on our team and inspired by our almanacs, customer swag, and the everyday conversations that fuel our love of herbs and helping others. We are a fun bunch who care deeply about sharing what health and wellness means to us in real life. We hope you stick around, explore our award-winning products and wellness almanacs, and get to know our company and team a little better.