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Albumin is one of the most abundant circulating proteins in serum. It is made in the liver and then transferred to the bloodstream. Albumin plays a significant role in mediating fluid movement in and out of the blood vessels and as a molecule transporter. (source)
Low albumin levels can be influenced by physiological factors related to liver and kidney function, as these organs play crucial roles in albumin production and regulation. Decreased albumin levels are attributed to a sub-optimal nutritional status. (source) Insufficient protein intake can negatively affect the liver's ability to produce albumin. Further, inflammation has been shown to hinder albumin production and increase albumin breakdown and vascular permeability. (source, source)
Prioritize high-quality protein: Albumin levels have been shown to increase after eating protein, both in mixed meals and protein-only meals, in both younger and older populations. (source, source) Dietary intake of quality protein increases albumin synthesis following a meal, as the essential amino acids from the ingested protein stimulate the production of albumin. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Exercise at a high intensity: Intense exercise has been shown to increase albumin synthesis. (source). This is likely due to a redistribution of albumin through increased lymph flow from the interstitial to the intravascular space. (source) Recommendation: Recommendation: Follow a structured program ensuring at least 75 minutes of 75% Max Heart Rate or greater weekly.
Avoid alcohol: Increased alcohol consumption has been associated with decreased levels of albumin. (source) Chronic alcohol consumption increases inflammation by increasing inflammatory mediators, like TNF-α, IL-1, and IL-6, which can lead to a reduction in albumin levels. (source) Recommendation: Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with a quality protein source: Intake of complete protein sources, or those that contain all of the essential amino acids, has been shown to play a crucial role in supporting optimal albumin levels. The breakdown of protein releases essential amino acids, which serve as the building blocks for albumin. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.
Supplement with fish oil: Fish oil supplementation has been shown to help support healthy albumin levels. (source, source) Fish oil supplements contain EPA and DHA, which are omega-3 fatty acids that have been shown to reduce inflammation. Chronic inflammation has been associated with decreased albumin production. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.
Elevated albumin levels can often be linked to physiological factors related to liver function and inflammation. From a nutritional perspective, poor hydration and excessive intake of protein-rich foods can temporarily increase albumin levels. (source, source)
Prioritize proper hydration: High albumin levels are a sign of dehydration. (source, source) Dehydration leads to a lower blood plasma volume, which causes higher albumin levels. (source) Adequate fluid intake may help promote optimal hydration status and albumin levels. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.
Incorporate salt: Consumption of electrolytes, particularly salt, has been shown to aid in hydration. (source) Balancing fluid levels helps optimize albumin levels. (source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.
Perform breathwork and/or meditation: High stress levels are associated with elevated albumin levels. (source) Breathwork has been shown to reduce markers of stress. (source) Decreasing stress through activities like breathwork and meditation can help normalize albumin concentrations. Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with electrolytes: Supplementation with electrolytes, particularly salt, has been shown to aid in hydration. (source) Supporting optimal fluid levels can help optimize albumin levels. Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.
Supplement with lemon balm: High stress levels are associated with elevated albumin levels. (source) Supplementing with lemon balm can help reduce stress levels. (source, source) Decreasing stress throughout the day helps to normalize albumin concentrations. Recommendation: Supplement with at least 300mg of lemon balm.
