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AST, or aspartate aminotransferase, is a liver enzyme. While this enzyme can be found throughout the body, its presence in the blood is often an indicator of liver health. (source, source)
Low blood AST levels can be influenced by both physiological and nutritional factors. Physiologically, decreased AST levels may indicate impaired liver function. From a nutritional perspective, insufficient intake of nutrients necessary for liver health, such as B vitamins, may cause decreased AST levels. (source)
Prioritize vegetables: Basophil count has been associated with low vegetable intake. (source) A regular diet of high vegetable intake correlates to a lower inflammatory profile for white blood cells. In particular, green leafy vegetables like spinach and kale are high in dietary nitrate concentrations, which have been linked to lower levels of oxidative stress and promote a healthy gut microbiome. Together, vegetables promote a multifactorial approach to reducing basophil count. (source) Recommendation: Consume four servings of vegetables daily.
One serving examples: Salmon (3 oz), Chicken Breast (3.5 oz), Potatoes (mashed skin on) (1 cup), Yellowfin Tuna (3 oz), Chickpeas (1 cup)
Avoid coffee: Coffee consumption has been associated with lower AST levels. (source) AST levels are reduced with coffee consumption due to its polyphenol content, which exerts antioxidant properties that mediate liver enzymes. (source) Recommendation: Monitor and limit coffee intake.
Resistance training: Resistance training has been shown to increase AST levels. (source) While primarily a liver enzyme, AST can also be found in muscle tissue. Acute resistance training causes muscle damage which can lead to an increase of AST. (source) Recommendation: Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Supplement with a vitamin B complex: Vitamin B6 has been shown to improve AST concentrations. (source) Pyridoxal-5-phosphate (PLP) is a form of vitamin B6 and is a required cofactor of several enzymes, including AST. Therefore, increasing levels of B6 in the system will increase the activity of AST. (source) Recommendation: Supplement with a vitamin B complex that has at least 50% of daily recommendations for each B vitamin.
Elevated blood AST levels can often be attributed to physiological factors affecting the liver, heart, and muscles, as AST is found in high concentrations in these tissues. From a nutritional perspective, excessive intake of alcohol or the use of certain medications can contribute to increased AST levels. (source, source)
Drink green tea: Consumption of green tea extract has been shown to reduce AST levels. (source) EGCG, or epigallocatechin-3-gallate, the main catechin in green tea, is believed to reduce oxidative stress in the liver, thereby decreasing liver enzymes, including AST. (source)Recommendation: Drink at least one 8 fl oz cup of green tea daily.
Drink black coffee: Coffee consumption has been associated with lower AST levels. (source) Black coffee is high in polyphenols which exert antioxidant properties that mediate liver enzymes, including AST. (source) Recommendation: Drink coffee as desired.
Avoid alcohol: Abnormal AST levels have been associated with higher alcohol intake. (source) The liver is primarily responsible for detoxifying various metabolic and environmental toxins, including the metabolism of alcohol. Excessive alcohol intake can damage the liver due to an increase in the activity of liver enzymes, including AST. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Active recovery: Intense exercise has been shown to negatively affect AST levels. (source) An intense exercise bout can induce microscopic tears in the muscle fibers, releasing AST into the bloodstream. (source) Recovery days allow these levels to return to a normal state. Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.
Supplement with milk thistle: Supplementation with milk thistle has been shown to benefit AST concentrations. (source) Milk thistle’s flavonoid content, particularly Silymarin, exhibits antioxidant and anti-inflammatory properties that help lower liver enzymes, including AST. (source) Recommendation: Supplement with at least 420 mg of milk thistle daily.
Supplement with green tea extract: Consuming green tea extract has been shown to lower AST. (source) EGCG, or epigallocatechin-3-gallate, the main catechin in green tea, is believed to reduce oxidative stress in the liver, thereby decreasing liver enzymes, including AST. (source) Recommendation: Supplement with at least 500 mg of green tea extract.
