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C-reactive protein is primarily synthesized in the liver in response to inflammation in the body. There are many variables that influence C-reactive protein levels, such as age, weight, lipid levels, and blood pressure. (source, source)
As an acute-phase reactant, CRP rises rapidly in response to tissue injury, infection, or chronic inflammatory conditions. Monitoring CRP provides a window into the body's systemic inflammatory burden, making it a valuable marker for assessing overall cardiometabolic and immune health. (source)
Generally, low C-reactive protein (CRP) levels are considered to be a sign of good health. There is usually no specific concern or intervention needed for low CRP, as it typically reflects low systemic inflammation and healthy immune regulation.
Potential Performance Impact:
Low CRP indicates the body's inflammatory and immune-regulation systems are functioning optimally. No intervention is needed to maintain these favorable levels.
High C-reactive protein (CRP) levels can be influenced by physiological factors such as inflammation, as the liver produces CRP as part of the body's response to injury or infection. Nutritionally, consuming a diet high in processed foods, trans fats, and refined sugars can also contribute to elevated levels of C-reactive protein by promoting systemic inflammation. (source, source, source)
Potential Performance Impact:
Select Mediterranean-style meals: Adhering to a Mediterranean-style diet has been shown to positively affect C-reactive protein. (source) Due to the high levels of antioxidants from fruits and vegetables and anti-inflammatory properties of omega-3 fatty acids found in fish, this type of diet can decrease the oxidative stress that triggers inflammation, and as a result, reduce various inflammatory markers, including CRP. (source)
Protocol: Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. One serving examples: Chicken Breast (3.5 oz), Brown Rice (cooked) (1 cup), Salmon (3 oz), Lentils (1 cup)
Prioritize fatty fish: Ingestion of omega-3 fatty acids has been shown to reduce C-reactive protein. (source) The anti-inflammatory properties of omega-3 fatty acids found in fish can decrease the oxidative stress that triggers inflammation and reduce various inflammatory markers, including CRP. (source)
Protocol: Eat at least two servings of fatty fish a week. One serving examples: Salmon (3 oz), Herring (3 oz), Bluefin Tuna (3 oz), Anchovies (3 oz), Mackerel (3 oz)
Train regularly: Maintaining a healthy, active lifestyle and body weight has been shown to have positive effects on C-reactive protein. (source) Consistent physical activity can decrease resting CRP levels by decreasing cytokine production and improving endothelial function and insulin sensitivity. (source)
Protocol: Follow a structured training program that exerts your body through multiple resistance and aerobic intensities. This includes a structured aerobic program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week and a structured resistance training program with moderate to heavy loads at least twice a week for resistance training. The final set of each resistance training exercise should be taken within two repetitions of failure.
Supplement with omega-3 fatty acids: Ingestion of omega-3 fatty acids has been shown to help reduce C-reactive protein. (source) The anti-inflammatory properties of omega-3 fatty acids found in fish can decrease the oxidative stress that triggers inflammation and reduce various inflammatory markers, including CRP. (source)
Protocol: Consume at least 3 g of total omega-3 fatty acids (EPA and DHA) daily.
Supplement with curcumin: Curcumin supplementation has been shown to decrease C-reactive protein. (source) Curcumin's anti-inflammatory characteristics help reduce C-reactive protein levels by suppressing pro-inflammatory pathways that play a critical role in C-reactive protein production. (source)
Protocol: Supplement with at least 1 g of curcumin daily.
