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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)
Generally, low C-reactive protein (CRP) levels are considered to be a sign of good health.
There's usually no specific concern or intervention for low CRP as it's typically a good sign of low systemic inflammation.
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)
Opt for 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) Recommendation: Consume a Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats.
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) Recommendation: 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) Recommendation: 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 fish oil: 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) Recommendation: Supplement with at least 3 grams of fish oil 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) Recommendation: Supplement with at least 1 g of curcumin daily.
