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GGT, or gamma-glutamyl transferase, is an enzyme found throughout the body, though it is most commonly found in liver cells. This biomarker is a measure of liver function and an indicator of alcohol intake. (source, source)
Low serum GGT levels may stem from physiological factors affecting liver function, as GGT is primarily produced in the liver. Nutritionally, deficiencies in certain nutrients essential for liver health, such as antioxidants like vitamin C and E, can also contribute to lower GGT levels. (source, source)
Prioritize red meat: Consumption of red meat is associated with elevated serum GGT. (source) Red meat contains iron, which helps maintain a balance between pro- and antioxidative stress pathways, which influence GGT concentrations. (source) Recommendation: Consume two servings of high-quality red meat weekly.
Maintain an athletic body composition: Body mass index is associated with serum GGT. (source) Increased body fat, particularly central adiposity, is associated with higher free radicals and oxidative stress, which leads to increases in liver enzymes, including GGT. (source) Recommendation: Maintain a high-performance diet and exercise program that supports a body composition of no more than 15% body fat for men and 20% for women.
Supplement with iron: Iron supplementation is positively associated with GGT. (source) Iron helps maintain a balance between pro- and antioxidative stress pathways, which influence GGT concentrations. (source) Recommendation: Supplement with at least 9 mg of elemental iron daily.
Elevated serum GGT levels may be linked to physiological factors related to liver health, as GGT is primarily produced in the liver and plays a role in detoxification processes. From a nutritional perspective, excessive alcohol consumption and a diet high in refined sugars and processed foods can contribute to higher GGT levels. (source, source)
Prioritize vegetables: Vegetable consumption is associated with low GGT. (source) Vegetables contain numerous antioxidants, including flavonoids, polyphenols, and carotenoids, that combat free radicals and oxidative stress in the liver, thereby decreasing liver enzyme levels, including GGT. (source) Recommendation: Consume four servings of vegetables daily.
Prioritize fruit: Consumption of fruit is associated with low GGT. (source) Fruit contains numerous antioxidants, including flavonoids, polyphenols, and carotenoids that combat free radicals and oxidative stress in the liver, thereby decreasing liver enzymes, including GGT. (source) Recommendation: Consume at least two servings of fruit daily.
One serving examples: Apple (with skin) (1 medium apple), Orange (1 medium orange), Blueberries (1 cup), Blackberries (¾ cup), Pear (1 medium pear)
Avoid alcohol: Alcohol consumption has been associated with elevated GGT. (source) Alcohol is metabolized in the liver which triggers the release of GGT. (source) Limiting alcohol intake will decrease GGT concentrations in the body. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Avoid smoking: Smoking has been associated with high levels of GGT. (source) Research suggests that the heavy metal and ethanol consumption related to smoking may result in oxidative stress, triggering the release of GGT and increasing concentrations in the body. (source) Avoiding smoking will decrease GGT levels. Recommendation: If a smoker, take the steps to quit. If not, avoid areas where secondhand smoke is present.
Supplement with milk thistle: Supplementation with milk thistle has been shown to lower serum GGT levels. (source) Milk thistle contains a powerful antioxidant called silymarin, which supports metabolic pathways that reduce oxidative stress and decrease GGT levels. (source) Recommendation: Supplement with at least 420 mg of milk thistle daily.
Supplement with CoQ10: CoQ10 status has been shown to have positive effects on GGT concentrations. (source) CoQ10 contains antioxidants with anti-inflammatory properties that support pathways relating to liver metabolism, which leads to reductions in GGT. (source) Recommendation: Supplement with at least 100 mg of CoQ10.
