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Globulin, a major type of protein found in the blood, is a group of large proteins that are produced by the liver and the immune system. Globulins play key roles in blood clotting, liver, and immune function. (source, source)
Low total globulin levels can result from physiological factors affecting liver function, as the liver produces several globulin proteins. Nutritionally, inadequate intake of protein-rich foods and essential amino acids may contribute to decreased globulin synthesis. (source, source)
Prioritize red meat: Moderate intake of red meat is associated with increased globulin levels. (source) Red meat is a complete source of protein that is broken down into amino acids, which leads to increased production of certain proteins, including globulin. (source) Recommendation: Consume two servings of high-quality red meat weekly.
Maintain an athletic body composition: Low globulin levels are associated with increased bodyweight. (source) Higher levels of visceral fat can increase insulin levels, suppressing the production of globulin by the liver. (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 vitamin C: Vitamin C supplementation is associated with increased globulin levels. (source) Vitamin C is a potent antioxidant that combats the negative effects of reactive oxygen species, thereby preventing damage to liver cells and allowing them to metabolize and generate proteins, increasing globulin concentrations in the body. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.
Elevated total globulin levels may be influenced by physiological factors related to immune system activity and liver function, as the liver produces several globulin proteins involved in immune defense. Nutritionally, an excessive intake of certain proteins, such as animal-based proteins, can contribute to higher globulin levels. (source, source)
Prioritize fiber-rich foods: Fiber consumption has been associated with lower globulin. (source) High fiber intake reduces inflammation through a wide variety of mechanisms. (source, source) Inflammation increases serum globulin concentrations. (source) By reducing inflammation, fiber can help suppress globulin levels. Recommendation:Incorporate fiber-rich foods with the target of at least 30 g of fiber per day.
One serving examples: Chia Seeds (2 tbs), Flaxseeds (2 tbs), Lentils (1 cup), Steel Cut Oats (1 cup), Avocado (1 medium Avocado)
Avoid alcohol: Alcohol consumption has been associated with elevated globulin levels. (source) Alcohol consumption produces inflammation in the body and increases antibodies, specifically immunoglobulin A, a type of globulin that is produced to combat the oxidative stress placed on the liver. (source) Limiting alcohol intake will reduce globulin 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.
