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Erythrocyte sedimentation rate is an indication of inflammatory activity in the body. Red blood cells, or erythrocytes, clump together when protein levels increase in the blood as a result of inflammatory conditions. The Westergren method assesses the rate at which these cells "fall" out of a sample of blood. (source)
ESR provides a broad, nonspecific measure of systemic inflammation. While it does not pinpoint a specific condition, an elevated ESR reflects increased fibrinogen, immunoglobulins, or other acute-phase proteins — all of which signal the body is actively responding to inflammatory stress. (source)
Low sedimentation rate is generally considered a sign of good health. It usually does not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.
A low ESR suggests minimal systemic inflammation, efficient immune regulation, and healthy acute-phase protein levels. This reading indicates the body's recovery and inflammatory control mechanisms are functioning well. (source)
High sedimentation rate can stem from physiological factors such as inflammation and tissue damage, as increased levels of certain proteins cause red blood cells to clump together and settle more quickly. From a nutritional perspective, factors like excessive intake of inflammatory foods may also contribute to elevated sedimentation rates. (source, source, source)
Potential Performance Impact:
Prioritize fatty fish: Ingestion of omega-3 fatty acids has been shown to reduce sedimentation rate. (source) Omega-3 fatty acids reduce inflammation, which decreases sedimentation rate. (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: Physical activity is associated with lower sedimentation rates. Regular exercise decreases inflammatory markers and thus improves sedimentation rate. (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 curcumin: Curcumin supplementation is associated with lower sedimentation rates. Curcumin suppresses pro-inflammatory signaling pathways, which positively impacts sedimentation rate. (source)
Protocol: Supplement with at least 1 g of curcumin daily.
