Explanation
The anion gap is the measured difference between positively charged ions (e.g., sodium) and negatively charged ions (e.g., chloride). This calculation provides insight into the acid-base balance within the body, as well as fluid and electrolyte status. (source)
Low
Low anion gap levels may arise from physiological factors related to kidney function and electrolyte balance, as the kidneys play a crucial role in regulating acid-base balance in the body. Nutritionally, factors like dehydration or inadequate intake of electrolytes such as sodium and chloride can also contribute to a decreased anion gap. (source, source)
Optimization
Incorporate salt: Consumption of salt is associated with increased serum sodium. (source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.
Avoid alcohol: Alcohol intake is associated with decreased serum sodium. (source) Alcohol causes dehydration which includes a loss of water, as well as a decrease in plasma sodium. (source) Limiting the intake of alcohol aids in regulating sodium concentrations. Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with electrolytes: Sodium intake increases serum sodium levels. (source, source) Supplementing with electrolytes containing sodium increases sodium levels in the body. Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.
Limit chloride-rich foods: Consumption of chloride-rich foods has been shown to increase chloride levels in the body. (source, source) Limiting the intake of chloride-rich foods will decrease chloride concentrations. Recommendation: Monitor and limit excess consumption of chloride-rich foods, like seaweed, tomatoes, and olives.
Avoid chloride supplements: Consumption of chloride has been shown to increase chloride levels. (source, source) Limiting the intake of chloride will decrease chloride concentrations. Recommendation: Monitor chloride intake and concentrations in supplements.
Perform breathwork and/or meditation: Slowed breathing exercises have been shown to decrease markers of blood carbon dioxide levels. (source) Breathwork can help improve breathing efficiency and promote the removal of carbon dioxide. (source) Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
High
High anion gap levels can be influenced by physiological factors relating to kidney function, as the kidneys play a vital role in maintaining the body's acid-base balance. Nutritionally, excessive consumption of acidic foods or inadequate fluid intake can contribute to an elevated anion gap. (source, source, source)
Optimization
Limit salty foods: High sodium intake increases serum sodium levels. (source) Limiting the consumption of salty foods decreases sodium concentrations. Recommendation: Monitor and limit excess salt intake.
Avoid sodium: High sodium intake increases serum sodium levels. (source) Limiting the consumption of sodium decreases sodium levels. Recommendation: Monitor excess sodium intake and supplement concentrations.
Prioritize chloride-rich foods: Consumption of chloride-rich foods has been shown to increase chloride levels. (source, source) Recommendation: Consume at least two servings of chloride-rich foodsolives a week.
One serving examples: Table Salt (1 tsp), Seaweed (dried) (3 g), Green Olives (10 large olives), Cheddar Cheese (1.5 oz)
Maintain fluid balance: Overconsumption of water can reduce serum chloride. (source) Excess water dilutes the concentration of electrolytes in the bloodstream, including chloride. The kidneys then work to eliminate excess fluid, resulting in increased excretion of chloride in urine. (source, source) Ensuring proper hydration will help regulate chloride levels. Recommendation: Monitor water consumption to ensure no more than 0.5 fl oz of water per pound of body weight per day.
Prioritize high-quality protein: During protein digestion, amino acids are broken down and utilized for energy which then generates carbon dioxide as a byproduct. (source) Recommendation: Eat 0.8 to 1.0 g of protein per pound of body weight per day.
One serving examples: Eggs (3 large eggs), Chicken Breast (3.5 oz), Beef (lean cuts) (3.5 oz), Salmon (3 oz), Pork (lean cuts) (3.5 oz), Tofu (3.5 oz)
Engage in creative pursuits: Creative arts have been shown to optimize serum carbon dioxide. (source) Engagement in creative arts, including music and art therapy, significantly reduces stress, which can cause rapid or shallow breathing resulting in decreased carbon dioxide levels. (source, source) Reducing stress can indirectly improve carbon dioxide levels. Recommendation: Incorporate creative activities, like painting and crocheting, into weekly life.
Supplement with a quality protein source: During protein digestion, amino acids are broken down and utilized for energy which then generates carbon dioxide as a byproduct. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of body weight per day.
Associated Biomarkers
