Explanation
The Fatty Liver Index provides insight into metabolic function, gut health, and the resultant impact on the liver. (source, source)
Low
Low Fatty Liver Index levels may result from physiological factors related to liver health and metabolic function, as the liver plays a key role in fat metabolism and storage. Nutritionally, a balanced diet low in saturated fats and sugars can support a healthy Fatty Liver Index. (source, source, source)
Generally, low fatty liver index readings are considered to be a sign of good health.
Optimization
Low fatty liver index readings usually do not require any specific treatment unless it is associated with a specific illness. There is no suggested nutritional, lifestyle, or supplement-based intervention.
High
A high Fatty Liver Index can result from physiological factors related to liver function, including lipid metabolism and regulation, as well as dietary behaviors that lead to fat accumulation. Physiologically, disruptions in liver function can lead to increased fat deposition in the liver. Nutritionally, consuming a diet high in processed foods, sugars, and unhealthy fats can contribute to liver fat accumulation, highlighting the importance of a balanced diet rich in whole foods for liver health. (source, source, source)
Optimization
Prioritize fatty fish: Consumption of omega-3 fatty acids has been shown to lower serum triglycerides. (source) Omega 3-fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (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)
Maintain an athletic body composition: Decreases in body weight have been associated with decreases in triglycerides. (source) Increased body fat causes the body to store more triglycerides in fat cells, resulting in an increased circulating level. (source) Additionally, increased body fat is associated with insulin resistance, which has been shown to trigger excess fatty acid release for conversion to triglycerides. (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 fish oil: Ingestion of omega-3 fatty acids has been shown to lower triglycerides. (source) Omega-3 fatty acids decrease liver production of very low-density lipoproteins (VLDL) and triglycerides while also increasing breakdown and their removal from the bloodstream. (source) Recommendation: Supplement with at least 3 g of fish oil daily.
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 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.: Smoking has been associated with high levels of GGT. (source) 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.
Associated Biomarkers
