Explanation
The albumin-to-globulin ratio is an indicator of inflammation and nutritional status. (source)
Low
A low albumin/globulin ratio may stem from physiological factors relating to liver function and protein synthesis, as the liver produces albumin and certain globulins. Nutritionally, a diet deficient in protein-rich foods and essential nutrients like vitamin C can contribute to a lower albumin/globulin ratio. (source, source, source)
Optimization
Prioritize high-quality protein: Albumin levels have been shown to increase after eating protein, both in mixed meals and protein-only meals, in both younger and older populations. (source, source) Dietary intake of quality protein increases albumin synthesis following a meal, as the essential amino acids from the ingested protein stimulate the production of albumin. (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)
Avoid alcohol: Increased alcohol consumption has been associated with decreased levels of albumin. (source) Chronic alcohol consumption increases inflammation by increasing inflammatory mediators, like TNF-α, IL-1, and IL-6, which can lead to a reduction in albumin levels. (source) Recommendation: Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with a quality protein source: Intake of complete protein sources, or those that contain all of the essential amino acids, has been shown to play a crucial role in supporting optimal albumin levels. The breakdown of protein releases essential amino acids, which serve as the building blocks for albumin. (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.
Supplement with fish oil: Fish oil supplementation has been shown to help support healthy albumin levels. (source, source) Fish oil supplements contain EPA and DHA, which are omega-3 fatty acids that have been shown to reduce inflammation. Chronic inflammation has been associated with decreased albumin production. (source) Recommendation: Supplement with at least 3 grams of fish oil daily.
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)
High
An elevated albumin/globulin ratio can be influenced by physiological factors related to liver function, as the liver is responsible for producing albumin. Additionally, nutritional factors such as adequate protein intake can contribute to a higher ratio. (source, source, source)
Optimization
Prioritize proper hydration: High albumin levels are a sign of dehydration. (source, source) Dehydration leads to a lower blood plasma volume, which causes higher albumin levels. (source) Adequate fluid intake may help promote optimal hydration status and albumin levels. Recommendation: Drink at least 0.5 fl oz of water per pound body weight per day.
Incorporate salt: Consumption of electrolytes, particularly salt, has been shown to aid in hydration. (source) Balancing fluid levels helps optimize albumin levels. (source) Recommendation: Incorporate salty foods or add a pinch of salt to meals.
Perform breathwork and/or meditation: High stress levels are associated with elevated albumin levels. (source) Breathwork has been shown to reduce markers of stress. (source) Decreasing stress through activities like breathwork and meditation can help normalize albumin concentrations. Recommendation: Sit down and calmly focus on your breath while box breathing for up to five minutes.
Supplement with electrolytes: Supplementation with electrolytes, particularly salt, has been shown to aid in hydration. (source) Supporting optimal fluid levels can help optimize albumin levels. Recommendation: Supplement with a variety of electrolytes with at least 500 mg of sodium.
Supplement with lemon balm: High stress levels are associated with elevated albumin levels. (source) Supplementing with lemon balm can help reduce stress levels. (source, source) Decreasing stress throughout the day helps to normalize albumin concentrations. Recommendation: Supplement with at least 300mg of lemon balm.
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.
