ALT: AST Ratio

Explanation

The ALT-to-AST ratio is an indicator of liver health. (source, source)

Low

A low ALT/AST ratio can indicate various physiological and nutritional factors affecting liver health. Physiologically, a low ratio may result from reduced liver enzyme production due to liver damage or dysfunction. From a nutritional perspective, inadequate intake of nutrients essential for liver function, such as antioxidants and amino acids, can contribute to an imbalance in ALT/AST levels. (source, source, source, source)

Optimization

Drink Black Coffee: Coffee consumption has been associated with lower AST levels. (source) Recommendation: Drink coffee as desired.

Active Recovery: Intense exercise has been shown to negatively affect AST levels. (source) Recommendation: Prioritize techniques to enhance recovery capacity, such as low-intensity movement and mobility, at least twice a week.

Supplement with Milk Thistle: Supplementation with milk thistle has been shown to benefit AST concentrations. (source) Recommendation: Supplement with at least 280 mg of milk thistle daily.

High

A high ALT/AST ratio may indicate physiological stress on the liver, as ALT and AST are primarily found in the liver. AST is also present in other organs like the heart and muscles. Nutritionally, excessive alcohol consumption, a diet high in saturated fats, and lack of antioxidant-rich foods may contribute to liver stress and an elevated ALT/AST ratio. (source, source, source, source)

Optimization

Limit Sugar Intake: Sugar intake has been shown to increase ALT concentrations. (source) Recommendation: Monitor and limit excess added sugar intake.

Maintain an Athletic Body Composition: As body fat increases, so do ALT levels. (source, 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.

Avoid Coffee: Coffee consumption has been associated with lower AST levels. (source) Recommendation: Monitor and limit coffee intake.