Gamma-glutamyltransferase, or GGT, is a type of enzyme that is present in the blood. High levels of GGT may be a sign of a disease that causes damage to the bile ducts, such as gallstones, or the liver. High GGT levels can also be a sign of liver damage due to excessive alcohol consumption. GGT levels are usually known during a routine blood test. Consult a doctor if you are concerned about having high GGT levels. GGT levels can be reduced through dietary changes, including increasing consumption of fruits and vegetables, and reducing red meat.
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Method 1 of 3: Reducing GGT Through Diet
Step 1. Eat more eggs and poultry
Both types of food contain an antioxidant called glutathione which reduces levels of GGT in the bloodstream. Healthy proteins like eggs and chicken will break down GGT and protect liver health. Try eating 2 or 3 omelettes in the morning for breakfast, or having grilled chicken or chicken sandwiches for lunch.
Certain nuts and legumes, such as Brazil nuts, also contain glutathione
Step 2. Reduce consumption of red meat
Unlike white meats and eggs, red meats such as beef and pork do not contain glutathione. Red meat does not significantly increase GGT levels, but also can not reduce it.
So, skip the steak for dinner, and opt for grilled chicken instead
Step 3. Eat 10 or 11 servings of vegetables each week
Vegetables that are high in fiber and vitamin C can help reduce GGT levels. Try to eat 2 servings of vegetables every day. For example, eat lettuce with lunch, and a plate of steamed broccoli or grilled asparagus with dinner.
Vegetables that contain natural fiber and vitamin C are romaine lettuce, carrots, spinach, and tomatoes
Step 4. Consume 5–6 servings of fruit each week
Like vegetables, fruit can lower GGT levels, especially fruits that are high in vitamin C, beta-carotene, and folate. For example, oranges and lemons, tomatoes, apricots, and pumpkins. Try to eat 1 serving of fruit every day. For example, eat an orange with breakfast or a slice of tomato with vegetables at night.
If you want to increase fruit consumption, drink fruit juice. Make sure what you drink is natural fruit juice with a high percentage of fruit juice, not just sugary fruit-flavoured drinks
Method 2 of 3: Changing Your Lifestyle
Step 1. Do 30 minutes of light to moderate exercise per day
Regular exercise can improve levels of biomarkers, including GGT. However, choose light or moderate exercise because strenuous exercise can overload the body and increase GGT levels temporarily. Talk to your doctor before starting an exercise program. Here are options you can try:
- Go for a walk
- Morning run
- Low impact aerobics.
- Dance course.
- Follow sports videos.
Step 2. Take magnesium supplements to support healthy GGT levels
The body needs magnesium for healthy liver function and maintaining healthy GGT levels. You may not get enough magnesium through your diet, but supplements can help. Take the supplement for at least 6 weeks before evaluating the effect because the supplement takes time to work.
- Talk to your doctor before taking any supplements, including vitamins.
- Follow the instructions on the label.
Step 3. Use milk thistle supplements to support liver function
Milk thistle has long been used to maintain liver function. In addition, this supplement can also lower GGT levels. Although not all cases are helped, at least this supplement is still a good option for improving liver function for some people.
- As with all supplements, talk to your doctor before using milk thistle, especially if you are also taking other medications.
- Follow the instructions for using milk thistle according to the package label.
Step 4. Use turmeric as a supplement
Turmeric is more often used as a spice in cooking, such as curry. However, turmeric is also available in herbal supplement form. In addition to functioning as an anti-inflammatory, turmeric also reduces the effects of high levels of GGT even though your health is already problematic because of it.
- Consult a doctor before taking supplements.
- Take supplements according to the directions on the package.
Step 5. Add fish oil supplements
Choose a high-dose fish oil supplement and use 4 grams per day for at least 3 months. Fish oil can reduce GGT levels associated with fatty liver disease that is not caused by alcohol.
Talk to your doctor before using this supplement, and follow the directions on the package
Step 6. Try a glutathione supplement to complement lifestyle changes
Glutathione can reduce GGT levels in some people. In many cases, high levels of glutathione in the body will reduce GGT levels. However, not everyone feels the benefits.
Talk to your doctor before using glutathione, and follow the directions on the package label
Step 7. Stay away from environmental toxins, such as lead
Environmental toxins stress the body and can affect liver function. In addition, this type of toxin can also increase weight because it affects the endocrine system, which can increase the risk of high levels of GGT. Toxins can also build up in the system and raise GGT levels. You can maintain GGT levels by minimizing your exposure to environmental toxins. The following environmental toxins should be avoided, especially if your GGT levels are already high:
- Lead
- Cadmium
- Dioxide
- Pesticides, especially those containing organochlorines
Method 3 of 3: Coping with Alcohol-Related GGT
Step 1. Do not drink more than 1 or 2 alcoholic drinks per day
High levels of GGT in the blood are also sometimes caused by consuming a lot of alcohol even though the liver is in good condition. When a person consumes excessive alcohol, the metabolic pathways that release GGT are activated in an attempt to break down the alcohol. So, to lower GGT, try to reduce drinking alcohol.
Alcohol drinking guidelines suggest that women under the age of 65 should not exceed 1 drink a day, and men under 65 should drink a maximum of 2 drinks a day
Step 2. Increase your daily coffee consumption
In general, coffee protects the liver from harmful substances, including GGT. Drink 2 or 3 cups of coffee in the morning, and 1 or 2 more cups during the day. In people with high GGT levels, either because of liver problems or alcohol use, frequent drinking of coffee can lower the amount of GGT in the blood.
Excessive coffee consumption also carries its own health risks. Adults should not exceed 4 mugs of coffee per day
Step 3. Ask for a GGT test if you drink a lot
The meaning of excessive drinking is 4-6 servings per day. If you drink frequently and consume more than 80 grams of alcohol per day, your GGT may increase to unhealthy levels. Visit a doctor and ask for a blood test to measure GGT levels. The doctor will draw blood from a vein in your arm and send it to a lab for testing.
- Your doctor may instruct you to avoid eating, drinking, or taking medication for 10–12 hours before the blood test because food, drink, and medication can affect liver function tests.
- Talk to your doctor about all medications and supplements you take, including over-the-counter medications and supplements.
- Wait for the results in a few hours or even a few days.
Tips
- If you want health insurance, you may be asked to submit blood test results. If the lab reports high GGT levels in the blood, the insurance company may reject your application because they interpret high GGT as a health liability.
- The GGT test is rarely done for that purpose alone because it is caused by various medical conditions (or related to alcohol). Most doctors will do the GGT test along with other tests that also monitor blood enzyme levels.
- If the liver function test turns out to be abnormal, the doctor will order other tests to determine what caused the result. This test alone cannot be used as a basis for diagnosis.
