3 ways to reduce GGT levels

3 ways to reduce GGT levels
3 ways to reduce GGT levels

Gamma glutamyltransferase (GGT) is an enzyme found in the blood and its increased level may indicate damage to the liver or bile ducts such as cholelithiasis. In addition, a high GGT level can be a symptom of liver damage caused by excessive alcohol consumption. Usually, GGT levels are determined by a routine blood test. If you are concerned that your GGT levels are high, see your doctor. Certain changes in diet, such as eating more fruits and vegetables and less red meat, can lower levels of gamma glutamyltranspeptidase.


Method 1 of 3: Reduce the level of gamma glutamyltransferase through food

Lower GGT Levels Step 1

Step 1. Eat more eggs and poultry

These foods contain an antioxidant called glutathione which helps reduce the levels of GGT in the blood. Healthy proteins like chicken and eggs not only reduce GGT but also protect and maintain healthy liver. Eat two or three scrambled or fried eggs for breakfast or a grilled chicken or chicken sandwich for lunch.

You can also find glutathione in some nuts and legumes, including Brazil walnuts

Lower GGT Levels Step 2

Step 2. Reduce the consumption of red meat

Unlike eggs and white meats, red meats such as pork and beef do not contain glutathione. While red meat doesn't necessarily increase GGT levels, it does nothing to lower them.

Therefore, do not consume steak for dinner and replace it with baked chicken

Lower GGT Levels Step 3

Step 3. Eat 10 to 11 servings of vegetables per week

Vegetables high in vitamin C and fiber can help reduce GGT levels. Your goal should be to eat two servings of vegetables per day. For example, you can have a side salad for your lunch and a plate of steamed broccoli or grilled asparagus for dinner.

Vegetables that are high in vitamin C and fiber include tomatoes, spinach, carrots and romaine lettuce

Lower GGT Levels Step 4

Step 4. Eat 5-6 servings of fruit per week

As with vegetables, the consumption of fruits is recommended to reduce the levels of gamma glutamyltransferase, especially those which are rich in vitamin B9, beta-carotene and vitamin C. These are pumpkin, apricot, tomato, lemon and orange. Make the effort to eat one serving of fruit per day. For example, for breakfast, you can eat an orange or a sliced ​​tomato on a salad for dinner.

If you want to include more fruit in your diet, juices can also help lower GGT levels. Be sure to drink highly concentrated natural juices and not just sweet, flavored water

Method 2 of 3: Make lifestyle changes

Lower GGT Levels Step 5

Step 1. Get 30 minutes of light to moderate exercise each day

Regular exercise improves the level of biomarkers, including GGT. However, intense exercise can put stress on the body, which can cause gamma glutamyltransferase levels to increase. Therefore, doing light to moderate exercise is recommended. Before starting a training program, consult your doctor. Here are some great activities you can do to exercise:

  • stroll;
  • jog around the neighborhood;
  • do low-impact aerobic exercise;
  • take dance lessons;
  • watch fitness videos.
Lower GGT Levels Step 6

Step 2. Take a magnesium supplement

This will allow you to keep GGT levels at an optimal level. The body needs magnesium to keep the liver in good working order and to regulate levels of gamma glutamyltransferase. It is likely that your diet is not providing the necessary amount of magnesium and in this case a supplement can be of great help. Magnesium supplements take a long time to work and for this you need to take them for at least six weeks before you notice their effects.

  • Talk to your doctor before taking any vitamin or supplement.
  • Be sure to follow the directions on the product label.
Lower GGT Levels Step 7

Step 3. Take a supplement of Milk Thistle

This will allow you to support liver function. This herb has long been used not only to support liver function, but also to reduce GGT levels. It is not always effective, but in some cases it is a great alternative to improve liver function.

  • As with other supplements, you should consult your doctor before taking Milk Thistle, especially if you are taking any other medicines.
  • You should ingest the Milk Thistle supplement according to the directions on the product label.
Lower GGT Levels Step 8

Step 4. Take a curcumin supplement

Usually diferuloyl methane is used as a spice in Indian cuisines just like curry. However, it is also sold as an herbal supplement. Besides having anti-inflammatory properties, curcumin may reduce the effects caused by high levels of GGT, even with health problems caused by the increase.

  • Talk to your doctor before taking any supplements.
  • You should always take supplements in accordance with the doses indicated on the product label.
Lower GGT Levels Step 9

Step 5. Include a fish oil supplement in your diet

Choose a supplement that is high in fish oil and take 4g per day for at least three months. Fish oil helps reduce GGT levels in non-alcoholic fatty liver disease.

Talk to your doctor before including this supplement in your diet and follow the directions on the bottle

Lower GGT Levels Step 10

Step 6. Take a glutathione supplement

Do this while you are making changes in your diet. Some people have reduced their GGT levels by consuming glutathione. In many cases, increased levels of glutathione in the body cause GGT to decrease. However, it does not work for everyone.

Talk to your doctor before adding glutathione to your diet and always remember to follow the directions on the product label

Lower GGT Levels Step 11

Step 7. Stay away from environmental toxins, such as lead

Environmental toxins cause stress in the body and can damage liver function. They can affect the endocrine system causing weight gain which may increase the risk of increased levels of gamma-glutamyltranspeptidase. In addition, their accumulation in the body can cause an increase in GGT. Reduce your exposure to these toxins to keep your enzyme levels in check. Here are the environmental toxins you should avoid, especially if your GGT levels are high:

  • the lead;
  • cadmium;
  • carbon dioxide;
  • pesticides (especially those containing organochlorine compounds).

Method 3 of 3: Manage a high level of GGT associated with alcohol consumption

Lower GGT Levels Step 12

Step 1. Drink no more than one or two alcoholic drinks per day

High levels of GGT in the blood can also be caused by excessive alcohol consumption, even if the liver is in good condition. When a person drinks alcohol frequently, a metabolic pathway that releases GGT is usually activated to help break down the alcohol. So if you want to lower your GGT levels, try to drink less alcohol.

The guidelines for moderate alcohol consumption recommend that women under 65 drink no more than one drink per day and men under 65 should drink two drinks per day

Lower GGT Levels Step 13

Step 2. Increase your daily coffee intake

Generally speaking, coffee protects the liver from substances that could otherwise be harmful, such as GGT. Drink 2-3 cups of coffee in the morning, and 2 more later in the day. Frequent consumption of coffee can reduce high levels of GGT in the blood in people who have liver disease or who drink alcohol often.

Excessive coffee consumption can pose health risks. For adults, it is recommended to drink a maximum of four cups of coffee per day

Lower GGT Levels Step 14

Step 3. Have the doctor check your GGT levels if you drink too much

On average, we talk about binge drinking when a person drinks four to six alcoholic drinks a day. If you are a heavy drinker and drink more than 80g of alcohol per day, your gamma glutamyltranspeptidase levels are likely to be high to a level which could be harmful to your health. See your doctor and have him do a blood test to measure your GGT levels. Your doctor will take blood from a vein in your arm and send it to the lab for analysis.

  • Your doctor will probably tell you not to eat, drink, or take any medicine for 10 to 12 hours before the test, as medicines, drinks, and food can affect liver tests.
  • Tell the doctor about all supplements and medications you take, including over-the-counter ones.
  • Lab results can be ready in at least a few hours, but it can also take a few days.


  • If you are applying for health insurance, the first thing the company will ask you is to provide the result of a blood test. If the lab indicates that your GGT levels are high, the insurance company will likely reject your claim because they will view those levels as a handicap.
  • Gamma glutamyltransferase is almost never evaluated in isolation, as its increase can be caused by multiple illnesses associated with alcohol consumption. Most doctors will do this test in conjunction with others that are also used to monitor the levels of enzymes in the blood.
  • If the results of the liver tests are not normal, the doctor will do further tests to determine the cause of the abnormality. Liver tests alone are not enough to make a diagnosis.

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