Gamma-GT are enzymes that participate in the body’s chemical reactions. They are mainly found in the liver cell membranes, as indicated by this study.
They facilitate the transfer of amino acids between cells and detoxify the body. They play an essential role in antioxidant defense mechanisms, particularly in the recycling of glutathione.
They are markers of liver function: they indicate if there is a problem with the liver. When found in excess in the bloodstream, it’s a warning sign. Measured by a blood test, a normal gamma-GT level, in international units of activity per liter, is considered to be between:
- 15 and 45 IU/L for men
- 10 and 35 IU/L for women
If your level is too high and there are no apparent pathological causes, I recommend implementing these various tips and habits to reduce these liver enzymes as quickly as possible.
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1. Limit your alcohol consumption
Occasional excessive alcohol consumption does not pose a risk of increasing GGT. However, if it becomes chronic, your liver could be affected.
Is this your case? Limit your alcohol consumption, surround yourself with people who drink in moderation, avoid party venues, and find activities that will distract you from thinking about alcohol.
A health professional can also support you in reducing your daily alcohol intake.
2. Adopt a balanced diet
A poor diet rich in fats and refined sugars contributes to poor liver health and an increased risk of obesity. This is particularly suggested by this study.
To avoid being overweight and a deterioration of your liver function, ensure you maintain a balanced diet. I recommend including raw foods, plenty of vegetables, poultry, and eggs in your weekly menu.
Lemon juice, due to its diuretic properties, is also a good ally for your liver.
As for sweets, ultra-processed dishes, charcuterie, and red meat: consume them in moderation (there’s no need to ban them entirely).
3. Incorporate choleretic and cholagogue plants into your routine
A choleretic product promotes bile production, while a cholagogue product aids its elimination. Thus, a good bile function promotes waste elimination and fat absorption, thereby assisting liver function.
Black radish root and dandelion root extract can help maintain good bile function. This is also true for artichoke, as shown in this study.
Don’t hesitate to add them to your routine, in the form of infusions or dietary supplements, for example.
4. Start exercising
Since obesity is one of the factors that can deteriorate your liver health, I recommend engaging in regular physical activity.
According to this study, exercising could reduce liver fat and contribute to good liver health. So, don’t hold back: it’s good for your health and your mood.
Choose an activity you enjoy, for more regularity: running, swimming, weightlifting, or team sports, there is something for everyone.
5. Avoid self-medication
Some medications can lead to an increase in gamma-GT and have a negative impact on your bile function. In rare cases, they can even cause drug-induced cirrhosis.
If your gamma-GT levels are too high, avoid self-medication and contact a healthcare professional. They can assess the situation with you, identify the cause of the increase in liver enzymes, and, if necessary, adjust your medication.
How long does it take to lower gamma-GT?
It’s difficult to provide an exact answer to this question. The decrease in your gamma-GT depends on the cause of their increase, your physical activity, your weight, your diet and alcohol consumption, and other individual specifics.
For the alcohol-related increase, it would take about 25 days after the last consumption to see the gamma-GT level reduced by half.
