Alanine aminotransferase (ALT) and aspartate aminotransferase (AST) are enzymes found within liver cells that play a part in amino acid metabolism. These enzymes are normally present in the bloodstream at low levels. When liver cells are damaged, however, they spill into the blood, leading to elevated readings on a blood test. An elevated enzyme level is not a diagnosis in itself, but rather an indication of liver stress or injury that warrants further investigation. This article explores natural methods to support liver health and promote the return of these enzyme levels to a healthy range. Before making any significant changes, consult a healthcare professional, as elevated liver enzymes require a medical diagnosis to determine the underlying cause.
Understanding Elevated Liver Enzymes
Elevated liver enzymes primarily signal inflammation or damage to the liver tissue, often stemming from conditions that cause fat accumulation within the organ. The most common cause is Non-Alcoholic Fatty Liver Disease (NAFLD), which is strongly linked to obesity, type 2 diabetes, and metabolic syndrome. In NAFLD, excess fat builds up in the liver cells, leading to inflammation and the subsequent leakage of ALT and AST into the bloodstream. Addressing lifestyle factors that contribute to metabolic dysfunction is the most effective natural approach.
The liver is the body’s main chemical processing plant, making it vulnerable to environmental and internal stressors. Chronic, heavy alcohol consumption is another frequent cause, as alcohol metabolism produces toxic byproducts that directly injure liver cells. Other causes include viral infections like Hepatitis B and C, and side effects from certain medications or herbal supplements. Natural interventions aim to reduce these stressors, which often involve fat, inflammation, or chemical stress.
Specific Dietary Adjustments for Liver Health
Dietary changes form the foundation of naturally lowering liver enzymes by directly targeting the causes of fat buildup and inflammation. A key strategy involves significantly reducing the intake of refined carbohydrates and added sugars, especially fructose, which the liver must process. Excess dietary sugar is readily converted into fat in the liver, directly contributing to the progression of NAFLD and enzyme elevation. Eliminating processed foods, which are high in both sugars and unhealthy fats, is a powerful first step toward reversing liver fat accumulation.
Focusing on fat quality is equally important, meaning avoiding saturated fats and trans fats found in many baked goods and fried foods. Incorporating healthy monounsaturated and polyunsaturated fats, such as those found in olive oil, avocados, and walnuts, supports liver health. Olive oil has been shown to reduce fat accumulation in the liver and improve blood levels of liver enzymes due to its high content of beneficial fatty acids. These healthy fats help modulate inflammation and are a better energy source than refined carbohydrates.
Increasing dietary fiber, both soluble and insoluble, helps improve metabolic health and aids the liver indirectly. Soluble fiber from foods like oats, beans, and apples can help regulate blood sugar and cholesterol levels, reducing the overall metabolic burden on the liver. A diet rich in antioxidant-dense foods protects liver cells from free radical damage caused by inflammation. Incorporating leafy greens, berries, and daily coffee consumption provides potent antioxidants linked to lower abnormal liver enzyme levels and reduced risk of liver damage.
Weight Management and Toxin Avoidance
Achieving and maintaining a healthy body weight is one of the most effective ways to normalize elevated liver enzymes, particularly when NAFLD is the cause. Even a modest weight loss of 5% to 10% of body weight can significantly reduce liver fat and improve enzyme readings. This reduction in visceral fat, the fat stored around internal organs, is particularly impactful, as it is metabolically active and contributes heavily to liver inflammation.
Regular physical activity complements dietary changes by helping to reduce liver fat, often independently of significant weight loss. Engaging in moderate aerobic exercise, such as brisk walking, for 150 minutes per week can improve insulin sensitivity and decrease the amount of fat stored in the liver. This activity shifts the body’s metabolism away from fat storage and toward fat utilization, directly benefiting liver function.
A separate, yet important, strategy is the avoidance of known liver toxins. Alcohol is a primary hepatotoxin, and stopping its consumption is a non-negotiable step for anyone with elevated enzymes. The liver must prioritize alcohol detoxification, diverting resources from its other functions and causing direct damage to its cells. It is also prudent to use common over-the-counter medications, such as acetaminophen, only as directed, as they can place a significant chemical strain on the liver’s processing capacity.
Targeted Nutritional Support Strategies
While diet and lifestyle are primary, certain nutritional compounds offer targeted support for liver cell health and detoxification pathways. Milk Thistle, specifically its active component silymarin, is one of the most studied botanicals for liver support. Silymarin stabilizes the membranes of liver cells, protecting them from damage, and may promote the regeneration of injured liver tissue. It also acts as an antioxidant, helping to neutralize free radicals generated during liver stress.
Another beneficial compound is N-Acetyl Cysteine (NAC), which is a precursor to glutathione, often called the body’s “master antioxidant.” Glutathione is essential for the liver’s Phase II detoxification processes, helping to bind and neutralize toxins so they can be safely excreted. By boosting the internal production of glutathione, NAC enhances the liver’s capacity to handle metabolic byproducts and environmental toxins. These supplements should be used as an adjunct to foundational lifestyle changes, not as a replacement for necessary medical treatment.