How to Increase AST Levels Naturally at Home (When Levels Are Too Low)
Short Overview
AST (Aspartate Aminotransferase) is an important enzyme found in the liver, heart, muscles and many other tissues. It helps your body break down amino acids and supports energy production inside cells.
Most people only hear about AST when it becomes high, because high AST usually signals liver inflammation, muscle injury or other health issues.
However, in some blood reports, AST may appear lower than the reference range, which makes many people confused.
In most cases, low AST is not dangerous at all, but if the levels stay unusually low along with other symptoms, it may indicate nutritional deficiency, muscle weakness or poor protein intake.
This article explains the real reasons behind low AST, symptoms you may notice, and safe natural ways to improve your levels — mainly through diet, lifestyle and balanced nutrition.
Causes of Low AST Levels
Low AST is usually not a sign of disease, but certain conditions can cause it. Understanding the root cause helps you support your body naturally.
1. Vitamin B6 Deficiency
AST needs Vitamin B6 (pyridoxine) to function. Without B6, the enzyme activity drops, making levels appear low in blood tests.
2. Very Low Protein Intake
People who eat insufficient protein — due to dieting, fasting or poor nutrition — may have lower AST because the body lacks amino acids to maintain enzyme activity.
3. Muscle Loss or Weak Muscle Mass
AST is also found in muscles.
Very low muscle mass (elderly, sedentary lifestyle, or extreme dieting) can reduce AST levels slightly.
4. Chronic Alcohol Avoidance?
Opposite to popular belief, people who never drink alcohol or have a very healthy liver may show slightly low AST.
This is not harmful.
5. End-Stage Kidney Disease (Rare)
Low AST can be seen in people with severe kidney disease, but this is rare and usually accompanied by many other symptoms.
6. Pregnancy
Pregnant women sometimes show lower AST due to natural hormonal and metabolic changes.
7. Certain Medications
Some medications may temporarily lower AST by affecting enzyme production or metabolism.
Symptoms of Low AST Levels
Low AST by itself rarely causes symptoms, but if it is due to nutritional or muscle-related causes, you may notice:
- Unusual tiredness
- Weak muscles
- Slow recovery after exercise
- Low appetite
- Frequent weakness
- Mild nerve discomfort (if B6 deficiency is severe)
- Decreased stamina
If multiple symptoms appear together, improving nutrition usually helps.
How to Increase AST Naturally at Home
Since low AST is often linked to poor nutrition or low vitamin levels, the best way to increase AST naturally is to support your liver, muscles and metabolism with healthy food and lifestyle changes.
Diet & Food List to Improve AST Naturally
1. Foods Rich in Vitamin B6
Since AST depends on Vitamin B6, increasing B6 intake can naturally improve levels.
Best sources:
- Bananas
- Potatoes
- Chickpeas
- Eggs
- Chicken
- Fish (especially salmon and tuna)
- Spinach
- Sunflower seeds
- Avocado
2. Protein-Rich Foods
AST is an enzyme made of protein. Eating enough protein helps your body produce healthy enzymes.
Include these:
- Eggs
- Fish
- Chicken
- Milk & yogurt
- Paneer
- Lentils, beans, peas
- Almonds, peanuts
- Soy and tofu
3. Foods That Support Liver Function
A healthy liver naturally maintains AST in the normal range.
Liver-friendly foods:
- Beetroot
- Carrots
- Lemon water
- Garlic
- Green leafy vegetables
- Turmeric milk
- Berries
- Apples
These foods help improve enzyme activity and overall liver health.
4. Foods Rich in Magnesium
Muscles contain AST, and magnesium supports muscle function.
Add:
- Pumpkin seeds
- Cashews
- Walnuts
- Oats
- Whole grains
Lifestyle Changes to Improve AST Naturally
1. Regular Exercise
Moderate exercise helps build muscle mass, which may naturally improve AST activity.
Good options:
- Brisk walking
- Light jogging
- Cycling
- Resistance band training
- Bodyweight exercises like squats and push-ups
Even 20 minutes a day is enough.
2. Avoid Extreme Dieting
Severe calorie restriction or long fasting reduces protein intake, which lowers enzyme activity.
Maintain healthy meals throughout the day.
3. Adequate Hydration
Good hydration improves cellular function and supports the liver.
Aim for:
- 2.5–3 liters of water daily (depending on your body)
4. Improve Sleep Quality
Poor sleep harms metabolic health and may indirectly affect enzyme activity.
Try:
- 7–8 hours sleep
- Avoid screens before bed
- Maintain regular sleep timing
5. Reduce Stress
Chronic stress affects hormones and metabolism.
Simple methods:
- Deep breathing
- Meditation
- Light stretching
- Listening to calming music
Supplements (Safe Note)
If diet alone is not enough, certain supplements may help — but must be used safely.
1. Vitamin B6
If deficiency is confirmed, B6 supplements can improve AST levels naturally.
Safe dosage: 1.5–2 mg/day from food or supplements
(High doses can cause nerve issues — do NOT overuse.)
2. Protein Powders
If your diet lacks protein, whey or plant-based protein powder is helpful.
3. Multivitamin
A basic multivitamin improves enzyme function by correcting hidden deficiencies.
Important:
Always consult a doctor before starting any supplement, especially if you have liver or kidney issues.
When to See a Doctor
Low AST is usually harmless, but you should consult a doctor if:
- AST is extremely low
- AST stays low repeatedly in multiple tests
- You feel muscle weakness or cramps
- You have poor appetite or nutrient deficiency signs
- You are pregnant and have persistent symptoms
- You have kidney or thyroid issues
- You are on medication that affects the liver
A doctor may advise:
- Vitamin B6 test
- Complete liver function test (LFT)
- Muscle enzyme test (CK level)
- Diet & nutrition assessment
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