Albumin is the most abundant protein in human plasma, produced by the liver and comprising 60% of total plasma protein. It maintains oncotic pressure, acts as a transport molecule for hormones and fatty acids, and is a major antioxidant buffer in circulation. A 2020 analysis of 17,000 adults in the UK Biobank found that albumin level was one of the 5 strongest predictors of 5-year mortality, outperforming standard lipid markers and blood pressure.
Optimising Albumin
- Adequate protein intake (1.6–2.2 g/kg bodyweight daily)
- Anti-inflammatory dietary pattern — Mediterranean-style with high omega-3 and minimal ultra-processed foods
- Management of gut inflammation and permeability
- Avoidance of alcohol (which impairs hepatic albumin synthesis)
- Resistance training — reduces the inflammatory burden that suppresses albumin synthesis
albuminblood biomarkerslongevitynutritionliver functioninflammation