Albumin is a protein that is part of our blood, and is “intrinsic,” meaning a type of it is produced by the body itself in the liver, which is called serum albumin. It functions to carry hormones and nutrients in the blood plasma, and is among the main “solid” elements in the blood. This protein is also present in other animals and foods. The main food we consume that contains albumin is the chicken egg.

Which Foods Contain Albumin

When you eat foods like eggs, albumin is better utilized by the body metabolically. It is easy to digest, which also contributes to its biological value. Although albumin is found abundantly in the whole egg, albumin supplements consist only of dehydrated egg white, in powder form. This is because it is the most durable and easiest part to consume, and it does not need to be cooked.

Albumin supplements are made from this essential egg protein and are widely found in stores selling bodybuilding supplements. But it’s not just athletes who can use powdered albumin; it’s also prescribed for people who need extra protein and can’t get enough from food, while healthy people can also benefit from it.

Benefits of Albumin

Albumin, which is easy and affordable to obtain as a supplement, has the advantage of being able to replace more expensive proteins, such as casein. This is due to albumin’s high biological value, meaning a high absorption rate in the body. It is slowly digested and therefore can be consumed any time of the day.

This protein is rich in amino acids, with glutamic acid standing out as the most prominent, which is responsible for the synthesis of L-Glutamine. Aspartic acid and L-Leucine are also present, which are important for protein synthesis. In addition, albumin is rich in B vitaminscomplex, as well as the minerals potassium, phosphorus, and iron.

Its main function is transporting substances in the blood, carrying molecules in and out of the body’s tissues and allowing for the balance of water between the tissues and the blood. Deficiency in albumin causes circulating water in the body to leak from blood vessels and form edema, which is quite a common “swelling” in chronic diseases.

Absence of Albumin

Since albumin is essential for blood clotting, when it is lacking, a person is at a greater risk of bleeding, has delayed wound healing, and women may also experience heavier menstrual bleeding.

See in practice what the benefits of consuming albumin are:

  • Repair, muscle strength, and protein replacement, especially at older ages
  • Reduction of post-workout symptoms for those who “train hard” at the gym
  • Increased satiety due to slow digestion
  • Improved blood clotting and healing
  • Aid in curing chronic diseases, mainly liver diseases such as cirrhosis

How to Take Albumin Powder?

The supplement comes in the form of albumin powder, which should be mixed with some liquid such as water, milk, yogurt, etc. Since its taste is not very pleasant, it can also be used alternatively by mixing it into sweet or savory dishes. Initially, it is recommended to consume the supplement every 3 hours, but it is most efficiently utilized when taken before bedtime for digestion during the period without food intake.

For people who exercise or do strenuous workouts, it’s not highly recommended to take it just before training. When it comes to quantity, it’s best to consult a professional, since it’s calculated based on each person’s weight. The usual recommendation is from 1.5g to 3g/kg per day, including the albumin from both foods and supplements eaten.

The protein concentration in each product varies by brand, but generally, 30 to 40g of albumin powder provides at least 25g of protein. For this reason, consulting a nutritionist is important.

In Brazil, albumin is usually found in its pure form, with an 80% concentration. In recent years, some brands have been trying to add flavors to the powder, without sugar. However, some specialists are still wary of these flavored products as they may contain high amounts of carbohydrates such as maltodextrin, dextrose, and fructose.

The most reliable are imported brands, which don’t always justify their cost-benefit. For now, the best options are to add flavor to albumin yourself using cocoa, sweetener, cinnamon, juices—whatever your creativity allows.

Side Effects of Albumin

If taken without proper guidance, albumin can lead to side effects ranging from mild to more severe. Among the milder effects are gas buildup and diarrhea, especially in sensitive individuals. These symptoms can be avoided with the use of other medications, under medical supervision.

More serious symptoms, which are rarer, include allergy and kidney disorders, as the kidneys can become overloaded by the high protein—and consequently sodium—concentration in the blood. There are also ongoing studies correlating excess albumin consumption to a deficiency of biotin in the body.

Albumin is not high in calories and contains little fat, so it isn’t considered risky for those on a weight-loss diet. However, like any other food, consumption in excess without exercise accumulates in the body as fat, in this case, as lean mass.

A final warning relates to consuming albumin straight from eggs: eggs should always be cooked to prevent raw egg whites contaminated with salmonella from infecting the consumer.

Albumin: Who Is It Recommended For?

With the goal of increasing muscle strength and aiding recovery after physical exercise, anyone can start supplementing with albumin, as it is a natural product—provided they are accompanied by a health professional.

It can also be prescribed by naturopathic doctors in specific cases of chronic illness, especially when there has been loss of liver function (in the liver), which may be followed by a deficiency in this protein, or in people with coagulation problems.

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Photo: Mizianitka