This is the last part of the 3 part series on supporting liver health. In this post, we’ll explore helpful over the counter supplements and medicinal herbs, along with lifestyle interventions, to heal and boost liver health. Click here to read part 1 of the supporting liver health series, and here to read part 2.
NOTE: As always, this post is not medical advice, and is for informational and educational purposes only. Please consult with your healthcare provider for medical guidance. Many of the supplements, herbs, and lifestyle suggestions below can interact with vaious pharmaceutical medications. Please talk to your prescribing healthcare provide before making any dietary or behavior changes.
Top herbs/supplements for liver health
1. Milk Thistle
Milk thistle protects and heals liver health by acting as an antioxidant, and reducing damage by toxins on liver tissue. It also helps with tissue repair, and with lowering inflammation and scarring. It aids phase 2 and phase 3 detoxification pathways by boosting glutathione production and enzymes, and enhancing bile production and function as well.
2. Turmeric
Turmeric is a powerful bile stimulator, helping to keep the gallbladder and liver working well. It also has potent anti-inflammatory, and antioxidant activities, which protect liver tissue. It activates phase 2 detoxification by bolstering glutathione production and enzymes, and can even chelate heavy metals from the body. It gently promotes healthy lipid and cholesterol metabolism as well.
3. Artichoke Leaf
4. N-acetyl cysteine
5. Probiotics
6. Omega-3 Fatty Acids
7. Dandelion
8. Burdock
9. Blue Vervain
10. Schisandra
Top Vitamins/Minerals for liver health
B-complex vitamins, Vitamin E, Vitamin C, Vitamin D, and Vitamin E all help with detoxification pathways, liver tissue health, and immune health.
Selenium, magnesium, iron, and zinc are all important for proper enzymatic detoxification processes. Zinc is crucial for liver tissue repair and regeneration.
Lifestyle Interventions for Liver Health
When it comes to liver health, any activities that stimulate lymph movement and drainage are key as the liver utilizes the lymphatic system to detox and move toxins out of the body. A backed up or sluggish lymphatic system means a sluggish and overworked liver as well.
The following health behaviors can enhance liver function either directly or indirectly.
- Limit or abstain from drinking alcoholic beverages
- Get at least 150 minutes of moderate intensity exercise per week for overall circulation and lymphatic drainage
- Do strength training at least 1-2 times per week to promote better body composition and lean muscle mass, which improves insulin sensitivity which can decrease liver fat
- Use hot, dry, or infrared sauna sessions. This promotes toxin removal through sweat, and lessens that detox burden on the liver
- Explore red light therapy
- Do dry brushing a couple of times a week to activate lymph pathways, and to remove dead skin cells
- Place a castor oil pack under the right ribs/over the liver area, 3-4 times per week for 30-60 minutes at a time. Use only organic, cold-pressed castor oil
- Do the legs up the wall yoga pose (Viparita Karani) daily for 10-15 minutes, for better circulation and lymph health (contrainindicated if you have high blood pressure)
- Practice breathing exercises, deep breathing, or do tai chi/qigong/yoga for its breath components
