Here is the final post of my 3-part series called, “Supporting liver health.” Below are over the counter supplements, medicinal herbs, along with lifestyle interventions that can improve liver health. You can read the two earlier posts by clicking here for part 1, and here for part 2.
NOTE: 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 various pharmaceutical medications, or not be safe for certain individuals. Please talk to your healthcare provider before making any diet or behavior changes.
Top herbs/supplements for liver health
1. Milk Thistle
Protects and heals the liver by acting as an antioxidant, and by reducing toxin damage. 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 as well.
2. Turmeric
Is a powerful bile stimulator, which keeps the gallbladder and the liver functioning optimally. 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
Prompts bile release, and can reduce both liver inflammation and fat. It protects liver cells from oxidative stress, and can decrease liver enzymes. It gently supports phase 3 liver detoxification, ensuring that toxins are properly eliminated from the body.
4. N-acetyl cysteine
Is a building block of our master antioxidant, glutathione. It has powerful anti-inflammatory effects of its own as well. It strengthens phase 2 liver detoxification.
5. Probiotics and fermented foods
Probiotics and fermented foods can lower liver fat, and inflammation. Can enhance gut health which positively impacts the liver through the gut-liver axis. Decreases systemic inflammation, heals the gut lining, and enhances therapeutic metabolite production, like short-chain fatty acids.
6. Omega-3 Fatty Acids
Can reduce liver fat, and inflammation. Balances cholesterol and blood lipids, and increases insulin sensitivity.
7. Dandelion
Is a beloved and well-known liver tonic. The root is more potent than the stem or leaves. Is rich in antioxidant and anti-inflammatory compounds that assist with liver healing. Can reduce liver fat, and boost insulin sensitivity. Activates bile flow, and feeds good gut bacteria. Is a nutrient powerhouse filled with iron magnesium, Vitamin A, Vitamin C, and many others.
8. Burdock
Protects liver cells through antioxidant activity. Encourages bile flow, and lowers fat accumulation in the liver. Assists with phases 1,2 and 3 of liver detoxification.
9. Blue Vervain
Is extremely bitter, and thus helps with bile flow. Can clear liver congestion and sluggishness. Nurtures the liver with it’s potent antioxidant content, and supports phase 3 detoxification (proper elimination through bowel movements).
10. Schisandra
This bitter, adaptogenic herb is liver protective thanks to its high amount of antioxidants. It can stimulate glutathione production, and reduce liver enzymes, and prevent as well as break up fat build-up in the liver. It can even assist with liver tissue regeneration. It aids in phase 1, and 2 detoxification.
11. Chaga mushroom
This medicinal mushroom possesses one of the highest amounts of antioxidants of any substance, and is packed with phytochemicals, which shield liver cells from damage. It can lower ALT and AST liver enzyme values, along with fat in the liver as well. It has anti-fibrotic activity, which can reduce scar tissue. It can increase insulin sensitivity, and boosts phase 2 detoxification pathways.
Top Vitamins/Minerals for liver health
B-complex vitamins, Vitamin E, Vitamin C, Vitamin D, and Vitamin E all help with liver tissue health, detoxification, and immune function.
Minerals like selenium, magnesium, iron, and zinc are all important for proper enzymatic detox processes. Zinc is also crucial for liver tissue repair, and regeneration.
Lifestyle Interventions for liver health
Consistent sauna sessions are wonderful for the liver
Activities that encourage lymph movement and drainage are key as the liver utilizes the lymphatic system to shuttle toxins out of the body. A backed up lymphatic system means a sluggish and overworked liver as well.
The following behaviors can enhance liver function:
- Limit or abstain from drinking alcohol, and smoking
- 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 build better body composition, and lean muscle mass. This improves insulin sensitivity, and can decrease liver fat
- Do wet, dry, or infrared sauna sessions. This promotes toxin removal through sweat, and lessens that 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
- Get regular full-body massages for lymphatic stimulation and drainage
- 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 (contraindicated if you have high blood pressure)
- Do breathing exercises, and/or practice tai chi/qigong/yoga
- Stay properly hydrated by drinking enough water, obtaining adequate electrolytes, and by eating water-rich fruits and veggies
