Liver-enhancing supplements
Besides making lifestyle and dietary changes, you can try adding supplements that support your liver. There are many liver-cleansing formulas on the market, and it’s important to look closely at the ingredients and avoid
those with unnecessary fillers and fancy-sounding, unnecessary herbs.
That said, there are certain must-have supplements that time and clinical tests have proven are effective for promoting liver health.
Milk thistle has been used for centuries to protect the liver and heal liver ailments. It contains a group of flavonoids called silymarin that protect liver cells from toxins.
Milk thistle is also an antioxidant. Ideally a milk thistle formula should provide a high level of silymarin, around 70 percent.
N-acetyl cysteine (NAC) is another powerful antioxidant and is necessary for glutathione production. NAC supports the liver in filtering toxins from the blood.
Burdock helps protect against liver damage from NSAIDs and many toxic chemicals. It supports insulin production, reduces cholesterol levels, and helps reverse alcohol-related
liver damage.
Dandelion root (not extract) is a natural liver cleanser rich in antioxidants that protect the body from free radicals and inflammation. It supports the production of bile
and the digestion and elimination of fats from the body.
Glutathione removes heavy metals and other toxins from the body. It is produced by the liver but is such a critical detoxifying molecule that supplementation is important
even if your body isn’t already struggling under a heavy toxin burden.
Choline is an essential nutrient, a small amount of which is produced by the liver, requiring dietary supplementation. It is bioavailable in eggs, dairy, meat and fish. Choline
aids in transporting fats out of the liver. Vegans and vegetarians are especially at risk for choline deficiency.
.
Artichoke improves bile flow. Like milk thistle, artichoke contains silymarin plus the compound cynarin, which has liver-protective effects. It also lowers lipids and bolsters
immune function. Artichoke leaf extracts are especially potent for liver protection.
Licorice root contains glycyrrhizic acid, which helps reduce liver inflammation and regenerate damaged liver cells. It also reduces alcohol-induced fat accumulation in the
liver.
Magnolia extract powder (from the bark) is anti-inflammatory with strong antioxidant properties. It protects the liver from tumors and abscesses. It also helps heal alcohol-induced
liver damage.
Selenium has antioxidant properties, and it supports glutathione production and the detoxification of liver enzymes. It eliminates fat-soluble toxins and heavy metals.
Zinc helps flush your liver and control fat deposits.
Worst liver offenders
Everybody knows that drinking more alcohol than the liver can safely metabolize can cause damage called cirrhosis (scarring) of the liver. It can also lead to a condition called “fatty liver” in which high levels of fats
get stored, eventually triggering inflammation and even the creation of fibrin tissue in the liver.
The following are other contributors to reduced liver health and function:
• Obesity
• A high-fat diet
• Artificial sweeteners
• Highly processed foods
• Synthetic food ingredients
• Fluoridated water
• Low potassium levels
• Heavy use of NSAIDs, nonsteroidal anti-inflammatory drugs including paracetamol or acetaminophen
• Unprotected sex
• Parasites
• Tattoo ink, which contains heavy metals that can infiltrate the blood and reduce enzyme levels in the liver, causing inflammation
• Body piercings
• Intravenous drug use causing hepatitis and other infections
• Shared needles
• Environmental toxins, such as pesticides, herbicides, tobacco smoke
• Chemicals in cleaning products
• Chemicals in body and beauty products
•
Signs of poor liver function
How do you know if your liver isn’t functioning well? Look for these indicators:
• Yellowish eyes and skin (jaundice)
• Dark urine
• Pale stools
• Bloating and gas
• Constipation
• Acid reflux
• Inability to lose weight (impaired metabolic function)
• Chronic fatigue
• Poor appetite
• Bruise easily
• Legs swell
• Itchy skin
Liver-boosting foods
Eat as many of the following foods as you can to keep your liver in top shape.
Potassium is vital to liver function. Try these high-potassium foods:
• Sweet potatoes
• Spinach
• Beets
• Bananas
• Almonds
• Cashews
• Peanuts
• Pumpkin seeds
• Sunflower seeds
• Soybeans
• Lentils
• Lima beans
• Kidney beans
• Refried beans
• Crab
• Salmon
• Tuna
• Haddock
• Pollock
• Pork
• Beef
• Turkey
• Lamb
• Bone broth
Cruciferous vegetables like the ones below are high in nutrients, minerals, fiber and glucosinolates—sulfurous chemicals that help remove toxins from the body so your liver doesn’t have to work as hard.
• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Collard greens
• Kale
• Watercress
Artichokes and citrus fruits stimulate bile production.
Fermented foods promote healthy digestion.
Green tea has strong antioxidant properties.
Red and blue berries contain antioxidants and help reduce inflammation
Stay Healthy,
Janice