How to support liver health: Lifestyle, nutrition and supplements

Your liver is one of the body's largest internal organs and performs hundreds of different functions. It processes nutrients, produces bile, stores certain nutrients and helps the body process and remove substances it no longer needs.

Because of these roles, liver health is closely connected to overall health. But supporting your liver is not about detox teas or quick fixes. Everyday habits such as nutrition, movement and alcohol intake matter, while supplements require a more nuanced approach.

So what does the liver actually do, what can affect its health, and what should you know about popular liver supplements? Let’s take a closer look.

What does the liver do?

The liver is a large organ located mainly on the right side of the upper abdomen. It performs a remarkable range of functions that help maintain normal processes throughout the body.

One of its major roles is processing nutrients absorbed from the digestive system. The liver helps determine whether these nutrients are used immediately, stored or converted into other substances.

It also produces bile, which helps the body digest and absorb fats, and stores substances including glycogen, iron and certain vitamins.

The liver also produces proteins involved in processes such as blood clotting and transports substances through the bloodstream.

How does the liver process substances in the body?

The word detox is often used in wellness marketing, but the body's natural processing systems are far more sophisticated than a short detox programme suggests.

The liver continually transforms and processes substances from both inside and outside the body. These include components of food, alcohol, medications and products of normal metabolism.

Some substances are chemically modified so they can be used by the body, while others are prepared for elimination through bile or urine.

Your liver does this continuously. You do not need to periodically cleanse it with a juice, tea or supplement.

What can affect liver health?

Liver health can be influenced by many factors, including lifestyle, infections, medications, genetics and underlying health conditions.

Factors that can affect the liver include:

• High alcohol intake
• Excess body weight and metabolic health
• Certain viral infections
• Some medications and other substances
• Genetic conditions
• Certain underlying health conditions

The liver is resilient, but that does not make it immune to damage. If you are concerned about your liver health, appropriate medical assessment is more useful than trying to address the issue independently with supplements.

How can you support liver health?

Supporting your liver does not require a complicated routine. Many of the habits associated with general health are relevant to liver health too.

Eat a balanced diet

A varied diet with vegetables, fruit, whole grains, legumes, appropriate sources of protein and healthy fats provides the nutrients your body needs for normal function.

Rather than looking for individual detox foods, focus on your overall dietary pattern.

Stay physically active

Regular movement forms part of a healthy lifestyle and can help support overall metabolic health.

Be mindful of alcohol intake

The liver is responsible for metabolising alcohol. Reducing alcohol intake reduces the amount of alcohol the liver needs to process.

Use medicines appropriately

Medicines should be used according to their instructions. Taking more than recommended or combining certain medicines and supplements can carry risks.

If you are unsure about interactions between supplements and medication, speak with a pharmacist or healthcare professional.

What should you know about milk thistle?

Milk thistle, or Silybum marianum, is one of the best known botanical ingredients associated with liver supplements.

Its seeds contain a group of naturally occurring compounds collectively known as silymarin. Milk thistle and silymarin have been the subject of scientific research in relation to liver health.

However, the existence of research should not be interpreted as proof that milk thistle can detoxify the liver, regenerate liver cells or treat liver disease.

When considering a milk thistle supplement, look at the amount and type of extract used, how the product is standardised and the transparency of the overall formulation.

What is NAC?

NAC, or N acetyl cysteine, is a derivative of the amino acid cysteine. Cysteine can be used by the body to produce glutathione, a substance involved in antioxidant processes.

NAC also has established medical applications in specific clinical settings. This is different from taking an everyday food supplement for general liver support.

The fact that a substance has a medical use should not be interpreted as evidence that everyone benefits from supplementing with it routinely.

What about curcumin?

Curcumin is one of the best known naturally occurring compounds found in turmeric. It has attracted considerable scientific interest and is widely used in food supplements.

Research continues to investigate curcumin in different areas of health, but claims that curcumin supplements detoxify or protect the liver go beyond what should be assumed from general research findings.

It is also worth remembering that botanical ingredients can interact with medications and are not automatically suitable for everyone simply because they are natural.

Do vitamin E and omega 3 support the liver?

Vitamin E and omega 3 fatty acids are essential nutrients with recognised functions in the body, but their established nutritional roles should be distinguished from claims about treating or preventing liver conditions.

Vitamin E

Vitamin E contributes to the protection of cells from oxidative stress. It is naturally present in foods including nuts, seeds and vegetable oils.

This recognised function does not mean that vitamin E supplements should routinely be taken specifically for liver health. High dose supplementation may not be appropriate for everyone.

Omega 3 fatty acids

EPA and DHA contribute to the normal function of the heart when consumed at the required daily amount, while DHA contributes to the maintenance of normal brain function and normal vision.

Oily fish is a natural source of EPA and DHA, while algae can provide a plant based source.

Omega 3 fatty acids have also been studied in other health contexts, including metabolic and liver health, but this should be distinguished from their established nutritional health claims.

Do you need a liver supplement?

There is no universal liver supplement that everyone needs.

If your goal is to support normal health, lifestyle fundamentals should come first. A balanced diet, regular movement, appropriate alcohol intake and responsible use of medicines provide a more meaningful foundation than relying on a supplement to detox the liver.

If you are interested in a particular supplement, consider why you want to take it and what evidence exists for the ingredient and intended use.

If you have an existing liver condition, abnormal liver test results, take medication or have symptoms that concern you, speak with a healthcare professional before taking supplements marketed for liver health.

Can supplements detox your liver?

Your liver is already part of the body's natural system for processing and eliminating substances.

A supplement does not need to cleanse toxins from a healthy liver for the organ to perform this role. Claims about liver cleanses and detox products can therefore be misleading when they imply that toxins simply accumulate until a supplement removes them.

A better approach is to reduce unnecessary strain on the liver and support overall health through sustainable everyday habits.

Frequently asked questions

What is the main function of the liver?

The liver has many functions rather than one single role. It processes nutrients, produces bile, stores energy and certain nutrients, produces important proteins and helps process substances so they can be used or eliminated by the body.

Does the liver detox the body?

The liver plays an important role in processing substances and preparing some of them for elimination. However, this continuous biological process is more complex than the popular idea of periodically detoxing or cleansing the body.

Do you need supplements to detox your liver?

No supplement is required to make a healthy liver perform its normal processing functions. Products marketed as liver detoxes should not be considered a substitute for healthy lifestyle habits or appropriate medical care.

What is milk thistle?

Milk thistle is a botanical ingredient whose seeds contain compounds collectively known as silymarin. It has a long history of traditional use and has been studied scientifically in relation to liver health.

What is NAC?

NAC is N acetyl cysteine, a derivative of the amino acid cysteine. Cysteine can be used by the body in the production of glutathione.

What foods are good for liver health?

Rather than focusing on individual liver foods, aim for an overall balanced dietary pattern with vegetables, fruit, whole grains, legumes, suitable sources of protein and healthy fats.

When should I speak with a healthcare professional about my liver?

If you have symptoms that concern you, abnormal liver test results, an existing liver condition or questions about how medication or supplements may affect your liver, seek advice from an appropriate healthcare professional.

Key takeaways

• The liver performs hundreds of functions involved in metabolism, digestion, storage and processing substances.
• The liver already forms part of the body's natural system for processing and eliminating substances.
• Supporting liver health starts with sustainable lifestyle habits rather than detox products.
• Milk thistle, NAC and curcumin have all attracted scientific interest, but this does not mean everyone needs to supplement with them.
• Vitamin E contributes to the protection of cells from oxidative stress, but this should not be interpreted as a specific liver health claim.
• If you have concerns about your liver health, medical assessment is more appropriate than self treating with supplements.

This article is for informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Food supplements should not be used as a substitute for a varied, balanced diet and healthy lifestyle. If you have a medical condition or take medication, speak with a healthcare professional before using food supplements.