What are the Best Herbs and Supplements for a Liver Detox?

Posted by Ingrid Bauer, MD on Jul 30th 2024

The liver is a key organ for maintaining homeostasis, or balance, in the body. The liver not only clears toxins, but also produces important proteins and plays a central role in fat and glucose metabolism. Furthermore, in East Asian Medicine, the Liver is seen as a regulator of emotional well-being and building the blood. If you've been over-indulging in alcohol or rich food, exposed to toxins, or just feeling sluggish, a brief liver cleanse with herbs, supplements, and lifestyle changes can help you feel better quickly!

Seasonal transitions are always good reminders to realign our food choices and habits with nature’s rhythms. The vernal equinox is an excellent time to try a simple liver detox program, but you may find another time of year more beneficial such as late summer, New Year's, or an important anniversary like your birthday.

Why Does Liver Health Matter?

The liver is a major organ that processes most of the toxins we are exposed to every day, such as BPA, pesticides, air pollutants, flame retardants, and phthalates. These environmental toxins affect the whole body and can contribute to a slew of health concerns, including allergic reactions. The liver is also responsible for breaking down naturally produced steroidal hormones, such as estrogen, testosterone, and cortisol, along with many of the medications and medicinal herbs we consume (a potential cause of herb-drug interactions, if one substance interferes with the liver’s ability to metabolize the other).

How does the Liver Work?

The liver is the largest internal organ in the human body, weighing in at about three pounds. It is a complex and multifaceted organ that is integral to many critical bodily functions. Consequently, maintaining hepatic health is essential for overall health.

5 BASIC FUNCTIONS OF THE LIVER

Removes toxins ingested or produced by the body.
Produces bile (stored in the gallbladder) that breaks down fatty acids for healthy digestion.
Regulates blood sugar levels and lipid metabolism for balanced energy.
Produces, stores, and interacts with hormones involved in growth, immune response, and nutrient balance.
Produces essential blood proteins like albumin, which helps regulate blood volume and carries hormones and nutrients throughout the body.

TOXINS & THE LIVER

The liver is the bodyguard that protects the other organs from too much toxic build up. There are two types of toxins that the body faces: water-soluble and fat-soluble. Water-soluble toxins are sent directly to the kidneys and excreted through urine, meaning that the body can void them without help from the liver. Some water-soluble toxins include: cyanides, perchlorates, ricin, nicotine, urea, and creatinine. Most toxins we face, however, are fat-soluble, and these substances must be broken down by the liver and made water-soluble before they can be excreted through the urine or in stool. Toxins processed through the liver include phthalates, BPA, pesticides, flame retardants, alcohol, many pharmaceuticals, detergents, particulate matter, artificial fragrances, endogenous hormones, xenoestrogens, translocated colonic bacteria, and other metabolic waste products, just to name a few.

LIVER DETOX BENEFITS FOR HISTAMINE RESPONSE

In the season when hay fever is at its peak and pollen is inescapable, many people suffer from seasonal aggravations like runny nose, sinus pressure, watery eyes, and more. Detoxing the liver and utilizing other natural supplements that support histamine response can help relieve these symptoms while fortifying the whole body to process what life throws at it.

Inflammation-modulating nutrients are key to taking on pollen season. Studies suggest that supplements like quercetin and vitamin C exhibit antioxidant and antihistamine properties that may be supportive for allergy sufferers. These beneficial nutrients paired with liver detoxification are a potent combination for promoting easier breathing in the season ahead. For more sinus support tips, check out our guide to using neti pots.

What Herbs are Best for Liver Cleansing?

Plants have long been used to cleanse and nourish the liver, both tonically and for shorter periods of focused cleansing. Different types of herbs can used to support the liver in a variety of ways:

Antioxidant-rich herbs help neutralize toxins in the liver, making them easier to metabolize. Milk thistle, rosehips, dandelion, goji berries, and turmeric are a few excellent choices.
Amino acid- and sulfur-containing herbs enhance the activity of glutathione, produced in the liver to make toxins water-soluble so they can be easily excreted. Spirulina, alfalfa, nettle, horsetail, burdock, and parsley are natural sources of these nutrients.
Digestive and fiber-filled herbs facilitate efficient nutrient absorption and help move waste out of the body. Try marshmallow, licorice, triphala, psyllium husk, rhubarb, and yellow dock to keep things moving along.
Bitter greens help aid the liver’s detoxification efforts by stimulating the production of digestive enzymes and promoting bile flow while improving the absorption of nutrients and elimination of wastes. Try dandelion greens, arugula, kale, swiss chard, collards, or mustard greens.

Which Supplements are Best for Liver Detox?

In addition to traditional herbal formulas, nutritional science has identified other naturally derived supplements to aid the liver.

Milk Thistle Seed: Milk Thistle has been researched extensively for supporting liver health. It's hard to get enough of this herb in raw form, so taking a concentrated extract in capsule form may provide maximal benefits.
NAC: N-acetyl-l-cysteine is an amino acid that is the precursor to glutathione, a major component in the body’s detoxification process that isn’t bioavailable on its own. This supplement helps support the body’s natural detoxification and antioxidant processes while fighting inflammation.
Shilajit: This natural mineral substance exudes from rocks in the Himalayas and has been used Ayurvedic medicine for centuries. It is a powerful rejuvenator that cleanses the urinary tract, lungs, and liver while bolstering strength and supporting the immune system.
Triphala: This potent yet gentle three-fruit herbal complex uniquely supports GI tract wellness. Triphala helps to carry away waste products after excretion by the liver and supports regular elimination.
G.I. Feel Better: Our top digestive tincture blend helps relieve mild gas and bloating while also supporting optimal liver function.

How does East Asian Medicine view the Liver?

In East Asian Medicine, the Liver and Gallbladder are associated with spring and the wood element. An excess of wood or Liver influence can bring on anger, irritability, and other over-excited emotional and physical states. Spring’s surging energy can overwhelm us if allowed to build up, but if allowed to flow through us, it can help push out unhealthy accumulations to leave us feeling cleansed, uncluttered, and invigorated. Xiao Yao San is one formula that spreads Liver qi and can aid irritability and frustration associated with the Liver, and our Elation Tincture combines the Liver-supportive TCM formula Xiao Yao San with fast-acting Western herbs to refresh the Liver organ and Spirit. For more TCM perspectives on herbs for Liver support, see the our post on bupleurum root remedies for spring.

Can Exercise help with Liver Dexox?

Moving the body stimulates your body’s natural detox process—and it also just feels good! We often slow down and put exercise on the backburner during the winter months, and spring signals us to get moving to boost vitality. Here are a few ways to support liver and overall health through movement:

Qigong: Qigong is a moving meditation used to cultivate power and resilience of body, mind, and spirit. Rooted in Traditional Chinese Medicine and martial arts, this practice can increase strength, improve balance, and replenish qi. Check out our blog to read an interview with Qigong teacher and warrior for peace, Sally Chang, LAc.
Stretching: Working through our winter stiffness aids agility and overall harmony of the body. In TCM, stretching is considered an important component for balanced Liver qi.
Dancing: Improve muscle tone, build strength, and fit in some fast cardio with mood-boosting movement to your favorite spring soundtrack!
Hiking: Breathing in fresh air and enjoying the beauty of nature can heal us outside and in. Hiking helps strengthen the core, balance blood sugar levels, and elevate mood.

What is the Link between the Liver and Healthy Skin?

Your skin reflects the health of your body and its organs, especially the liver. Since the liver is the most essential organ for detoxification, its impairment may trigger a build up of toxins and wastes in the body. This can lead to the development of chronic, inflammatory skin issues, including acne, rosacea, and eczema. Toxins that are not filtered out by the liver can accumulate in the skin, causing inflammation and oxidative stress. This can lead to premature aging, wrinkles, and dull, tired-looking skin. On the other hand, a healthy liver means that toxins are being effectively removed from the body, resulting in a clearer complexion and a more radiant glow.

It's important to note that while liver health plays a significant role in maintaining skin health, it's not the only factor. Proper nutrition with herbal support, regular movement, and stress reduction techniques in addition to a consistent skincare routine also play essential roles in maintaining healthy, glowing skin - not only during the spring season but all year round. However, prioritizing liver health can be a great place to start on the journey to healthier skin, as it can have a positive impact on overall health and well-being as well.

Why Should I try a Liver Detox?

The liver is naturally regenerative, but it has a lot of jobs to do and sometimes needs a little extra support. An overtaxed liver can lead to blood sugar dysregulation, hormone imbalance, inflammation, indigestion, stress, brain fog, depression, allergies, joint pain, headaches, and more. Cleaning up your act and adding herbs and supplements for a few days can help detox the liver and get you back to feeling your best.