Medically reviewed by Lindsay Cook, PharmD
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Ingredients like silymarin in milk thistle, curcumin in turmeric, and dandelion root may help reduce liver inflammation.
Anabolic steroids, green tea extract, and multi-ingredient nutritional supplements may harm the liver.
Reducing alcohol, fat, and sugar from your diet can help support liver health.
Supplements for liver health and better detox may include milk thistle, turmeric, artichoke leaf, and dandelion root. More human studies are needed to support their purported benefits.
Standard Disclaimer
When buying a supplement, make sure the product is independently tested. Unlike medications, supplements are not regulated by the FDA. This means their quality and safety can vary. Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab.
1. Milk Thistle
Milk thistle (Silybum marianum) is a flowering herb native to Europe.
A flavonoid antioxidant in milk thistle seeds called silymarin helps lower inflammation, which may cause liver disease.
Silymarin has other benefits for liver health, such as:
Combats unstable atoms called free radicals, which may cause cell damage
Increases enzymes necessary for detoxification
Prevents cirrhosis, or scarring of the liver
Few studies of people with fatty liver disease, viral hepatitis (liver inflammation), and cirrhosis support these findings. More research is needed to confirm if milk thistle affects the liver enough for long-term results.
2. Turmeric
Curcumin, a compound in turmeric, may help prevent liver disease. It has antioxidant and anti-inflammatory properties that may protect the liver.
Animal and lab studies have shown that curcumin lowers inflammation and stress that contribute to cirrhosis (liver scarring) and non-alcoholic fatty liver disease (NAFLD). It also helps break down sugars and fats that, at high levels, may cause liver damage.
More human studies are needed to confirm these findings.
3. Artichoke Leaf
Artichoke (Cynara scolymus), an edible plant from the Mediterranean region, is a common ingredient in most liver supplements. The leaves are rich in antioxidants that help prevent liver damage.
Antioxidants like cynarin and chlorogenic acids reduce elevated levels of aspartate aminotransferase (AST) and alanine aminotransferase (ALT). Both enzymes may cause liver damage at high levels.
Larger studies and additional research are needed to confirm these findings.
4. Dandelion Root
Dandelion (Taraxacum officinale) is a medicinal herb with several compounds that may improve liver function.
Dandelion roots and leaves contain phenolic acid, flavonoids, and polysaccharide antioxidants that lower inflammation. Antioxidants may protect against free radicals that damage healthy cells.
Oligofructans in dandelions may also help lower lipid (fat) levels and reduce liver inflammation.
Many of these findings are from animal studies. More human studies are needed.
5. N-Acetylcysteine
N-acetylcysteine (NAC) is a modified amino acid that helps treat liver disease and failure. It increases levels of an antioxidant called glutathione that protects against cell damage in the liver.
6. Probiotics
Probiotics, helpful bacteria, may play a role in liver health. People with cirrhosis who take probiotics may have enhanced liver function and overall quality of life.
Probiotics may also help improve hepatic encephalopathy (HE). This loss of brain function caused by liver disease can cause confusion and memory loss.
7. Jujube
Jujube (Ziziphus jujuba), also known as red date or Chinese date, is a small oval-shaped fruit. Its seed is rich in antioxidants. Jujube syrup may prevent liver toxicity in people receiving treatment for tuberculosis.
More research is needed on jujube as a supplement ingredient.
8. Selenium
A selenium deficiency may increase your risk for hepatitis, cirrhosis, and liver cancer.
Antioxidant enzymes like glutathione peroxidase rely on selenium. They help protect liver cells from free radical damage.
9. Choline
Choline is a nutrient that helps move fats out of your liver. Too much fat in your liver may cause NAFLD.
More research is needed to confirm the effects of choline supplements on NAFLD.
What Supplements Are Bad for Liver Health?
Some herbal and dietary supplements have been reported to cause up to 20% of cases of liver injury. Supplements you may want to avoid for liver health include:
Multi-ingredient nutritional supplements (MINS)
Tips for Supporting Liver Health
There are several lifestyle changes you can make to prevent liver disease, such as:
Eat more fiber and low-glycemic foods like fruits, vegetables, and whole grains
Get plenty of sleep, about 7-9 hours a night
Limit your alcohol consumption to no more than 1-2 drinks a day
Reduce your added sugar intake
Stay physically active for at least 30 minutes a day
A healthcare provider can perform a liver function test to assess your liver health. These tests cannot predict disease, but they can show unusual activity.
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