Detoxify your liver naturally - How to support your liver health with herbs and vital substances

The liver is our most important detoxification organ. It ensures that metabolic products, alcohol and environmental toxins are rendered harmless and excreted. In the modern world, it is challenged on a daily basis: Finished products contain preservatives, colorants and industrially produced fats, while environmental pollution such as exhaust fumes, pesticides and drug residues are added to the mix. If you want to detoxify your liver, you should not think of a radical miracle, but of long-term support. A balanced diet, regular exercise, avoiding unnecessary medication and responsible use of alcohol are essential.

How the liver works and what stresses it

Our liver weighs around 1.5 kilograms and is located in the right upper abdomen. It produces bile, stores glucose, utilizes nutrients, breaks down hormones and is also a filter for blood toxins. Harmful substances are changed by special enzymes and excreted either in the bile or via the kidneys. If the load is too high, for example due to regular alcohol consumption, too much sugar or medication, the liver cells become fatty or inflamed. However, many sufferers only feel symptoms such as tiredness, a feeling of pressure in the abdomen or yellowing of the skin at an advanced stage.

This is why liver cleansing is so popular as a preventative measure. But it is not a substitute for medical treatment. The European Food Safety Authority (EFSA) has not yet confirmed that any food supplement has a curative effect on liver disease. Nevertheless, there are plant substances which, according to studies, can support liver function and are explained below.

Milk thistle - a classic for the liver

Milk th istle (Silybum marianum) contains a mixture of flavonolignans, silymarin. This acts as an antioxidant and has been used for centuries for liver care. A large meta-analysis of 55 randomized studies with a total of 3545 participants showed that silymarin significantly lowers both alanine aminotransferase (ALT) and aspartate aminotransferase (AST), while it has no clear effect on alkaline phosphatase[0]. The effect was particularly visible in people under 50 years of age and at low doses (<400 mg). The authors concluded that silymarin could be particularly beneficial in metabolic diseases such as fatty liver[1].

Because milk thistle can also interact with certain medications, it should not be taken without consulting a doctor. In Germany, it is available as a liver supplement in pharmacies and health food stores. Make sure you choose a standardized preparation with a clear silymarin content.

Artichoke extract - bitter substances for digestion

Artichokes (Cynara scolymus) are not only tasty, but also rich in bitter substances such as cynarin and chlorogenic acid. These substances stimulate bile flow and have an antioxidant effect. A systematic review of eight clinical studies investigated the effect of artichoke leaf extract on people with liver disease. The result: taking the extract significantly reduced both ALT and AST, especially in studies lasting up to eight weeks or with a dosage of more than 500 mg daily[2]. The researchers emphasize that artichokes have antioxidant polyphenols that neutralize free radicals[3]. A liver cure with artichokes can therefore help to improve digestion and promote the flow of bile. However, the bitter taste is not to everyone's taste - which is why many people opt for capsules.

Dandelion - more than just a weed

For many, the dandelion (Taraxacum officinale) is just a weed, but its root contains inulin, flavonoids and bitter substances. An animal study tested the effect of a dandelion root extract in rats with acute liver failure. Administration of the extract significantly reduced AST, ALT, alkaline phosphatase, gamma-GT and total bilirubin and improved the antioxidant capacity of the blood[4]. It also reduced histologic liver damage[5]. Although these results are promising, they cannot be transferred one-to-one to humans. Nevertheless, dandelion is used in folk medicine as a natural detox, usually as a tea or tincture. Due to the bitter substances it contains, it can stimulate the flow of bile.

Curcumin - a yellow spice with limits

Curcumin is the yellow pigment in the spice turmeric. It has antioxidant and anti-inflammatory properties, but is poorly absorbed. A meta-analysis of 14 clinical trials with patients suffering from non-alcoholic fatty liver disease found that curcumin had no significant effect on ALT or AST[6]. Nevertheless, it was able to reduce waist circumference and triglycerides[7]. Another controlled study investigated a more absorbable phytosomal form: 250 mg of this form of curcumin reduced fatty liver, fibrosis and blood pressure after 12 weeks, but did not significantly affect liver values[8]. Turmeric should therefore not be missing as a spice in the kitchen, but as a dietary supplement it should only be taken in consultation with specialists.

Green tea - catechins for the liver

Green tea contains catechins such as epigallocatechin gallate (EGCG), which neutralize free radicals and stimulate the metabolism. In a double-blind study, 80 people with fatty liver received 500 mg of green tea extract or a placebo. After 12 weeks, both ALT and AST decreased significantly in the extract arm, while no comparable change was observed in the placebo group[9]. The authors attribute this to the antioxidants in the tea and an improvement in fat metabolism[10]. Regular consumption of green tea is therefore recommended for a detoxification cure, whereby care should be taken to ensure a moderate caffeine content.

Omega-3 fatty acids - essential fats for the liver

Omega-3 fatty acids from fish oil and microalgae improve blood lipid levels and have an anti-inflammatory effect. A meta-analysis from 2024 collected 15 randomized trials and found that omega-3 supplements significantly lowered both ALT and AST (mean difference -2.12 and -1.50, respectively) while improving triglycerides and LDL cholesterol[11]. The authors concluded that omega-3 PUFAs not only stabilize liver values, but also support heart health.

Linseed oil, walnuts and oily sea fish such as salmon are natural sources of these fatty acids. Those on a vegan diet can use microalgae oil.

N-acetylcysteine (NAC) - precursor of glutathione

N-acetylcysteine is an antioxidant active ingredient that serves as a precursor to glutathione. In a small, randomized study, 30 people with non-alcoholic fatty liver disease were given either NAC or vitamin C. After three months, ALT levels decreased significantly in the NAC group, while AST and alkaline phosphatase remained unchanged[12]. The authors interpreted the decrease in ALT as an indication that NAC reduces fat storage and oxidative processes in the liver. NAC is available over the counter, but is also used as a medication for paracetamol poisoning. Anyone wishing to use it as a liver detoxifying treatment should seek medical advice beforehand.

Schisandra and sesamin - Asian berry power

Schisandra chinensis, also known as the Chinese berry grape, is rich in lignans. A randomized, placebo-controlled study from Taiwan administered a mixture of Schisandra fruit extractand sesamin to 20 subjects with elevated liver enzymes. After five months, ALT and AST were significantly reduced, while bilirubin remained unchanged[13]. In addition, the antioxidant capacity of the participants increased and the fatty liver improved according to ultrasound examinations[14]. The mechanism is attributed to lignans such as schisandrin B, which scavenge free radicals. Schisandra preparations are used in Chinese medicine to strengthen the liver.

Licorice (liquorice) - take with caution

The root of the licorice bush (Glycyrrhiza glabra) contains glycyrrhizin, a sweet substance that can influence adrenal function. A double-blind study involving 60 women with non-alcoholic fatty liver disease investigated whether 1000 mg of licorice powder improves liver function. After 12 weeks, ALT levels decreased significantly in the licorice group; at the same time, insulin levels, insulin resistance and ultrasound findings of the fatty liver improved[15]. These effects occurred despite the same weight reduction through diet and exercise compared to the placebo group. However, licorice can increase blood pressure in sensitive individuals; people with high blood pressure or pregnancy should therefore be cautious.

Resveratrol - polyphenol from grapes

Resveratrol is a secondary plant substance from grape skin and is also found in peanuts and berries. An Iranian study gave 50 patients with fatty liver either 500 mg resveratrol or a placebo. Both groups were given recommendations on diet and exercise. After 12 weeks, ALT levels, inflammation levels and fatty liver improved more in the resveratrol group than in the placebo arm[16]. The researchers hypothesize that resveratrol lowers the activity of the pro-inflammatory transcription factor NF-κB and reduces the promotion of cell apoptosis[17]. Although these results are encouraging, long-term use is not recommended due to the lack of long-term data.

Other nutrients and tips for a liver-friendly lifestyle

In addition to the plants and nutrients mentioned above, there are other factors that contribute to liver health:

• Choline and betaine: these substances are important for fat metabolism and are found in eggs, beet and spinach. They help to normalize homocysteine levels and can thus reduce fatty liver formation.
• Vitamins A, C and E: They act as antioxidants and protect the liver cells from free radicals. However, an overdose of vitamin A can be toxic, so a varied diet is preferable.
• Bitter substances: In addition to artichokes, gentian, wormwood and yarrow also stimulate the flow of bile. Bitter substances can be taken in the form of teas or drops and support digestion.
• Low-protein, high-fiber diet: Fiber binds toxins in the intestines and promotes elimination. Wholemeal products, fruit and vegetables should dominate the diet.
• Reduce alcohol consumption: Alcohol is one of the biggest risk factors for liver disease. Even small amounts can have a damaging effect on an existing fatty liver.
• Regular exercise: Exercise improves insulin sensitivity and helps to break down fats. Both protect the liver from fatty degeneration.
• Get enough sleep and reduce stress: Chronic stress promotes inflammation in the body. Relaxation techniques such as yoga and meditation have an indirect positive effect on the liver.

Criticism of detox cures and myths

Much of what is marketed as "detox" is based on myths. The liver cannot "cleanse" itself with juice cures or extreme diets. Instead, it needs a constant supply of nutrients and a reduction in the toxic load. Laxatives or radical fasting methods tend to put a strain on the digestive organs. The idea of boosting the metabolism with extremely high protein consumption can also be harmful because protein breakdown products put additional strain on the liver. Anyone wishing to treat fatty liver should therefore focus on a long-term change in diet, sufficient exercise and a moderate reduction in calories.

Testimonials: What do users say?

Many liver detox experience reports can be found online. Some report that they feel more energetic after a detox cure, have less flatulence or that their complexion has improved. These successes are often accompanied by a general change in diet and increased drinking, which relieves the intestines. Reputable experience reports advise not to rely on products alone, but to have your liver function checked regularly by a doctor. In addition, pregnant women, nursing mothers and people with chronic illnesses should always seek medical advice before using detox products.

Practical recipes for everyday life

Natural liver support can be implemented in culinary form. Here are some ideas:

• Detox smoothie: Blend 1 handful of spinach, 1 small piece of cucumber, half an apple, 1 teaspoon of turmeric, juice of half a lemon and a teaspoon of linseed oil. This smoothie contains bitter substances, vitamin C and omega-3 fatty acids.
• Detox tea: A tea made from dandelion root, milk thistle and peppermint leaves helps digestion and tastes pleasantly bitter.
• Liver diet - salad with artichoke: Fresh artichoke hearts, rocket, radishes and a dressing of olive oil, lemon juice and mustard are a delicious source of bitter substances.
• Liver fasting - oatmeal with apple and cinnamon: Oats contain beta-glucans, which bind cholesterol, while apples provide pectin. Both support a healthy cholesterol level.

Product recommendation from XTRA FUEL

If you would also like to support your liver with a balanced complex of medicinal plants, you can use our dietary supplement:

You can find our product here: XTRA FUEL Liver Plus Complex

It contains milk thistle, artichoke extract, dandelion and other bitter substances as well as vitamins. Please note: Food supplements are not a substitute for a balanced diet and do not replace medical treatment.

Conclusion

Natural detoxification of the liver is primarily based on a healthy lifestyle: less alcohol, a balanced diet, sufficient sleep and exercise. Scientific studies indicate that certain plants and vital substances can support liver function: Milk thistle, for example, lowers ALT and AST[18], artichoke extract promotes bile and reduces liver values[19], green tea and omega-3 fatty acids have an antioxidant effect[20][21], N-acetylcysteine lowers ALT[22], schisandra and licorice improve liver values and antioxidant capacity[23][24]. Resveratrol has anti-inflammatory effects and can reduce fatty degeneration of the liver[25]. However, these results have not been confirmed by the EFSA and further studies are needed. Anyone considering the use of dietary supplements should always consult a specialist.

Sources

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2. [2] Vafa Arman et al, 2022. artichoke supplementation significantly decreases transaminases: A systematic review and meta-analysis. Clinical Nutrition Research, 11(3), 214-224. DOI: 10.7762/cnr.2022.11.3.214[27].
3. [3] Radu Iacobaşu et al, 2021. Protective effects of Taraxacum officinale root extract against acute on chronic liver failure in rats. Antioxidants, 10(10), 1628. DOI: 10.3390/antiox10101628[28].
4. [4] Zhila Khalesi et al, 2024. curcumin and non-alcoholic fatty liver disease: A systematic review and meta-analysis of randomized controlled trials. Canadian Liver Journal, 7(1), 83-95. DOI: 10.1002/clj.865[29].
5. [5] Yunes Panahi et al, 2023. phytosomal curcumin improves steatosis and fibrosis but not liver enzymes in patients with non-alcoholic fatty liver disease: A double blind randomized trial. Frontiers in Nutrition, 10, 1179961. DOI: 10.3389/fnut.2023.1179961[30].
6. [6] Amirhossein Imanieh et al, 2016. green tea extract reduces ALT and AST levels in patients with non-alcoholic fatty liver disease: A randomized clinical trial. Journal of International Medical Research, 44(9), 1903-1913. DOI: 10.1177/0300060516641838[31].
7. [7] Ajay Kannan et al, 2024. omega-3 fatty acids for non-alcoholic fatty liver disease: A systematic review and meta-analysis. Cureus, 16(3), e43628. DOI: 10.7759/cureus.43628[32].
8. [8] Manouchehr Khoshbaten et al, 2010. N-Acetylcysteine improves liver function in patients with non-alcoholic fatty liver disease: A randomized controlled trial. Hepatitis Monthly, 10(1), 12-16. DOI: 10.5812/hepatmon.32703[33].
9. [9] Hui-Fang Chiu et al, 2013. Improvement of liver function in humans using a mixture of Schisandra fruit extract and sesamin. Phytotherapy Research, 27(3), 368-373. DOI: 10.1002/ptr.4702[34].
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11. [11] Forouzan Faghihzadeh et al, 2014. resveratrol supplementation improves inflammatory biomarkers in patients with nonalcoholic fatty liver disease. Nutrition Research, 34(10), 837-843. DOI: 10.1016/j.nutres.2014.09.005[36].