Liver Health Supplements

Weighing in at about 3 lb, your liver is the largest organ in your body. It copes with over 500 vital functions to ensure your health and longevity, yet until something goes wrong it’s all too easy to completely forget it exists. Often, it’s not until the liver begins to struggle that you are made aware of its presence, but by then you will be experiencing various health issues. Not all conditions affecting your liver are down to lifestyle but some certainly are and ideally it would be great to act before things go wrong. So, what is the best way of keeping this vital organ in good shape?

Getting to Know Your Liver

Your liver is an organ, but it is also a gland. This means it is an organ which secretes substances into your body. Among those 500 functions performed by your liver are tasks such as:

• Production of bile to cope with fat in your diet.
• Filtration of blood.
• Digestion of proteins.
• Storage of vitamins and iron.
• Conversion of stored sugar into usable glucose when needed.
• Elimination of old red blood cells.
• Elimination of waste products and toxins from your body.

Because all these functions use a great deal of energy, research has found that each cell in your liver is equipped with as many as 2000 mitochondria which work as minute biological power plants. It is when the mitochondria begin to decline, possibly due to ageing or illness, your liver may not work as efficiently as it should.

In assessing what you need to do to keep your liver happy, it’s a good idea to be as familiar as possible with the functions it is coping with throughout every second of your life. Here are a few more in-depth facts about your liver and how it works:

Where is the liver?

Your liver can be found just below your diaphragm in the upper right-hand side of your abdomen.

Disorders of the liver

These include hepatitis, cirrhosis, cancer, liver disease, and NAFLD (non-alcoholic fatty liver disease).

What causes Liver disease?

There are various possible causes, including infections, autoimmune issues, and genetic predisposition.

Bile Production

Bile is essential for helping your body’s digestive process and is a chemical substance produced by your liver to help convert fats into energy. Your body needs a certain amount of fat, but only the good kind which doesn’t clog your arteries. Think olive oil, nuts and nut oils, avocado, oily fish such as mackerel, tuna, salmon, sardine, rather than the fat found in meat which becomes solid at ambient temperature. This is known as saturated fat and is often used in the manufacture of many processed food items and baked goods.

Albumin production

This is a protein produced by your liver to help your blood carry hormones and fatty acids throughout your body.

Bilirubin

A by-product of the breaking down of red blood cells, bilirubin is a substance found in bile. If too much bilirubin builds up in your body, it can cause a condition known as jaundice. Your liver helps your body eliminate excess bilirubin.

Eliminating waste products

Your liver helps filter out toxic substances such as alcohol and drugs, including pharmaceutical medicines. When these substances are taken to excess your liver can only cope with getting rid of them for so long before it begins to suffer ill effects.

Immune responses

Your liver has certain cells which play an important part in destroying bacteria and viruses which enter your body.

Blood sugar levels

Your liver supplies glucose into your bloodstream when necessary. It also removes glucose from your blood if there is too much. This means that your liver is constantly working to keep your blood sugar levels within a healthy and safe range.

Ways to Look After Your Liver

There are certain general lifestyle habits which you may already do as a matter of course and which help to keep your liver healthy and working well. As simple as they seem, doing them as part of your daily regime will give protection from liver disease. These are some of the things you can do:

• Pay attention of general hygiene to avoid the introduction of toxins into your body. This means a good hand-washing habit, particularly before preparing food and eating.
• Medical science recommends you eat a well-balanced wholefood diet and maintain a healthy weight.
• Avoid being in contact with tobacco smoke and don’t use tobacco.
• Sharing personal items such as toothbrushes, razors and other personal items can introduce alien toxins which gives your liver an excessive workload.
• Keep your cholesterol levels within a healthy range.
• Limit your alcohol intake. Too much alcohol puts an enormous strain on your liver.
• If you are diabetic keep your blood sugar levels within a safe range.
• Always check the side effects of prescribed medication yourself, as well as discussing them with your GP. Even over the counter products such as analgesics and non-steroidal pain relief drugs can impact unfavourably on your liver health when taken for too long. See which medications can negatively affect your liver.
• Care should be taken when choosing cosmetic and toiletry products, including shampoo, conditioner, shower gel etc. Research has proved that many of these contain toxins such as phthalates and lauryl sulphate which are absorbed through the skin and can be toxic to the liver. Other harmful additions to your toiletry products are diethanolamine (DEA), triethanolamine (TEA), and monoethanolamide (MEA) which are all linked to liver tumours. It’s well worth spending time finding products which do not contain these offenders. Here is a link to help you check the harmful chemicals in your favourite cosmetics.
• Avoid excessive use and exposure to chemical cleaning products. Some of the most used chemicals in everyday cleaning products which are toxic to your liver include:
  • Ammonia – often found in cleaning products for drains, toilets, and ovens.
  • Butoxyethanols – found in some liquid soaps, glass cleaner, laundry stain remover, windscreen wiper fluid, and oven cleaner.
  • Phenols – found in some air fresheners, solvents, detergents, furniture polish, and aerosol disinfectants.

Conditions of the Liver

When things go wrong with your liver there are various symptoms which can arise. Here are the main conditions and their causes:

Alcoholic Liver Disease

This is the result of alcohol abuse and if lifestyle changes are not made urgently there may be permanent injury to the liver.

Cholestasis

This is when bile from your liver is reduced. It can be caused when a gallstone forms a blockage within your digestive system or in one of the pancreatic ducts. Various medications can cause the onset of cholestasis. It can also sometimes crop up during pregnancy.

Cirrhosis

This is when your liver is hardened due to scar tissue. It is often caused by heavy alcohol consumption but viruses such as hepatitis and diseases such as diabetes can also cause cirrhosis.

Hepatitis

This is the name given to any illness caused by inflammation of your liver. It can be brought on by excessive alcohol, drugs, and over-exposure to toxins. Hepatitis may lead to liver failure.

Non-alcoholic Fatty Liver Disease (NAFLD)

This is a very widespread condition, and it occurs when fatty deposits build up within the liver. The excess fat stops your liver from working effectively to filter out toxins from your body. The medical recommendation in treating NAFLD is primarily weight loss.

Getting a Diagnosis

There are various ways that medical professionals can establish how well your liver is functioning. Your symptoms will be assessed so that the best approach can be decided upon. Your doctor may refer you for one or more of the following tests:

• Liver function test
• Liver scan
• Liver biopsy
• CT scan
• Ultrasound scan
• MRI scan

When a diagnosis is given, treatment will depend upon the severity of the disease. Managing the condition may involve prescribed medication, a restrictive diet, detox therapy or surgery. If damage is irreversible then surgery (liver transplant) may be necessary.

Liver Health Supplements

In addition to making the recommended lifestyle changes in terms of eating a healthy, wholefood diet, getting enough exercise and sleep and avoiding toxins where possible, you may wish to help your liver to stay healthy, or to give it a beneficial detoxification by adding natural supplements to your daily diet.

Things you will notice as your liver responds to a healthier diet and supplements are less indigestion and abdominal bloating, an improvement in digestion, more stable weight management, better mental clarity, and an increase in energy levels.

These are some of the dietary supplements which may help you prevent or reverse liver damage and support liver health:

Artichoke

This plant contains silymarin and a similar compound known as cynarine. These antioxidants help encourage liver function and bile production. Artichoke leaf extract is rich in flavonoids; however, the stem and root extracts are not so effective.

Choline

This is a substance produced by your own body which supports metabolism and cellular growth. In certain circumstances, a deficiency of choline may lead to fatty liver disease.

Including a variety of vegetables, fruits, grains, fat-free or low-fat milk, yogurt and cheese as well as protein foods such as lean meats, eggs, seafood, beans, peas and lentils, and soy products will help keep your choline levels within a healthy range.

Keeping your daily calorie intake in line with your energy output by limiting your intake of sugary foods and drinks, eating less saturated fat, avoiding processed foods, and restricting your alcohol intake will help preserve healthy choline levels and give protection to your liver.

Inositol

An inositol insufficiency could be related to non-alcoholic fatty liver disease. Inositol can help to maintain your body’s chemical balance.

Milk thistle

This is a plant which many people have found very effective in helping prevent liver damage caused by infections and toxins. It has traditionally been used to help detox the liver. The milk thistle plant contains compounds known as silymarin which are flavonoids known to protect liver cells from toxic substances. When choosing a milk thistle supplement you should look for a product with at least 70% silymarin.

Moringa

An Indian tree, sometimes called the drumstick or miracle tree. All parts of the tree are used for health and purification purposes and its properties can support the liver in breaking down toxins, including pharmaceutical medications.

Selenium

A compound found in garlic; selenium supports your liver in the fight against the damage caused by oxidative stress.

Dandelion root

Traditionally used as a liver cleanser, it supports the production of bile so helps with digesting fat. It is important to get a supplement which contains dandelion root rather than the extract of the whole plant as it is the root which has the high concentration of liver-cleansing properties.

Vitamins for Liver Repair

• Vitamin B – This group of vitamins, particularly B12 and folate are valuable for their detoxification properties.
• Vitamin C – Known to support liver health.
• Vitamin D – Helps your body absorb calcium and this is important if you are taking certain medications.

Our Liver Support Supplements

Here are a few of the natural supplements we offer to give a helping hand to one of your body’s hardest working organs.

Cleanse Tisane

An infusion of purifying herbs designed to help the body to detox. This tisane supports cleansing of the liver, kidneys and lymphatic system and contains lemongrass, nettle, dandelion leaf, cleavers, and peppermint. A great liver detox tea.

Milk Thistle Tincture

A high-strength tincture of dried milk thistle seed which, as well as supporting liver function, may help maintain healthy cholesterol and blood sugar levels. Tinctures are a highly effective and quickly absorbed method of delivering phytonutrients from the plants into your bloodstream.

Moringa Leaf Extract

A complete protein, moringa leaf is one of the most highly nutrient dense plants, rich in vitamins, minerals and antioxidants

Super B Complex

As well as containing the necessary B vitamins, this supplement also has selenium, inositol, and choline.

Superfoods to Help Detox Your Liver

Including highly antioxidant foods as well as those which contain fibre may help with liver health. Here is a list of some of the top superfoods to help keep your liver healthy:

• Beetroot – Contains vitamin C and vegetable fibre which makes beetroot a good cleanser for the gut. It also helps with boosting oxygen by purifying the blood and breaking town toxic waste, making it possible for the body to excrete it more speedily. Beetroot is known to stimulate the flow of bile and boosts enzyme activity.
• Coffee – Particularly ground coffee has been found to be beneficial to liver health.
• Citrus – Provides vitamin C and stimulates your liver to help convert toxic matter into substances that can be absorbed by water. Grapefruit provides two antioxidants called naringin and naringenin which help protect the liver by reducing inflammation. Certain drugs, such as those for controlling blood pressure, may react badly with grapefruit so it’s as well to check if you are taking prescription medication.
• Cruciferous Vegetables – These are mainly broccoli, cauliflower, Brussels sprouts, cabbage, and kale. The reasons these vegetables are so beneficial is that they are a high source of glutathione, which supports the toxin eliminating enzymes in your liver. When you regularly include cruciferous vegetables in your diet you increase the production of glucosinolate, and this helps your body get rid of carcinogens.
• Garlic – Rich in both sulphur and selenium. Sulphur activates liver enzymes that help eliminate toxins and selenium is one of the essential micronutrients that have been found to boost antioxidant enzyme levels in your liver.
• Green Tea – A Japanese study found that drinking green tea may benefit liver health. The study showed that drinking between 5-10 cups of green tea per day improved blood markers of liver health. It is believed that this is due to a compound in the tea called catechin which is known to be beneficial to liver function. Green tea is also highly antioxidant. It has been found in a small amount of cases that consuming an excessive amount of green tea may cause liver damage.
• Healthy Fats – Not all fats are bad for you. Those which are necessary for good health are cold-pressed organic oils such as extra-virgin olive oil, hemp oil, and flaxseed oil. They give useful support to your liver in its work to eliminate toxins from the body. It has also been found that including them in your diet can help reduce the levels of harmful fats stored in your liver.
• Turmeric – The active ingredient of turmeric is curcumin, and it has powerful antioxidant properties which are known to repair liver cells. It also supports enzymes that flush out toxins as well as boosting the production of bile.
• Walnuts – Rich in omega-3 fatty acids, glutathione, and an amino acid known as arginine which helps liver detox. Including some walnuts in your diet on a regular basis will help your liver with its normal cleansing function. Arginine is known to be particularly effective in detoxifying ammonia.

Foods to Avoid

Although a balanced diet is medically recommended for general health as well as specifically for taking care of your liver, there are a few foods and food groups which are best avoided. This is mainly because certain foods are difficult for your liver to process. These are some of the foods it is best to avoid:

• Alcohol – Regularly drinking alcohol puts your liver under a great deal of stress. If you know you need to take action to detox your liver or if you have decided to give your liver a break you may consider reducing or eliminating alcohol.
• Fatty and fried foods - Fast food outlets, also takeaways from various restaurants may have an excessive amount of unhealthy fat due to their cooking process. Crisps and other deep-fried snack foods are also bad for liver health.
• Salt – Reducing salt is important and there are various ways to cut back on how much salt you have in your diet. Put less salt into foods that you cook at home (this includes the use of sauces such as soy and other table sauces and flavourings), avoid salted deli meats and bacon products and substitute herbs and spices, when possible, to add flavour instead of using salt in food preparation.
• Starch – White bread, pasta, cakes, and pastries all contain high quantities of starch.
• Sugar – Cut back on sugary foods such as processed breakfast cereals, baked goods, desserts, sweets, soft drinks. Cutting back on sugar will help relieve the stress on your liver.

In Conclusion

To help your liver stay healthy, ensure you are eating a wholefood, balanced diet. Go easy on the alcohol, get exercise and fresh air each day and avoid contact with as many toxins as possible. However, if you suspect you may be experiencing issues related to liver function, you should always consult your GP in the first instance. It is important to check with a medical professional before embarking on a course of supplements to ensure they are safe for your condition and do not cause any adverse reaction if you are also on prescribed medication.

Our Promise

When it comes to keeping you informed on health and nutrition, we’re here for you and aim to help where we can. If you would like to discuss any aspect of using natural supplements, or would find advice helpful, please feel free to contact us on 01297 553932.