Effective Supplements To Support Liver Health

The liver is often overlooked in our daily health and wellness routines. Many people assume it’s something to worry about only as we get older or if an underlying health condition develops, but that’s not the case. Liver issues later in life can stem from habits formed much earlier, often without us even realising it. Regular heavy nights out or excessive use of painkillers can be more damaging than many people expect. The small changes we make now can have a positive impact as we age, while also supporting noticeable improvements in the short term. 

Looking after your liver should start as early as your late teens and early 20’s, particularly as this is often when lifestyle habits such as alcohol consumption, diet choices, and medication use begin to increase. When we’ve reached our 40’s and beyond, the effects of earlier habits may start to show, especially if the liver has not had consistent support over the years.

Signs Your Liver May Need Support

Some early, mild symptoms of liver strain are often dismissed as general tiredness or everyday stress. Recognising these signs early is important so we can adjust our lifestyle before it becomes more serious.

Brain fog - We can all experience brain fog and there is generally nothing to worry about. If you notice that you’re feeling it more than usual it may be a sign your liver is strained. When the liver isn’t filtering toxins or regulating blood sugar and hormones efficiently, focus and clarity can be affected.[i]

Low energy - Similar to brain fog, feeling low energy can seem normal when life is busy, but experiencing it every day is not and is a sign we should pay attention to.[ii]

Dark urine - While not the most pleasant topic, urine can be a useful indicator of liver health. The liver filters toxins and processes by-products from the body, and if it isn’t functioning optimally, changes in urine can be an early sign.[iii]

Itchy skin - Having itchy skin without any rashes or known skin issues can also be a sign you need to look out for. When the liver is under strain and bile isn’t being filtered properly, salts can build up in the bloodstream. These salts can then deposit in the skin, causing irritation.[iv]

Irregular menstrual cycles - If irregular menstrual cycles are unusual for you, it’s important to get them checked. Surprisingly, they can also be linked to liver health. The liver helps regulate hormones, including oestrogen and progesterone, and when it’s under strain, it may not break down and remove excess hormones efficiently.[v]

Habits That Harm Liver Health

Many everyday habits can quietly impact the liver without us realising. Regular alcohol consumption, a diet high in processed foods, taking painkillers too frequently, and even inconsistent sleep or stress can all affect this vital organ. The good thing is that becoming aware of these habits and making small, conscious changes can help support your liver and keep it functioning the way it should.

Alcohol consumption

Drinking too much alcohol can overload the liver, and over time this can contribute to issues like fatty liver or inflammation. You can support your liver by cutting back on alcohol, alternating drinks with water, and making alcohol-free days a regular part of your routine. Alcohol-free alternatives can also be helpful, but keep an eye on sugar content and treat them as occasional treats rather than daily routines. 

Highly processed foods

Eating a lot of sugar and highly processed foods can affect your liver over time, contributing to issues like fatty liver and insulin resistance. You can make conscious choices such as swapping sugary snacks for fruit, choosing more whole foods, and cutting back on ready-made or processed meals.

Overusing medication

Taking painkillers like ibuprofen/paracetamol too often, or certain other medications can put extra pressure on the liver and affect how well it functions over time. Always follow the recommended dosage and speak with your doctor if you need alternatives. For mild aches or headaches, you could try more natural remedies first, such as a warm compress, gentle stretching, or herbal teas like peppermint or chamomile, before reaching for medication.

Lack of exercise

A lack of physical activity can increase the risk of fatty liver, but this doesn’t mean you have to do highly intense workouts. Simple daily movement, such as a walk around your street, gentle stretching, or short bursts of activity, can help boost metabolism and keep your liver working at its best.

Lack Of Sleep

Believe it or not, poor sleep or irregular routines can disrupt the body’s natural detox cycles, which can put extra pressure on the liver. While it’s not always possible to get 7-9 hours of sleep each night due to a busy lifestyle, don’t worry if your routine slips occasionally. It’s the ongoing lack of sleep over time that can be damaging. 

Effective Supplements To Support Liver Health

While adjusting daily habits is the most effective way to support liver health, supplements can also provide an extra helping hand. They can work alongside a balanced lifestyle to give your liver the nutrients it needs and help it function at its best.

It’s also important to remember that taking very high doses of supplements can have the opposite effect and may harm the liver. This is mainly a concern with high-dose green tea extracts (don’t worry, your daily matcha is perfectly fine), high doses of turmeric, and certain other herbal extracts.

Milk Thistle - SHOP NOW

Milk thistle is a herb that’s been used for centuries in traditional wellness practices, especially for its role in supporting the liver. Its key active compound, silymarin, is known for its antioxidant properties and is often linked to digestive comfort and general health support. Silymarin is believed to help protect liver cells from oxidative stress which is one of the reasons this herb has remained so popular.

While research continues, milk thistle is widely recognised as a gentle and trusted option for those looking to care for their internal health.[vi]

Omega-3 Fatty Acids - SHOP NOW

Omega-3 fatty acids are essential nutrients found in foods like oily fish, flaxseeds, and walnuts, and they’re widely recognised for their role in supporting overall health, including the liver.

These healthy fats are known for their anti-inflammatory properties, which can help reduce liver inflammation and support normal liver function.[vii]

B Vitamins - SHOP NOW

B vitamins are essential for energy production and metabolism, both of which are closely linked to liver health. They help the liver process nutrients and support its natural detoxification pathways, making them important for keeping this for the liver organ functioning smoothly.

Dandelion Extract

Dandelion extract is a natural herbal remedy often used to support liver and digestive health. It’s known for helping the liver process and eliminate toxins[viii], while also promoting healthy digestion and overall wellbeing. Gentle and easy to include in your routine, dandelion extract can be a simple way to give your liver a little extra support.

Let’s Be More Aware

Supporting your liver is all about balance. Making small, conscious changes to your lifestyle such as moderating alcohol, choosing whole foods, staying active, and prioritising sleep can make a big difference over time. Supplements can provide an extra helping hand, working alongside healthy habits to keep your liver functioning at its best.

It’s also just as important to be aware of more serious warning signs. If you notice severe fatigue, persistent nausea, yellowing of the skin or eyes, or spider-like blood vessels appearing on your skin, you should speak to your doctor as soon as possible.

Paying attention to both mild and more significant symptoms and looking after your liver now can help you feel healthier today and support your wellbeing for years to come.