4 Signs Your Liver Might Need Support

The liver is a rather discreet and tireless organ, unlike the skin or the digestive system, which manifest themselves very clearly when they are disturbed. The liver, on the other hand, can withstand enormous stress and abuse before even giving the faintest cry of distress.

The liver works behind the scenes as the body's workhorse. It extracts nutrients from the food we eat and delivers them to where they're needed. It also cleanses the blood, filters toxins, and metabolizes any excess hormones. These critical tasks are just a small fraction of the more than 300 essential functions the liver handles behind the scenes every day.

So, when the liver starts to manifest and complain, it is essential to listen to it!

Major liver problems have increased over the past decade [1] , and it appears that the current North American diet and lifestyle are both placing considerable burdens on our livers. More specifically, the combination of excessive sugar consumption, regular alcohol consumption, and the refined oils found in breads and pastries can put enormous strain on the liver [2] .

The liver can become overloaded when it's overwhelmed with responsibilities such as metabolizing alcohol and prescription drugs, or when it doesn't get the nutrients it needs to function optimally. Therefore, it's important to listen to the liver's endlessly silent complaints so you can support it when it needs it.

Here are 4 signs your liver might need a little help:

1. Slow digestion

The liver produces bile, which is an important digestive aid. It's also responsible for emulsifying the fats in your food so they're easier to digest. The liver also uses bile as a transport system to move fat-soluble toxins through the digestive system for elimination.

If your liver doesn't produce enough bile or your gallbladder is congested and doesn't secrete bile efficiently, your digestion can become very slow. This can cause constipation, acid reflux, and fatty stools.

2. Skin rashes and inflammation

When the liver has difficulty fulfilling its detoxifying role, it may use the skin (the body's largest organ) as a detoxification pathway. This can lead to itchy skin and rashes [3] .

3. Lack of energy and frequent headaches

If the liver is unable to perform its essential tasks, toxins can build up in your bloodstream [4] . This can lead to fatigue, brain fog, and headaches.

4. Irregular menstrual cycles

The liver plays an important role in hormonal balance. It monitors blood flow and captures used hormones and metabolizes them (i.e., eliminates them from the body). But if your liver is overwhelmed or struggling, it may not be able to metabolize all the circulating hormones.

This can lead to menstrual problems, such as PMS symptoms and irregular cycles. These symptoms are usually due to excess estrogen staying in your body longer than it should [5] .

How to support the liver

To cope with the stresses and strains of daily life, your liver needs a few specific foods and nutrients to help it maintain balance and function optimally. Add these nutrients to your daily or weekly routine to provide your liver with everything it needs to perform at its best.

Add cruciferous vegetables (broccoli, cauliflower, cabbage)

This family of vegetables is packed with two important liver nutrients: sulfur and indole-3-carbinol (I3C) – two nutrients that help support the liver's detoxification enzymes and protect it from damage. Although research has so far focused only on animals, the data is very promising [6] [7] .

Enjoy 3 to 5 servings of these delicious vegetables each week. One of my favorite ways to support my liver function is by preparing roasted cauliflower, which I then sprinkle with turmeric, salt, and pepper [8] . Delicious!

Milk Thistle for Liver Support

If your liver needs a little more support, consider adding a milk thistle supplement to your daily regimen. It's a plant rich in antioxidant compounds, including silymarin.

Silymarin has traditionally been used to support the liver and help prevent toxins from binding to liver cells. Laboratory and clinical research has also shown that milk thistle promotes liver cell regeneration and increases the biosynthesis of an important antioxidant involved in detoxification – glutathione. This master antioxidant helps detoxify the body and metabolize excess hormones.

Milk thistle can be taken as a tincture , capsules , or tea, depending on your preference and needs. Be patient with your milk thistle supplement; it works silently to support the liver, and it may take 2 to 3 months before you start to notice a difference.

Bitter Foods for Gallbladder and Liver Health

The gallbladder works in tandem with the liver, and both function more efficiently when you include bitter foods in your meal, such as bitter greens, artichokes, and rapini. The bitter taste of these foods on the tongue prepares the gallbladder for the upcoming meal. This can help speed up a sluggish digestive system while also helping to remove fat-soluble toxins from the digestive system. Bitter Digestive Compound is especially helpful if your gallbladder needs a little extra support.

Blueberries and cranberries

Blueberries and cranberries are rich in anthocyanins, powerful antioxidants. Anthocyanins are blue, red, and purple colored antioxidants that research shows help support liver function and prevent liver damage, such as non-alcoholic fatty liver disease [10] . These delicious berries are easy to add to a smoothie, oatmeal, or your favorite muffin recipe to reap the benefits.

Our liver is an incredible organ that works day and night to ensure the proper functioning of many bodily functions. If you feel like your liver needs a little extra attention, consider adding some of the foods and herbs discussed in this article to your daily diet. It's an easy way to maintain optimal liver health.

This blog post was originally published on March 23, 2022

References

[1] https://www.bmj.com/company/newsroom/rapid-rise-in-deaths-from-liver-disease-in-the-us-over-the-last-decade/

[2] https://www.bmj.com/company/newsroom/rapid-rise-in-deaths-from-liver-disease-in-the-us-over-the-last-decade/

[3] https://www.wellandgood.com/secret-to-clear-skin-liver/

[4] https://www.acupuncturetoday.com/mpacms/at/article.php?id=31573

[5] https://www.medicalnewstoday.com/articles/323280#symptoms

[6] https://pubmed.ncbi.nlm.nih.gov/20722931/

[7] https://academic.oup.com/jn/article/146/3/542/4578268

[8] https://lisakilgour.com/articles/2019/6/17/recipe-amazing-roasted-curry-cauliflower

[9] https://www.webmd.com/hepatitis/milk-thistle-liver

[10] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3824564/