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Fifty Ways to Love Your Liver

by Dr. Susan Lark

Published 02/11/09

B-Complex Vitamins

The B vitamins play many key roles in detoxification. They are required to deactivate estrogen, a function which is particularly important during perimenopause. Thiamine (vitamin B1) is required to metabolize alcohol into non-toxic products. Niacin protects against poisoning from carbon tetrachloride (a solvent). Folic acid and vitamin B12 optimize liver function by counteracting the accumulation of fat in the liver.

Suggested dosage: 25–100 mg B-complex per day.

N-Acetyl Cysteine (NAC)

NAC stimulates the body's production of glutathione, a single substance that works like a detox army. A potent antioxidant, glutathione helps deactivate free radicals generated during Phase I. It assists the body in removing heavy metals such as mercury, lead and aluminum; plays a critical role in preventing the liver from damage during alcohol detoxification; and is a component of several key Phase II enzymes that help break down carcinogens and other toxins from such sources as car exhaust, smoke, and drugs.
Although oral glutathione is available, it is not well absorbed; NAC is far more effective.

Suggested dosage: 300–600 mg once or twice a day.

Methionine

The amino acid methionine is a powerful detoxifier with a long list of functions. It can rid the body of heavy metals such as mercury and lead; is an antioxidant; maintains the body's reserves of glutathione peroxidase, another powerful antioxidant; and promotes the body's production of lecithin, the major component of liver cell membranes.

Suggested dosage: 200–1,000 mg per day. Since the body normally converts methionine to homocysteine, a substance that is toxic to the heart, take 25–50 mg of vitamin B6 at the same time to help block conversion.

Essential (omega-3 and omega-6) Fatty Acids

Because toxins cause inflammation, the liver is particularly prone to inflammatory disease. Omega-3 and omega-6 fatty acids counteract the inflammatory response and thus help keep the liver in top operating condition. Unrefined, cold-pressed flaxseed oil is a superb source of both omega-3 and omega-6 fats. To protect it from heat, air, and light damage, keep it refrigerated in a tightly closed, opaque container.

Suggested dosage: 1–2 tablespoons of flaxseed oil or 4–6 tablespoons of milled (ground) flaxseed per day.

Milk Thistle

The milk thistle plant is the source of silymarin, a group of potent flavonoids proven effective against liver disease in more than 300 studies. Silymarin protects the liver from environmental toxins, such as tobacco smoke, coal, oil and incense; X-rays and radiation therapy; and industrial toxins. It acts as an antioxidant and inhibits depletion of glutathione. It accelerates regeneration of damaged liver cells and prevents the reabsorption of toxins that have been passed into the gastrointestinal tract. Some people experience loose stools the first few days of taking silymarin.

Suggested dosage: One to three 150–175 mg capsules per day of milk thistle extract, standardized to 80 percent per silymarin.

More Ways to love Your Liver

The diet and supplement tips in this article can go a long way toward making your liver a regular detox dynamo. Follow the program that's right for you, and you'll be amazed at the improvements you'll feel.

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