What Vitamins & Supplements are Good for Liver Health?

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Vitamins are necessary to help the liver perform its tasks, i.e., digestion, synthesising proteins, producing hormones, and filtering toxins present in diet and environment. Therefore, inadequate intake of essential vitamins can affect liver health and disrupt its functions.

Read on to know the essential vitamins for liver health and related information.

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Best Vitamins & Supplements for Liver Health

Vitamins that play a crucial role in maintaining liver health include vitamin D, E, C, B. Individuals need to take these vitamins regularly through a healthy diet plan.

Read along!

Vitamins & Supplements Description
Vitamin B B vitamins are one of the best vitamins for liver function. This is because eating vitamin B rich foods can help individuals with reversed symptoms of several liver diseases.
Vitamin C Vitamin C is an antioxidant –a key element that helps to neutralise molecules known as free radicals. A low level of antioxidants can create a disparity called oxidative stress. As a result, this imbalance can cast a negative effect on cells and cause liver diseases.
Nonetheless, vitamin C also helps to limit fat accumulation in the liver and prevent fatty liver disease.
Vitamin D Vitamin D is one of the essential vitamins for the liver, which helps to prevent metabolic liver disease and inflammatory disease.
As per a study conducted in 2009, 92% of the total 118 people who are suffering from chronic liver disease have vitamin D deficiency. Similarly, another 2013 study tried to associate vitamin D deficiency with Hepatitis B (HBV), a virus that can adversely affect liver health.
So, those wondering which vitamin is good for the liver must have got their answers.
Vitamin E Like vitamin C, vitamin E is an antioxidant that helps maintain the level of other antioxidants and free radicals. However, individuals who have Non-alcoholic Fatty Liver Disease (NAFLD) and Non-alcoholic steatohepatitis suffer from inadequate vitamin E, primarily from oxidative stress. Oxidative stress can affect cells and arise from drugs, alcohol and other factors.
According to a 2014 study, individuals who took vitamin E for more than 96 weeks have reduced inflammation and fat level in the liver. The study further shows that the intake of vitamin D for that longer period also helped lower liver cell death.
Zinc Zinc is essential for maintaining liver function and preventing liver damage. It supports the immune system, reduces inflammation, and helps repair and regenerate liver cells.
Zinc deficiency is linked to liver diseases such as cirrhosis and hepatitis.
Milk Thistle Milk Thistle contains silymarin, a compound with antioxidant and anti-inflammatory properties. It helps protect liver cells from toxins, supports liver regeneration, and improves overall liver function.
It is commonly used to treat liver conditions such as hepatitis and cirrhosis.
Licorice Root Licorice Root has anti-inflammatory and antioxidant properties that help protect the liver from damage. It supports the immune system and can help reduce symptoms of liver disorders such as hepatitis.
Licorice root also aids in the detoxification process and promotes liver health.
Dandelion Root Dandelion Root is known for its detoxifying effects on the liver. It helps stimulate bile production, which aids in digestion and helps the liver remove toxins.
Dandelion root also has anti-inflammatory properties and supports overall liver function and health.
Omega-3 Fatty Acids Omega-3 fatty acids in fish oil and flaxseeds have anti-inflammatory properties that help reduce liver fat levels and support overall liver health.
They can also improve liver function in individuals with non-alcoholic fatty liver disease (NAFLD) and reduce the risk of cirrhosis.
Choline Choline is an essential nutrient that supports liver function by aiding in fat metabolism and preventing fat accumulation in the liver.
It helps produce very low-density lipoproteins (VLDL), which transport fats away from the liver. Choline deficiency can lead to fatty liver disease.
Selenium Selenium is a powerful antioxidant that helps protect liver cells from damage caused by oxidative stress.
It supports the liver's detoxification processes and has been shown to improve liver function in individuals with chronic liver disease.
Selenium also aids in reducing inflammation and enhancing immunity.
Chanca Piedra Chanca Piedra is an herb traditionally used to treat liver ailments. It helps protect the liver from damage, promotes detoxification, and supports its ability to regenerate.
Chanca Piedra is known for its potential to prevent and dissolve kidney stones.
Jujube Jujube, rich in antioxidants and vitamin C, helps protect the liver from oxidative stress and inflammation. It supports liver health by improving liver function and aiding in the detoxification process.
Jujube is also used to strengthen the immune system and improve overall health.
Artichoke Artichoke extract is known for its liver-protective properties. It promotes bile production, which aids in digestion and the elimination of toxins from the liver.
Artichoke also has antioxidant properties that help protect liver cells from damage and support overall liver health.

Best Sources of Essential Vitamins & Supplements for Liver Health

fresh-fruits-and-vegetables-for-liver-health

To maintain optimal liver health, it is crucial to include specific vitamins and supplements in your diet. The table below highlights the best sources of these essential nutrients and where you can find them.

Essential Vitamins & Supplements for Liver Health Nutritional Value Source of Vitamins & Supplements
Vitamin B 1.2-2.4 mcg/day (depending on specific B vitamin) Eggs, Milk, Cheese, Fish (tuna, salmon), Meat (chicken, red meat), Vegetables, dark green vegetables, Beans (kidney beans, black beans), Shellfish (oysters and clams), Fruits (banana, watermelon), Soy products (soy milk, tempeh), Whole grains and cereals, Wheat germ, Blackstrap molasses, Yeast and nutritional yeast
Vitamin C 75-90 mg Citrus fruit, such as oranges and orange juice, Blackcurrants, Broccoli, Peppers, Strawberries, Brussels sprouts, Potatoes
Vitamin D 600-800 IU Oily fish (such as herring salmon, sardines, and mackerel), Egg yolks, Red meat, Liver, Fortified foods( such as breakfast cereals and some fat spreads)
Vitamin E 15 mg Plant oils including rapeseed (vegetable oil), sunflower, soya, corn and olive oil, Wheat germ (it can be found in cereals and cereal products), Nuts and seeds
Zinc 8-11 mg Meat, shellfish, legumes, seeds, nuts, dairy, whole grains, oysters, beef, pork, chicken, beans, lentils, chickpeas, pumpkin seeds, cashews, almonds, yogurt, and cheese
Milk Thistle 200-400 mg Supplements and Extracts
Licorice Root Up to 9 grams Supplements and Teas
Dandelion Root 2-8 grams Teas, Supplements, and Extracts
Omega-3 Fatty Acids 1.1-1.6 g Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, hemp seeds, algae oil, soybeans, canola oil, cod liver oil, seaweed, Brussels sprouts, spinach
Choline 425-550 mg Eggs, liver, soybeans, fish, nuts, cruciferous vegetables (broccoli, cauliflower), red meat, poultry, dairy products, wheat germ, Brussels sprouts, peanuts, kidney beans, quinoa, and shrimp
Selenium 55 mcg/day Brazil nuts, fish (tuna, sardines), eggs, sunflower seeds, mushrooms, whole grains (brown rice, whole wheat bread), dairy products, chicken, pork, spinach, lentils, oatmeal, barley, chia seeds, turkey, and garlic
Chanca Piedra 400-800 mg Supplements and Extracts
Jujube 2-3 fruits or 250-500 mg extract Fruits, Extracts, and Supplements
Artichoke 300-600 mg Supplements, Artichoke Hearts, and Extracts

Daily Intake of Vitamins & Supplements for Healthy Liver

Maintaining a healthy liver requires an adequate intake of essential vitamins and supplements. The table below provides the daily recommended limit for these vital nutrients to support liver health.

Vitamin/Supplement Daily Recommended Intake Limit
Vitamin B Varies by type, generally 1.2 mg (men)/1.1mg (women)
Vitamin C 75 mg (women)/90 mg (men)
Vitamin D 600 IU (ages 1-70)/800 IU (over 70)
Vitamin E 15 mg
Zinc 8-11 mg
Milk Thistle 200-400 mg (silymarin content)
Licorice Root Up to 9 grams
Dandelion Root 2-8 grams
Omega-3 Fatty Acids 250-500 mg (EPA + DHA)
Choline 425-550 mg
Selenium 55 mcg
Chanca Piedra 400-800 mg
Jujube 2-3 fruits or 250-500 mg extract
Artichoke 300-600 mg

Role of Vitamins & Supplements for a Healthy Liver

Incorporating the right vitamins and supplements can significantly enhance liver health. Below are the key benefits of essential vitamins and supplements for maintaining optimal liver function.

Vitamin/Supplement Benefits
Vitamin B It helps to reverse the symptoms of liver diseases in their early stages and supports liver function and cell regeneration.
Vitamin C Helps to neutralise free radicals and prevent liver disease and fatty liver disease, reducing oxidative stress and inflammation.
Vitamin D Helps to prevent inflammatory and metabolic liver disease, supporting immune function and overall liver health.
Vitamin E Helps to balance antioxidants and free radicals and prevents liver cell death, reducing inflammation and supporting liver repair.
Zinc Supports immune function, reduces inflammation, aids in liver cell repair and regeneration, and protects against oxidative stress.
Milk Thistle Protects liver cells from toxins, supports liver regeneration, improves overall liver function, and has anti-inflammatory properties.
Licorice Root Protects the liver from damage, supports the immune system, aids in detoxification, and reduces liver inflammation.
Dandelion Root It stimulates bile production, aids in detoxification, supports overall liver function, and has diuretic properties to help cleanse the liver.
Omega-3 Fatty Acids Reduces liver fat levels, supports overall liver health, reduces inflammation, and improves lipid metabolism.
Choline Aids in fat metabolism, prevent fat accumulation in the liver, support liver function, and help with neurotransmission and cell membrane integrity.
Selenium Protects liver cells from oxidative stress, supports detoxification processes, reduces inflammation, and enhances immune function.
Chanca Piedra Protects the liver from damage, promotes detoxification, supports liver regeneration, and helps prevent liver stones.
Jujube Protects the liver from oxidative stress and inflammation, supports detoxification, improves liver function, and boosts the immune system.
Artichoke Promotes bile production, aids digestion, protects liver cells from damage, supports overall liver health, and has antioxidant properties.

How to Support Liver Health in Your Daily Routine?

Supporting liver health is crucial for overall well-being. Here are effective ways to maintain optimal liver function:

  • Maintain a Healthy Diet: Consume a balanced diet and avoid excessive consumption of processed foods, saturated fats, and sugars, which strain the liver.
  • Stay Hydrated: Drink plenty of water throughout the day to support liver function in filtering toxins and waste products from the bloodstream.
  • Limit Alcohol Consumption: Alcohol can damage liver cells over time. Limit intake and adhere to recommended guidelines for moderate drinking or abstain altogether.
  • Avoid Smoking and Limit Toxin Exposure: Minimise exposure to toxins and avoid smoking to reduce strain and burden on this vital organ.
  • Exercise Regularly: Regular exercise improves circulation and promotes liver health. It also helps maintain a healthy weight and reduces the risk of liver disease.
  • Manage Stress: Chronic stress can contribute to liver damage. Practice stress-reducing techniques to support liver function and overall health.
  • Get Regular Check-ups: Schedule regular health check-ups to monitor liver enzymes and overall health. Early detection allows for timely treatment.

How to Boost Vitamin Levels for Liver Health?

Maintaining adequate vitamin levels is essential for supporting liver function and overall health. Here are several effective strategies to boost your vitamin intake specifically for liver health:

  • Consume Vitamin-Rich Foods: Include a variety of fruits, vegetables, whole grains, and lean proteins in your diet. Foods high in vitamins B, C, D, and E are particularly beneficial for liver health.
  • Take Vitamin Supplements: If you have difficulty getting enough vitamins from your diet alone, consider taking supplements. Consult with a healthcare professional to ensure you choose the right ones and take appropriate doses.
  • Get Adequate Sun Exposure: Vitamin D is vital for liver health, and sunlight is one of the best sources. Aim for moderate sun exposure, or consume vitamin D-rich foods like fortified milk, cereals, and fatty fish to maintain healthy levels.
  • Include B Vitamins in Your Diet: B vitamins are crucial for liver metabolism. Incorporate foods such as whole grains, legumes, nuts, and seeds into your meals to boost your intake of these essential nutrients.
  • Limit Alcohol Intake: Excessive alcohol consumption can deplete your body's vitamins and minerals, which are essential for liver function. Reducing alcohol intake can help maintain healthy vitamin levels.

Vitamin Deficiency Diseases Linked to Poor Liver Health

  • Around 90% of vitamin B12 is stored in the liver. When the liver health deteriorates, the stored Vitamin B12 level also decreases, leading to deficiency diseases. Inadequate vitamin B12 in the body can lead to anaemia, a medical condition in which an individual’s red blood cell count reaches below the standard level.
  • Low serum vitamin D can cause non-alcoholic fatty liver disease.
  • Also, vitamin D looks after the bone structure and condition. The deficiency of vitamin D can affect calcium absorption and lead to weaker bones. Additionally, chronic liver disease may develop another medical condition called osteoporosis, where bones weaken, making patients prone to bone fracture. Vitamin D inadequacy can degrade this situation even further.
  • Insufficient vitamin E has been noticed mostly in patients with primary biliary Cirrhosis and other chronic cholestatic diseases.
  • It has been noticed that liver diseases can cause B1, B6, and B12 deficiencies.
  • Consequently, insufficient vitamin B1 can affect mental health and hamper certain functions such as memory and coordination.
  • A low level of B6 can result in symptoms of tingling and numbness, which can arise from nerve damage.

Effects of Long-term Vitamin Deficiency on Liver

A study indicates that patients with Cirrhosis, a chronic liver disease, are significantly more prone to experiencing vitamin D deficiency, and the level decreases significantly in patients with alcoholic liver cirrhosis rather than primary biliary Cirrhosis. In liver cirrhosis, the damage caused by hepatitis, other viruses, and alcohol cannot be reversed.

Now that individuals know about the essential vitamins for liver health and repair, they can take care of their vital digestive organs.

Should You Take a Liver Health Supplement?

Deciding on liver health supplements requires careful consideration of lifestyle factors like diet, alcohol consumption, and toxin exposure. These supplements can benefit those with specific liver conditions but should complement, not replace, a healthy lifestyle.

Consult a healthcare provider before starting any supplement regimen. They can evaluate your health needs and recommend suitable supplements. Regular monitoring is essential to ensure effectiveness and make necessary adjustments. Making informed decisions involves understanding your health needs and choosing evidence-based, quality products.

Maintaining liver health is crucial for overall well-being. Incorporating specific vitamins and supplements can significantly promote liver function and prevent liver-related conditions. Prioritise a balanced diet, exercise, and a healthy lifestyle to support your liver’s resilience and vitality.

FAQs about Vitamins for Healthy Liver