Best Supplements for Liver Health – What Really Works?
The liver has long been known as an organ that plays a vital role in maintaining essential body functions. Therefore, protecting the liver through diet and supplementation has become a top priority in health care.
However, not everyone knows which supplements actually have a positive impact on liver function. In this article, let’s explore the most beneficial nutrients and supplements for keeping the liver strong and healthy.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- The liver manages metabolism, stores vitamins, regulates blood sugar, and detoxifies harmful substances.
- Liver health depends on a balanced diet, regular exercise, quality sleep, and limiting alcohol intake.
- Compounds like silymarin, curcumin, artichoke, vitamin E, NAC, probiotics, CoQ10, and omega-3 support liver function.
- Supplements can complement liver care but are not a substitute for healthy lifestyle habits.
Do Supplements Really “Detox” the Liver?
Supplements cannot literally detox the liver, since detoxification is the liver’s natural function. However, certain supplements may provide antioxidant and metabolic support, helping the liver work more efficiently when combined with a healthy lifestyle.
Natural Supplements for Liver Health
Below is a summary table of natural herbs that may support liver function, their key benefits, and notes for use:
|
Supplement |
Key Liver Benefits |
Notes / Cautions |
|
Milk Thistle (Silymarin) |
Antioxidant; may reduce inflammation and support liver recovery |
Generally well tolerated; rare digestive upset, headache, or allergy |
|
Turmeric (Curcumin) |
Anti-inflammatory, antioxidant; may improve liver enzymes |
Safe at normal doses; high-absorption forms rarely linked to issues |
|
Artichoke Leaf |
Stimulates bile flow; supports digestion |
Few side effects reported |
|
Propolis |
Rich in flavonoids; antioxidant and anti-inflammatory |
Risk of severe allergy in people sensitive to bee/flower products |
|
Ginseng |
Adaptogen; may reduce oxidative stress, support liver cells |
May interact with warfarin; side effects: insomnia, nausea, hypertension |
|
Licorice |
May help reduce inflammation and oxidative stress |
Avoid high doses long-term; not recommended for hypertension, heart/kidney disease, pregnancy |
|
Dandelion Root |
Antioxidant; may help reduce oxidative stress and fibrosis |
Generally safe; possible allergy (ragweed family); caution with diuretics/antihypertensives |
Milk Thistle (Silymarin)
Key Benefits
Milk thistle contains the active compound silymarin, a group of flavonoids with strong antioxidant properties that help protect liver cells from free radical damage and toxins from alcohol or medications (George et al. 2024) [1].
Research has also shown that silymarin may support improvement in non-alcoholic fatty liver disease (NAFLD). For example, daily use of 600 mg silymarin for 12 months significantly reduced fasting insulin levels and improved liver enzymes.
Results indicated notable decreases in ALT and AST compared to placebo. Both ALT and AST are enzymes that rise in the blood when liver cells are damaged.
Recommended Dosage
Typical dosage ranges from 250–700 mg of silymarin daily, usually divided into 2–3 doses with meals (George et al. 2024) [1]. This dosage has been applied in both research and trials of milk thistle.
Cautions
Silymarin is generally safe and well tolerated. Only a few cases of nausea, bloating, mild diarrhea, headache, or skin rash have been reported.
Some recommendations advise caution when combining silymarin with warfarin (possible reduction of anticoagulant effect). People taking diabetes medication should also monitor their blood sugar closely (George et al. 2024) [1].
Additionally, individuals allergic to plants in the daisy family (ragweed, sunflower, etc.) should be careful about possible reactions.
Pregnant or breastfeeding women are advised to consult a healthcare professional before use. Overall, using silymarin at recommended levels (below 700 mg/day) for liver support is considered safe and well tolerated.
Turmeric (Curcumin)
Key Benefits
Curcumin is the primary bioactive compound found mainly in turmeric root. This compound can reduce oxidative stress and inhibit inflammatory cytokines that damage liver cells (Buonomo et al. 2018) [2].
Some meta-analyses on patients with non-alcoholic fatty liver disease (NAFLD) have shown that curcumin supplementation significantly lowered liver enzymes ALT and AST (Thitiya Lukkunaprasit et al. 2023) [3].
This suggests that curcumin may help modestly improve liver function and lessen the impact of harmful factors.
Recommended Dosage
Common daily dosage for curcumin is about 500–1000 mg (Thitiya Lukkunaprasit et al. 2023) [3]. In most modern formulations, curcumin is often combined with piperine (black pepper extract) to enhance absorption.
Cautions
Curcumin is generally safe, with only a few reports of nausea, diarrhea, or mild skin rash. However, an important caution is that there have been rare reports of acute liver injury associated with certain enhanced-bioavailability curcumin preparations (“Turmeric”, 2025) [4].
Although these cases are extremely uncommon, they highlight the importance of using curcumin at recommended doses and for appropriate durations without excessive use.
Artichoke Leaf Extract
Key Benefits
Artichoke leaf extract has long been known to support digestion and liver health. It helps the liver release more bile, which improves fat digestion and supports the body’s natural detox process.
In a study, patients with non-alcoholic fatty liver disease (NAFLD) who took 600 mg of artichoke leaf extract daily for 2 months showed positive results: lower liver enzymes (AST, ALT), bilirubin, and portal vein thickness compared to a placebo group (Panahi et al. 2018) [5].
The study also reported reduced cholesterol and triglyceride levels without serious side effects.
Recommended Dosage
The recommended intake is 300–600 mg of artichoke leaf extract daily (Panahi et al. 2018) [5]. Standardized extracts are typically refined to reduce bitterness, making them easier to consume.
Cautions
Artichoke extract is considered highly safe, with very few reports of adverse effects. Some individuals may experience bloating or mild allergic reactions. Those allergic to plants in the daisy family (ragweed, etc.) or with a history of low blood pressure should use caution.
Overall, artichoke extract is a gentle natural option to support liver function, especially for individuals with NAFLD or mildly elevated liver enzymes. However, unusual symptoms should always be discussed with healthcare professionals.
Propolis
Key Benefits
Propolis is a resinous substance made by bees from plant material, rich in flavonoids and polyphenols with strong antioxidant activity that can support immunity and protect the liver.
Recent studies suggest that propolis may help lower certain liver enzymes, especially AST, and has shown protective effects in some animal studies. However, more human research with stronger evidence is needed to confirm these benefits (Alireza et al. 2021) [6].
Recommended Dosage
Propolis is typically taken at 500–1000 mg daily (capsule or liquid extract form) (Alireza et al. 2021) [6].
Some users on Reddit also report using bee-derived products or topical propolis for skincare, but dosage is not standardized for those purposes.*
Cautions
Propolis is generally safe but may trigger allergies in people sensitive to bee products, with rare cases of severe reactions. Mild stomach issues can also occur. While it shows promise for liver support, those with allergies or taking anticoagulants should consult a doctor before use.
Ginseng
Key Benefits
Ginseng is a valued adaptogenic herb that helps the body cope with stress. In the liver, its active saponins (ginsenosides) demonstrate antioxidant and anti-inflammatory effects, potentially supporting liver cell function.
Studies show that consuming 2 g of ginseng daily for 4 weeks increased glutathione levels – a critical antioxidant in the liver. Ginseng has also been noted to reduce oxidative stress across various tissues (Kim et al. 2011) [7].
Recommended Dosage
The usual dosage of Korean ginseng extract is 100–1000 mg daily (equivalent to 2–4 g dried root).
Most studies report beneficial results at 300–600 mg/day with minimal side effects (Kim et al. 2011) [7].
However, ginseng may interact with certain medications: it can reduce the effect of warfarin (by increasing metabolism) and affect some diabetes or blood pressure drugs (Cambria et al. 2023) [8].
Cautions
Ginseng’s side effects are usually mild, such as insomnia, headache, or nausea, but people with hypertension or on medication should be cautious.
It may boost energy, immunity, and antioxidants to support liver health, though direct evidence on liver enzymes is limited. Use trusted products, follow proper doses, and consult a doctor if you have health conditions.
Licorice
Key Benefits
Licorice (particularly Glycyrrhiza glabra and Glycyrrhiza uralensis) contains glycyrrhizin, a compound shown in experiments to protect liver cells.
Glycyrrhizin may reduce liver injury caused by medications (such as acetaminophen) or chemicals by enhancing glutathione levels (“Licorice”, 2023) [9]. Traditional medicine has long used licorice in formulations for liver support.
Recommended Dosage
Currently, there is no universally established dosage for licorice extract for liver health. Users are advised to consult professionals for appropriate recommendations.
Cautions
Caution is critical with licorice because glycyrrhizin can mimic aldosterone-like effects. Long-term high intake (hundreds of mg of glycyrrhizin daily) may cause water retention, high blood pressure, low potassium, and muscle weakness (“Licorice”, 2023) [9].
For this reason, deglycyrrhizinated licorice (DGL), with glycyrrhizin removed, is often used for stomach conditions. When using licorice with glycyrrhizin, extra care is needed: avoid in cases of hypertension, heart failure, kidney disease, and during pregnancy.
Dandelion root
Key Benefits
Dandelion root contains polyphenols and flavonoids with antioxidant properties. Although human studies are limited, animal research shows it may lower liver enzymes, reduce oxidative stress, and protect against fibrosis, with effects comparable to silymarin (Hamza et al. 2020) [10].
Recommended Dosage
Dandelion root is commonly consumed as tea or capsules at a dose of 500 mg – 1 g per day (Hamza et al. 2020) [10]. It is generally considered safe and well-tolerated, but precise dosing can be difficult; thus, caution is still advised.
Cautions
Rare side effects include mild gastrointestinal discomfort (diarrhea, bloating) or allergic reactions (itching, rash) in individuals sensitive to plants in the Asteraceae family (“Dandelion”, 2020) [11].
Because dandelion has mild diuretic properties, individuals taking diuretic medications or with blood pressure concerns should monitor closely.
Although safe for most people, clinical evidence on liver enzyme improvement in humans remains insufficient, so careful use is recommended.
Vitamins and Nutrients
Similarly, the table below shows the main benefits as well as precautions while using liver support minerals:
|
Supplement |
Key Liver Benefits |
Notes / Cautions |
|
Vitamin E |
Antioxidants improve liver enzymes and tissue in fatty liver. |
Use in moderation; high doses may pose some risks. |
|
NAC |
Boosts glutathione, supports detox, reduces oxidative stress. |
Generally safe; may cause mild nausea or diarrhea. |
|
Probiotics |
Balance gut microbiota, reduce inflammation, aid fat metabolism. |
Safe for most; mild bloating or indigestion. |
|
CoQ10 |
Antioxidant; supports liver cell energy and function. |
Well tolerated; rare digestive discomfort. |
|
Vitamin K |
Important for blood clotting and liver repair. |
Low toxicity at normal intake. |
|
Vitamin C |
Antioxidants help reduce inflammation. |
High doses may upset digestion. |
|
Choline |
Supports fat metabolism and reduces liver fat buildup. |
Excess may cause fishy odor or sweating. |
|
Omega-3s |
Reduce liver fat, improve insulin sensitivity. |
Generally safe; may cause mild digestive issues. |
Vitamin E
Key Benefits
Vitamin E (commonly used as α-tocopherol in studies) is a fat-soluble antioxidant. Multiple human trials in NAFLD/NASH patients have shown that vitamin E improves liver enzymes and histological features [12].
For example, the PIVENS trial in non-diabetic NAFLD reported significant results: after 96 weeks, 43% of patients taking 800 IU/day vitamin E achieved resolution of steatohepatitis vs. 19% in placebo (Hadi et al. 2018) [12].
Recommended Dosage
Guidelines recommend 800 IU/day for patients with non-diabetic NASH (“Vitamin E for Fatty Liver in AASLD Guidelines”, 2015).
High doses of vitamin E (≥400 IU/day) may slightly raise risks such as hemorrhagic stroke or prostate cancer, though evidence remains debated (M. Schurks et al. 2010) [15].
Cautions
Higher or prolonged use is not advised without medical supervision. Side effects at proper doses are rare; overdose may cause nausea, diarrhea, or mild headaches.
N-Acetylcysteine (NAC)
Key Benefits
NAC is a precursor of cysteine, which helps synthesize glutathione (GSH) - an important antioxidant in the liver. NAC helps replenish cysteine in the body, helping to regenerate GSH depleted by oxidative stress (especially in poisoning). Thanks to that, NAC protects liver cells from free radicals and reduces liver damage. supports the detoxification process. NAC is often used in the treatment of liver damage caused by acetaminophen overdose.
A clinical study demonstrated that NAC improved liver function in NAFLD patients: after 3 months of treatment, those receiving 600–1200 mg/day NAC had significant ALT reduction compared to vitamin C, with improved liver stiffness and cholesterol/HDL ratio (Khoshbaten M et al. 2020) [16].
Recommended Dosage
Most studies use 600–1200 mg/day for therapeutic benefit (Khoshbaten M et al. 2020) [16]. It is generally well tolerated; side effects are mild and may include nausea, vomiting, diarrhea, or headache when exceeding manufacturer-recommended doses.
Cautions
To differentiate from NAC used in the medical field, NAC in supplements is usually in some form of oral, liquid-like liquid… and in low amounts. Therefore, avoid confusing these two products with each other during use.
Probiotics
Key Benefits
Probiotics are beneficial bacteria (e.g., Lactobacillus, Bifidobacterium) that help maintain gut microbiota balance. The gut and liver are closely connected through the portal vein (the gut–liver axis). Probiotics may reduce inflammation and improve hepatic fat metabolism by decreasing harmful bacteria and intestinal toxins [18].
Recommended Dosage
Probiotics are generally very safe for daily use (commonly 1–2 billion CFU/day). The best outcomes are typically seen with interventions lasting more than 12 weeks (Zhou et al. 2023) [18].
Cautions
Probiotics are generally safe, with only mild side effects like bloating or indigestion. Choose reputable products with proven strains, and pair with a fiber-rich diet for better liver support.
Vitamin K
Key Benefits
Vitamin K (including K1 and K2) is a fat-soluble vitamin primarily recognized for its role in synthesizing hepatic clotting factors. Emerging evidence highlights additional antioxidant and anti-inflammatory properties, supporting hepatocyte protection.
An analysis of U.S. population data (NHANES) found that higher dietary vitamin K intake was significantly associated with a lower risk of NAFLD (Huang et al. 2025) [21]. Mechanistically, vitamin K2 has been shown in mouse models to promote liver regeneration after hepatectomy (Lin et al. 2014) [22].
However, there are currently no established guidelines for vitamin K supplementation specifically for liver regeneration in humans. Clinical use should be guided by a healthcare provider.
Recommended Dosage
Vitamin K is obtained from leafy greens, vegetable oils, and certain gut microbes. The general recommended intake is 75–120 µg/day. In patients with advanced liver disease (e.g., cirrhosis, liver failure), physicians may administer injectable vitamin K to correct coagulopathy.
Cautions
Because vitamin K supports coagulation, patients on coumarin anticoagulants (e.g., warfarin) should be cautious, as excess vitamin K intake reduces the drug’s effect (Hanslik et al. 2004). For most individuals not on anticoagulants, dietary vitamin K is safe and beneficial.
Vitamin C
Key Benefits
Vitamin C (ascorbic acid) is a water-soluble vitamin with strong antioxidant activity. It neutralizes free radicals, protects hepatocytes, and enhances immune function. Epidemiological studies indicate that higher dietary intake of vitamin C (with or without supplements) correlates with lower risk of NAFLD and improved liver enzyme profiles (Luo et al. 2022) [24].
In a large cohort of 8,307 individuals in China, higher dietary vitamin C was associated with reduced ferritin levels (a marker of iron overload), lower HbA1c, and increased albumin production—supporting overall liver health (Luo et al. 2022) [24].
Recommended Dosage
Supplemental vitamin C is commonly recommended at 500–1000 mg/day, in addition to intake from fruits and vegetables (Luo et al. 2022) [24]. This dosage is considered safe for most individuals.
Cautions
Very high doses (several grams daily) may cause nausea, diarrhea, or elevated oxalate levels, increasing kidney stone risk. Patients with renal impairment should exercise caution at high intakes (“Office of Dietary Supplements - Vitamin C”, 2025) [25].
Choline
Key Benefits
Choline is an essential nutrient (often grouped with B vitamins) critical for synthesizing phosphatidylcholine, the main component of VLDL lipoproteins. The liver requires phosphatidylcholine to package and export triglycerides. Choline deficiency impairs this process, leading to hepatic fat accumulation.
Choline also plays roles in creatine and acetylcholine synthesis, as well as methylation and detoxification (via betaine). Choline deficiency-induced fatty liver has been well established in the literature (Sherriff et al. 2016) [26].
Recommended Dosage
Daily choline requirements vary by age and sex (typically 425–550 mg/day) (Sherriff et al. 2016) [26].
Cautions
Excess intake (>3.5 g/day) may cause fishy body odor, transient hypotension, or excessive sweating.
Gut microbiota can metabolize choline into TMAO, which has been linked to cardiovascular risk, though typically only at high doses (Sherriff et al. 2016) [26]. Supplementation should be medically supervised.
Omega-3s
Key Benefits
Omega-3 fatty acids (EPA, DHA from fish oil) are essential lipids with anti-inflammatory and lipid-lowering properties. Recent meta-analyses show that omega-3 supplementation in NAFLD/NASH patients significantly lowers ALT, AST, triglycerides, and LDL cholesterol (Aziz et al. 2024) [27].
While findings on their ability to reduce hepatic fat (measured by MRI or ultrasound) remain somewhat inconsistent, omega-3s are generally supportive of overall metabolic and liver health.
Recommended Dosage
Typical dosages range from 1–4 g of combined EPA+DHA per day, with the strongest benefits often seen at 2–3 g/day (Aziz et al. 2024) [27].
Cautions
Omega-3s are generally safe, though mild gastrointestinal symptoms (bloating, satiety, stomach discomfort) may occur.
Some users on Reddit have reported unpleasant fishy aftertaste and burping when supplementing: “... I get this bad taste in my mouth, I'm burping when I usually never burp and this time I'm having stomach pain and discomfort…”*
At higher doses, omega-3s may reduce platelet aggregation and slightly thin the blood. Patients taking anticoagulants or antiplatelet drugs (e.g., aspirin, clopidogrel) should inform their physician and may require medical monitoring (Gross et al. 2017) [28].
Frequently Asked Questions
1. How Can I Know That My Liver Is OK?
A healthy liver usually does not show obvious symptoms. The accurate way to check is through regular blood tests: liver enzymes (ALT, AST), alkaline phosphatase (ALP), bilirubin and liver proteins (albumin, prothrombin time) are within normal limits.
Therefore, the advice for you is to regularly check your health to understand any liver problems if any. Doctors will explain to you what each index means and whether it affects your health or not.
2. What Vitamin Helps Regenerate the Liver?
There is no "magic" vitamin to regenerate the liver immediately. The liver has the ability to heal itself very well if the cause of the damage is removed (such as stopping drinking alcohol). However, some vitamins support this process.
Vitamin K2 has been shown in animals to activate liver stem cells and promote liver regeneration after partial hepatectomy (Lin et al. 2014) [29]. However, more human studies are needed to confirm these effects.
Vitamins C, E, and B vitamins (such as choline) also act as antioxidants and support normal liver biological processes. However, vitamins alone cannot “restore” the liver if the underlying cause of the disease remains.
3. What Are the First Signs of a Bad Liver?
The early stages of liver disease are often subtle and easily confused. Patients may experience unusual fatigue, lack of energy, loss of appetite, or dull pain in the right upper abdomen (“Liver Disease: Signs & Symptoms, Causes, Stages, Treatment”, 2017) [30].
Because the liver is able to compensate, there are often no obvious symptoms. If the disease progresses, typical signs appear later: yellow skin and eyes (jaundice, due to bilirubin retention), dark urine, pale stools, itching of the skin all over the body due to cholestasis.
4. What Happens If You Take Milk Thistle Every Day?
Daily use of silymarin helps provide antioxidants to the liver regularly, which can reduce liver enzymes if the liver is damaged. Rare side effects include nausea, diarrhea, bloating or mild headaches.
Therefore, daily use is generally safe, but a doctor's advice on how to use it should still be recommended.
Conclusion
It can be said that the liver is one of the most important organs in the body. Therefore, liver care needs to be based on science, a healthy lifestyle and a moderate diet.
You can use liver supplements with herbal sources such as milk thistle, turmeric, artichoke... to vitamins and minerals such as E, K, C, choline, omega-3...
However, these supplements should only be considered as additional support and must be used in the right dose, not exceeding the recommended dose.
Before taking any supplement, you should consult your doctor or nutritionist, especially if you have an underlying medical condition or are taking other medications to ensure effectiveness and safety!
Testimonial Disclaimer
*The testimonials presented on this website are provided by individuals based on their personal experiences with our products. These testimonials represent individual opinions and experiences, which may not be typical or applicable to all users of our products. Results may vary depending on a variety of factors, including individual health, lifestyle, and adherence to product usage instructions.References
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Please refer to the product labels and packaging for specific usage instructions and guidelines for the dietary supplement products sold on this website.
Customer Support
For any concerns or questions regarding the dietary supplement products, please contact our customer support team, who will be more than happy to assist you.
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