How To Support Liver Health Effectively in Daily Life

Over 100 million Americans suffer from liver disease, mostly fatty liver, yet many remain unaware. A healthy liver supports digestion, energy, and protection against serious illnesses [11].

However, modern lifestyles with poor diet, lack of sleep, and little exercise make the liver more vulnerable. The question is: how can we effectively protect liver health?

Why Is Liver Function Important?

The liver is an essential organ in the body, responsible for more than 500 different functions [1]. These include filtering blood, removing toxins and bacteria, producing bile, aiding in digestion and nutrient absorption, supporting blood clotting, metabolizing nutrients, and storing vitamins and minerals.

Any damage to the liver can significantly impact your health, leading to serious conditions with life-threatening consequences, such as hepatitis, cirrhosis, and liver cancer. Therefore, it’s crucial to take care of this organ by adopting a healthy diet and lifestyle.

How to Support Liver Health

Know Your Risk Factors

You should be aware of the factors that could lead to liver health issues. For example, consider your family’s medical history (has anyone had liver disease?), whether you’ve received the hepatitis vaccines, and the results of your previous liver check-ups.

These factors help you assess whether you’re at risk for liver disease. If so, you can take timely action to limit it from progressing into more severe conditions.

Vaccination Against Liver Disease

Getting vaccinated from a young age according to the Ministry of Health’s recommended schedule is a simple way to reduce the risk of dangerous liver conditions like hepatitis A and B.

According to the CDC, you should complete the 4-dose series between 12 and 23 months [2]. The first dose should be given within the first 24 hours after birth, with the second, third, and fourth doses starting at 2 months of age, spaced at least 28 days apart [3].

Control Alcohol Intake

Controlling your alcohol intake is an effective way to protect your liver. It’s not necessary to completely eliminate alcohol, but it’s important to consume it in moderation.

The NIH defines one standard drink as 14 grams (about 0.6 ounces) of pure alcohol, which is roughly equivalent to a 350ml beer (5% alcohol), 140ml of wine (12% alcohol), or 45ml of distilled spirits (40% alcohol) [4].

Men should not consume more than two standard drinks per day (14 drinks per week), and women should limit themselves to one standard drink per day [4].

Be Cautious With Medications

If you're taking prescribed medications, you should avoid alcohol, other stimulants, or any substances that could reduce the effectiveness of the drugs or harm your liver. Always consult your doctor before taking any medications or supplements to ensure they are safe for your liver.

Maintain a Healthy Lifestyle

A healthy lifestyle is key to liver health. Eat a balanced diet with foods from all four main groups, focusing on whole, minimally processed foods like fresh fruits, vegetables, oats, and nuts.

For fats, prioritize healthy sources like seeds and fish. Also, make sure to drink plenty of water throughout the day and avoid sugary sodas and carbonated drinks. Maintain a healthy weight—neither overweight nor underweight—by exercising regularly for at least 30 minutes daily.

Coffee

A 2016 study found that drinking two cups of black coffee daily, without sugar or cream, may reduce the risk of liver disease and slow aging, according to some studies.

Coffee contains at least 30 compounds with antioxidant properties [5]. However, coffee can stain your teeth and cause bad breath, so it’s best to consume it in moderation.

Stay Away From Harmful Factors

Avoid exposure to toxic substances that can damage your liver, such as cleaning products, pesticides, rodent poisons, and additives. Always wear protective gear for your skin, eyes, and nose when using these substances, following the manufacturer’s instructions carefully.

Liver Supplements – Should You Use Them?

Dietary supplements to support liver health have become increasingly popular. Most of these products contain ingredients such as Milk Thistle, Turmeric, Dandelion Root, Artichoke Extract, Burdock, and Chicory Extract.

Furthermore, one major concern is the widespread availability of counterfeit supplements, making it difficult to verify product quality. Many supplements may contain antioxidants mixed with impurities, improper dosages for daily use.

Therefore, you should prioritize choosing high-quality supplements by checking user reviews, label transparency, third-party certifications, and whether the product contains unnecessary fillers.

How to Check Liver Health at Home

You can identify potential signs of liver disease by asking yourself the following questions:

• Do your eyes and skin have an unusually yellowish tint?

• Are your dark circles under the eyes suddenly worsening?

• How does your skin look—rosy, bruised, pale, or ashen?

• Do you have itchy red spots on your skin?

• Are you experiencing joint pain, especially in your wrists, ankles, or knees?

• Do you feel persistent, cramp-like pain in your abdomen?

• Do you often find it hard to focus for no clear reason?

If you experience any of these symptoms, consider purchasing a home liver test kit that measures ALT, AST, and Bilirubin levels.

However, even if the results come back negative, don’t be too quick to celebrate. Liver damage may not show up immediately, and it can take time for issues to become detectable.

If you continue to experience symptoms but your Bilirubin levels are normal, consider testing again at a later time. However, it is always best to consult a doctor.

What Is the Link Between Exercise and Liver Health?

Exercise, whether aerobic or strength training, supports liver health by reducing fat buildup, enhancing metabolism, and protecting liver cells. A study showed that 20–60 minutes of activity, 4–7 days a week, provides significant benefits [8].

Moreover, physical exercise improves insulin sensitivity, helping cells respond better to blood sugar levels and reducing the risk of liver-related issues such as metabolic disorders (Keung Mo Yang, 2024) [9].

It also aids in weight management, boosts metabolism, and burns excess calories, which can relieve stress on the liver and prevent non-alcoholic fatty liver disease (Jun Li, 2021) [10].

For individuals already showing signs of liver disease, regular physical activity becomes even more essential. These activities help increase the processing of fatty acids and assist in the repair of damaged cells [8].

Conclusion

The methods outlined above are effective ways to improve liver health that you shouldn’t overlook. Overall, the most important factor is maintaining a balanced diet and a healthy lifestyle.

You can also consider using dietary supplements, but always consult with a doctor beforehand and avoid overusing them, as this could harm your health.

Additionally, don’t forget to regularly monitor your liver health to detect any potential risks early and take appropriate action.