Love Your Liver

The liver has many functions, including making bile to aid in digestion of fats, storing and releasing glucose, making cholesterol and storing iron. One of the liver’s most important functions is to detoxify harmful chemicals, including medications, drugs and alcohol, along with daily toxins that we are exposed to in the air, in the food we eat, the cosmetics we use and importantly our hormones. 

Symptoms of sluggish liver function may include digestive issues including an inability to digest fats, nausea, bloating and flatulence, low energy, hormonal imbalances (including premenstrual syndrome), headaches and skin problems including acne.

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There are two different phases of detoxification within the liver. Phase 1 basically converts toxic chemicals into less harmful chemicals or intermediates. This phase requires the following nutrients:

  • B vitamins 

  • Glutathione 

  • Antioxidants including St Mary’s Thistle, vitamin C and E 

Phase 2 liver detoxification adds another substance to the intermediates, making them less harmful, water soluble and ready for excretion via bile, urine or feces. This phase is dependant on several amino acids, nutrients and minerals for adequate function, including:

  • Foods from the Brassica or Cruciferous family, including kale, broccoli, cabbage, mustard greens due to their sulphoraphane content

  • Turmeric 

  • Green tea 

  • Several amino acids (glutamine, glycine, arginine, cysteine, taurine and ornithine). Ensure you are consuming adequate protein, preferably plant based

  • Selenium

  • Alpha lipoic acid 

  • B vitamins 

However it is important to know that inducing phase 1 or 2 pathways can increase the clearance of medications, including the oral contraceptive pill, so if you are feeling the need to support your detoxification pathways, do so under the guidance of a trained naturopath. 

Gentle ways to support your liver include increasing intake of green leafy and brassica vegetables to increase your sulphoraphane, fibre and B vitamin intake, consuming green and/or dandelion tea, eating bitter greens and radishes which promote bile flow and ensuring adequate protein intake. 

Hayley Brass