Top 8 Vitamins and Supplements for Liver Health

Liver issues are common and are often related to lifestyle or genetic factors. Some liver conditions include hepatitis, non-alcoholic fatty liver disease, liver failure, and inflammation. Lifestyle factors such as exercise, diet, and taking the right supplements all work together to help keep your liver functioning properly.

Below, we have shared tips on maintaining liver health, including some of the best vitamins and supplements to help improve your liver health.

The Best Vitamins and Supplements for Liver Health

Ideal vitamins and supplements to maximize liver health include:

Vitamin B

Vitamin C

Vitamin D

Vitamin E

Zinc

Milk thistle

Licorice root

Dandelion root

Vitamin B

Studies have shown that B vitamins can benefit liver function in several ways, including reversing liver inflammation. Many B vitamins, including vitamin B12 and folic acid, can improve liver health in people with fatty liver disease.

Vitamin C

Many people know that vitamin C can help boost the immune system by providing antioxidants to the body. Antioxidants help the body detox and neutralize harmful molecules called free radicals. Low levels of antioxidants can cause oxidative stress, negatively affecting liver cells. Vitamin C can help support liver health¹ by limiting fat accumulation and potentially preventing a common condition called fatty liver disease.

Vitamin D

Studies have found that many people struggling with liver disease also have a vitamin D deficiency. Vitamin D deficiencies are more common than many realize, affecting about 35% of adults in the United States. Vitamin D helps prevent inflammatory and metabolic diseases that affect the liver.

Vitamin E

Vitamin E has antioxidant properties and also helps to fight off free radicals. Supplementing with vitamin E might help reduce liver inflammation and lower fat levels.² Vitamin E exists naturally in oils and foods such as wheat germ oil and sunflower seeds, but vitamin E is also readily available in supplement form.

Vitamin A

Vitamin A is essential for your eyesight, skin health, immune system, and bone health. Unlike the other vitamins on this list, it’s important to be cautious about taking too much vitamin A as it can negatively impact your liver’s health.

As a fat-soluble vitamin, vitamin A is stored in your liver. Too much vitamin A can cause toxicity, so it’s essential to be aware of your daily intake. The Recommended Daily Allowance is between 700 – 900 mcg per day for adults.⁶

Most people can obtain adequate vitamin A through foods such as dairy products, eggs, spinach, and liver. If your doctor recommends supplementation, be sure to follow their instructions to avoid vitamin A overload.

Vitamin K

Vitamin K is a fat-soluble vitamin that helps with blood clotting and is used to reduce the risk of bleeding in the treatment of liver disease.

Unlike vitamin A – another fat-soluble vitamin – there is currently no evidence of high doses of vitamin K causing liver injury. However, the Recommended Daily Allowance of Vitamin K is 120mcg for men and 90mcg for women.

You can obtain vitamin K through your diet in green, leafy vegetables, soybean and canola oils, and meat, cheese, and eggs.

Omega-3 Fatty Acids

Omega-3 Fatty Acids are a group of ‘good fats’ composed of alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Omega-3s may help treat non-alcoholic fatty liver disease by reducing overall fat in the liver. They may also help prevent fibrosis and liver inflammation. By helping prevent liver damage from worsening, Omega-3s may help patients avoid developing serious liver damage and the associated long-term complications, such as cancer or cirrhosis.

Your body cannot produce Omega-3s. Fortunately, it is readily available in supplements and foods such as fish, nuts and seeds, fortified cereals, and soybean, canola, or flaxseed oils.

Zinc

Zinc is a prevalent supplement often used to boost the immune system, but can also benefit liver health. Individuals suffering from liver disease sometimes also have a zinc deficiency.³

Milk thistle

Milk thistle is a commonly used herbal supplement for liver health.⁴ A critical component of milk thistle is Silibinin, which has antioxidant properties and helps protect the liver from free radicals and reduce inflammation. Milk thistle can be taken as a dietary supplement or as a tea.

Licorice root 

Licorice root is a plant-based supplement that can help reduce inflammation in the liver and even regenerate damaged cells. Licorice root contains a glycyrrhizic, a beneficial acid for the liver. Some studies have found that licorice root can benefit liver health, but further research is warranted to make definitive claims.

Dandelion root

Dandelion root is commonly taken to support liver health. This natural supplement may increase bile flow, helping with live detoxification. This study⁵ found that dandelion root was associated with reduced oxidative stress and a potential preventative measure for liver disease.

How to Support Liver Health?

The liver is one of the body’s major organs and is chiefly responsible for metabolizing drugs, breaking down old blood, and creating nutrients for the body. Various complications can arise when the liver isn’t working correctly, including infection, electrolyte deficiencies, and bleeding.

Unfortunately, many people do not support their liver health until after issues have begun. In addition to taking the right supplements, you can take many preventive steps to help keep your liver healthy.

Be Mindful of Alcohol Consumption

Heavy drinking can lead to liver cirrhosis and failure, but even moderate drinking can cause liver damage over time. The liver filters alcohol and some cells expire every time you consume alcohol. The cells can regenerate, but with ongoing heavy alcohol usage, the liver can lose its natural ability for cell regeneration.

Be aware of certain Medications and Supplements

Some medications and supplements can cause damage to the liver. Always talk with your doctor before taking a new supplement or medication and find out if there is any risk to your liver.

Regular Exercise and Diet

Regular exercise and a focus on a healthy diet can help the body detox, supporting liver health. Certain foods like berries, green tea, and coffee are packed with antioxidants and help support liver health.

Other Lifestyle Changes for Optimal Liver Health

In addition to eating nutritious foods and taking vitamins, minerals, and supplements to support liver health, there are several more ways you can take care of this vital organ.

The importance of sleep, stress management, and hydration

Sleep is essential for your overall health and well-being and gives your liver the opportunity to detox and repair itself. Some studies have suggested that getting inadequate sleep may contribute to nonalcoholic fatty liver disease.⁷

Stress can cause damage to your entire body, including negatively impacting liver health.⁸ Stress causes an overproduction of stress hormones, oxidative stress, and the release of bacterial toxins such as lipopolysaccharides that can cause inflammation in your liver. Exercise can not only lower stress levels, but it can also help combat nonalcoholic fatty liver disease.

Hydration is essential for whole-body health, but it is particularly important for your liver because your liver needs adequate fluids to filter waste properly. Make sure to drink enough water every day to avoid dehydration and ensure your body gets the fluids it needs to perform at its best.

Reducing alcohol intake and avoiding harmful substances

Alcohol use is directly connected to liver damage, as some liver cells die when filtering alcohol through your system. Your liver can regenerate, but consistent alcohol misuse can contribute to the development of alcoholic fatty liver disease, alcoholic hepatitis, and cirrhosis of the liver.

There are several other substances that can also impact your liver’s health, including several medications. To prevent liver damage from medications, always take drugs as prescribed by your doctor. For over-the-counter medications, follow the manufacturer’s instructions.

Some vitamin supplements, such as vitamin A and niacin (Vitamin B3), can cause liver damage when used excessively. Always consult with your doctor about whether a supplement is right for your needs.

How to Boost Vitamin Levels for Liver Health

Vitamins are readily available in the form of oral supplements. Utilizing IV therapy can be a great option if you need an extra vitamin boost. IV therapy directly delivers vitamins and minerals directly into the bloodstream. IV therapy is more effective than taking a vitamin by mouth because it bypasses the digestive tract, offering immediate absorption by the body.

Before incorporating a new supplement into your diet, you should consult your doctor about whether or not it is a good option. If you have any medical conditions or take medications daily, exercise extra caution before taking a new supplement or vitamin.

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