Walk down any health store aisle or scroll through social media, and you'll see countless supplements promising to "support" or "detox" your liver. It sounds appealing — after all, the liver is one of the body's hardest-working organs.
But the supplement industry is largely unregulated, and there's no easy way to know exactly what is in the products you buy. Sometimes, supplements that are marketed as helpful can do more harm than good.
"Supplements are a big industry," says Dr. Rashid Khan, a gastroenterologist at Houston Methodist who specializes in liver health. "They're marketed heavily, but they aren't regulated like prescription medications. The liver, which has so many different functions, is an easy target for damage due to supplements."
Why is the liver an easy target?
The liver is your body's central processing plant. It filters toxins, metabolizes medications, produces bile to digest food and helps regulate cholesterol and blood sugar.
For healthy individuals, the liver is remarkably resilient. But when liver damage occurs from conditions such as metabolic dysfunction-associated steatotic liver disease (previously known as non-alcoholic fatty liver disease), hepatitis or cirrhosis, its ability to process substances, including supplements, is weakened.
"If my patients have liver disease, I tell them to avoid any supplements they don't really need," Dr. Khan explains. "Even a small amount of added stress on the liver can be harmful."
(Related: How to Improve Liver Health)
Common supplements that can harm the liver
Some herbal remedies that are marketed for stress relief, energy or general wellness have been linked to liver toxicity. Dr. Khan cites three that patients frequently ask about:
- Ashwagandha: This herbal remedy, sourced from an evergreen shrub that grows in Asia and Africa, is touted for its stress-relieving and energy-boosting benefits. It's been linked to reports of liver injury, including jaundice and acute hepatitis.
- Black cohosh: Extracts from this flowering plant are marketed for menopausal symptoms but have a well-documented history of liver-related side effects, ranging from mild enzyme elevations to liver failure.
- Turmeric: This colorful, savory spice is known for its anti-inflammatory benefits. It's generally safe in food, but high-dose supplements are linked to liver injury in some individuals.
"When patients bring me a bottle, I research the ingredients before giving advice," Dr. Khan says. "But in general, my recommendation is that if you don't need the supplement, why take the risk?"
(Related: 5 Things to Consider Before Taking a Supplement)
Do liver detoxes really work?
Advertisements for liver cleanses and detox teas are everywhere, claiming the ability to flush toxins from your system. But hepatologists (liver specialists) agree that there is no medical basis for such claims.
"In our professional community, liver detox isn't even a topic of discussion," says Dr. Khan. "If it were an evidence-based practice, we'd hear about it at medical conferences, and it would be part of our medical guidelines."
In fact, a recent study in the American Journal of Gastroenterology found that so-called "liver cleanses" contain a mix of herbal compounds with no proven benefits. In some cases, these products can cause liver damage instead of preventing it.
"Medically, these detoxes are not recommended," affirms Dr. Khan. "Your liver is already designed to detox your body naturally. That's its job. And no special drink or powder will make it work better."
(Related: Do Body Cleanses and Detox Diets Really Work?)
Proven ways to protect your liver
If you're concerned about your liver health, your best defense isn't a supplement. It's a healthy lifestyle and, when needed, medical treatment. Talk with a doctor and start with the basics:
- Limit alcohol and avoid smoking: These are the two biggest drivers of liver disease.
- Maintain a healthy weight: Metabolic dysfunction-associated steatotic liver disease is closely tied to obesity and diabetes.
- Get vaccinated against hepatitis B: This infection can cause liver damage.
- Seek treatment for hepatitis C: Chronic infection can lead to cirrhosis of the liver, which is a strong driver of liver cancer.
- Take medications only as prescribed: Talk with your doctor before starting any new medication or supplement, especially if you already have liver disease.
"It's tempting to want a quick fix," says Dr. Khan. "But when it comes to the liver, lifestyle changes and medications prescribed by your doctor are far more effective than anything you'll find on a supplement shelf."
(Related: Foods to Support Liver Health: What to Eat & What to Avoid)
Talk to your doctor for individualized guidance
Supplements may seem "natural" and harmless, but they're not risk-free. In some cases, they can do real harm.
Before adding any supplement to your routine, remember that your liver doesn't need a detox. Instead, focus on healthy eating and lifestyle choices for safer results.
