● Milk Thistle (Silybum marianum) : Contains silymarin, a compound with
antioxidant and anti-inflammatory properties that may protect liver cells and
promote regeneration. A clinical trial in Phytotherapy Research found that milk
thistle improved liver enzyme levels in patients with NAFLD (Abenavoli et al.,
2010).
● Green Tea Extract : Rich in catechins, green tea has been shown to reduce liver
fat and inflammation. A systematic review in International Journal of Obesity
concluded that green tea consumption was associated with modest weight loss
and improved liver function (Hursel et al., 2009).
● Curcumin (Turmeric) : Known for its potent anti-inflammatory effects, curcumin
may help reduce liver inflammation and fat accumulation. A study in Nutrition
showed that curcumin supplementation significantly decreased liver fat in NAFLD
patients (Panahi et al., 2016).
● Vitamin D : Low vitamin D levels are commonly observed in individuals with
NAFLD. Supplementing with vitamin D has been associated with improved liver
enzymes and reduced inflammation (Petta et al., 2016).
It’s important to note that while these supplements show promise, they should
complement—not replace—a healthy lifestyle.
Practical Strategies for Everyday Life
To integrate liver-supportive practices into your daily routine, consider the following tips:
● Start your day with lemon water : Lemon juice supports bile production and aids
digestion.
● Eat cruciferous vegetables daily : Broccoli, Brussels sprouts, and kale contain
compounds that support liver detoxification.
● Stay hydrated : Water helps flush out toxins and supports liver function.
● Avoid crash diets : Extreme calorie restriction can stress the liver and slow
metabolism.
● Cook at home more often : Reduces intake of processed ingredients and hidden
sugars.
● Incorporate movement throughout the day : Even short walks can boost
circulation and support metabolic health.