When it comes to raising energy, it’s easy to think of quick pick-me-ups like coffee and energy drinks. But how often would you think about your liver?
It’s the same with hormonal symptoms. There are plenty of vitamins and herbs aimed at hormone balance, but would you think about liver health?
The liver is one of the hardest-working organs in your body. It’s much more than just a detox organ, it also stores fat-soluble vitamins, produces bile, filters blood, and metabolises macronutrients for energy. And yet we often don’t make the connection between liver health, energy, and hormones.
The liver’s role in energy production
The liver plays a central role in energy levels by closely monitoring blood glucose (glucose being the main source of fuel for energy production).
When blood glucose levels rise after a meal, your liver takes some of this sugar and stores it as glycogen. Then, when blood glucose drops low, it releases the glycogen back into the bloodstream.
It can also metabolise proteins to be used for energy when glucose isn’t readily available. Plus, bile produced in the liver absorbs the fat-soluble nutrients involved in energy regulation.
How your liver helps regulate hormones
Hormones are processed in the liver through two detoxification pathways called Phase 1 and Phase 2. Phase I makes old hormones and toxins more water-soluble, while Phase II binds them to a carrier molecule, ready for excretion in bile.
Because the liver is so central to hormone detoxification, liver health is intricately linked to hormonal conditions like endometriosis, pre-menstrual syndrome (PMS), and the symptoms associated with perimenopause and menopause.
How modern life puts strain on the liver
Modern life is tough on the liver. Stress, poor food choices, alcohol, and medications add to its workload. When the liver is nutrient-depleted and over-burdened with toxins, it struggles to cope. Fatigue, sluggish digestion, nausea, skin breakouts, and hormonal symptoms can all be signs that your liver needs some support.
Nutrients and botanicals to support your liver naturally
So how can we lend a hand to the hard-working liver?
Let’s start with cruciferous vegetables. Broccoli, kale, cabbage, rocket, and other vegetables in the Brassica family contain compounds called glucosinolates that assist the liver detox pathways. They're also packed with B vitamins, vitamin C, magnesium, and carotenoids – key nutrients for Phase I detoxification support.
Artichokes have been shown to support bile flow and cholesterol balance and increase the activity of one of our most important liver antioxidant enzymes – glutathione peroxidase. Okra, beetroot, asparagus, and aubergine are known to enhance the binding of bile acids which in turn supports cholesterol balance and toxin excretion
You can amplify the benefits of these vegetables even more by adding turmeric. Renowned for its anti-inflammatory actions, turmeric also has a modulating effect on the Phase I detoxification enzymes in the liver.
One herb has been used for hundreds of years to support liver health, and that’s milk thistle (Silybum marianum).
The active compounds in milk thistle collectively known as silymarin are a mixture of different chemicals called flavonolignans. Research shows that silymarin can:
Protect liver cells from damage.
Lower inflammation
Stimulate bile flow.
Support liver detoxification pathways.
Liver-supporting foods and herbs such as milk thistle are often used in seasonal cleansing routines in spring and autumn but they are suitable at any time of year, whenever your liver needs a helping hand.
Lifestyle tips for a healthy liver
Alongside foods and herbs, try these lifestyle tips for a healthy liver:
Aim to drink at least 1.5l of water a day to aid bile flow and flush out toxins.
Minimise alcohol as much as possible. Swap to botanical alternatives like ginger switchel instead.
Enjoy daily movement and exercise. This doesn’t have to be a long gym session, small pockets of exercise known as “snackercise” (snacking on exercise!) are just as good. Research shows that exercise can improve liver function markers which reflect better liver health [6].
Aim to be asleep by 11pm at the latest. According to Traditional Chinese Medicine, the hours between 11pm and 3am are when the gallbladder and liver are most energetically active and we need to be resting to allow this to happen.
When to consider liver support
If you’re experiencing symptoms such as sluggish energy levels, nausea, slow digestion, difficulty digesting fatty foods, skin breakouts, or hormonal issues like pre-menstrual symptoms, it could be time to focus on your liver. Bring in more liver-loving foods like beetroot, green vegetables, and turmeric, and consider adding milk thistle for extra support.