First of All, What Does the Liver Do?
Dr. Junger tells, me, “A healthy liver is essential for life—it’s as simple as that. The liver performs countless critical functions. It detoxifies both endogenous (produced within the body) and exogenous (external) toxic molecules, producing enzymes to transform fat-soluble toxins into non-toxic, water-soluble forms that can be eliminated through urine, sweat and feces.”
According to Johns Hopkins Health, the liver performs many functions essential for good health and long life. Among its most important jobs are:
- Continually produces bile. This chemical helps turn fats into energy that your body uses and that’s necessary for the digestive process. Your liver also creates albumin, a blood protein that helps carry hormones, drugs and fatty acids throughout your body, plus most of the substances that help your blood clot after injury.
- Processes (gets rid of) bilirubin. This substance is found in bile. Too much bilirubin in your body can cause jaundice, or a yellowing of the skin and eyes.
- Removes waste products. When you take in a potentially toxic substance, like alcohol or medicine, your liver helps alter it and remove it from your body.
- Controls immune responses. When bacteria, viruses and other harmful organisms enter your body, cells in your liver can find and destroy these organisms.
- Maintains glucose. The liver helps your body maintain a healthy level of blood sugar.
Dr. Faramazi says our livers are responsible for more than 500 different roles daily, including detoxification, protein synthesis and digestion. “Your liver is responsible for filtering unwanted substances and vitamin distribution, making sure your body can function optimally every day,” she explains, adding that the benefits of having a healthy liver could range anywhere from having glowing skin to building lean muscle and improved digestion and energy.
In addition to eating a balanced diet and maintaining a healthy weight, cutting out alcohol or drinking in moderation (more on that later) and not smoking, you can keep your liver in tip-top shape via supplements like Dose.
Why Is Liver Health So Buzzy Right Now?
“The timing makes sense because holistic health education is available to people and more people are interested in addressing their overall health,” Dr. Faramazi tells me. “I think it’s also because we’re seeing so many health issues stemming from toxin overload and the liver is overburdened, and that is becoming one of the root causes of many of the health issues I see with my clients.”
The new focus on liver health is also related to another buzzy wellness topic: gut health. “The more we learn about the gut, the more we learn about the massive impact the liver has on digestion and gut health,” says Dr. Faramazi. Dr. Junger concurs: “Just as gut health is now widely recognized—something Hippocrates pointed out over 2,000 years ago—liver health is making its way back into focus,” he tells me, adding, “I believe much of this resurgence is driven by social media and the rapid dissemination of health information. People are somewhat frustrated and let down by modern medicine and are taking a more proactive role in managing their health with healthier lifestyle changes. This shift is leading to a renewed appreciation for foundational aspects of well-being, including liver health.”
What Are Effective Ways to Take Care of Your Liver?
When it comes to taking care of your liver, Dr. Junger is a proponent of evaluating how your diet might be helping (or hurting). “The liver doesn’t exist in isolation—what’s good for overall cellular health is good for the liver,” per Dr. Junger. “The first step is eating real, whole foods rather than processed, food-like substances. Fewer toxins in your body mean less work for your liver.”
He explains that some of the liver’s greatest enemies are sugar and simple carbohydrates (like processed white foods like sugar, bread and pasta). “On the flip side, certain foods are particularly beneficial for liver function, such as garlic, onions, cruciferous vegetables, apple cider vinegar and lemon,” Dr. Junger tells me, adding that herbs like dandelion, turmeric and adaptogenic mushrooms can also provide powerful liver support.
Dr. Junger also points to the connection between physical and emotional health. “Anger, in particular, can affect liver health,” he says. “Addressing and releasing pent-up resentment or stress can significantly benefit liver health, reminding us that physical and emotional well-being are deeply intertwined. This is a powerful reminder of the interconnectedness of our emotions and physical health.”
Finally, both doctors are fans of liver support supplements like Dose, Cymbiotika’s Liver Health+ and the Clean Program’s Turmeric Liver Support, a blend of powerful botanicals, including turmeric, that helps optimize liver function and enhance your body’s natural cleansing processes.
As far as these types of supplements are concerned, I can only personally speak to the effects of Dose, but I’m really impressed so far with how liver-supporting ingredients can impact overall health. As mentioned, I’ve been using Dose for the past three months. I drink a shot glass-size amount each morning (along with my daily serving of two Brazil nuts), and unlike many wellness-type drinks I’ve tried, it’s delicious. It’s formulated with turmeric, milk thistle, dandelion, ginger and orange, each of which plays an important role in liver function. Turmeric, in particular, includes curcumin, a potent extract known for properties that support long-term liver health, according to studies like this one published in Toxicological & Environmental Chemistry and this one by researchers in Mexico City, Mexico.
I’ve noticed a few key changes. Most importantly—and a bit TMI, sorry—my digestive system is working better than ever. I’ve thankfully never had major digestive problems, but over the past three months I’ve been more regular than I have in my entire life. On a less, umm, intimate note, I’ve also been drinking way less caffeine, which tells me Dose is upping my energy levels. Dr. Faramazi tells me, “Dose contains plant-based ingredients that work synergistically to promote liver function and cleanse the liver of unwanted elements. They take the burden off the liver by helping maintain healthy liver enzyme levels.”
Can You Maintain a Healthy Liver While Occasionally Drinking Alcohol?
I, like many people, have always linked liver health to alcohol use, but does having a healthy liver mean you have to cut out alcohol completely? The experts I spoke to have differing opinions. Per Dr. Faramazi, it’s all about moderation and balance. “A big misconception is that alcohol is the only thing that impacts your liver health, but it can stem from anything you consume,” she tells me. “A balanced diet, staying hydrated and avoiding other liver stressors (like smoking or excessive sugar) can offset the occasional drink.”
On the other hand, when I asked Dr. Junger if having a healthy liver means you can’t drink alcohol, he said, “Yes. Period. End of discussion. The alcohol industry, especially wine, has been hard at work to confuse consumers by ‘proving’ that some consumption is even healthy. But the party is over. There is no amount of alcohol that is beneficial to human health: none.”
While I’m probably not going to give up alcohol entirely, based on the positive effects I’ve noticed in my own body since beginning to look out for my liver in other ways, I’m jazzed that liver health seems to be creeping toward the forefront of wellness conversations this year. In addition to supporting tons of behind-the-scenes, crucial bodily functions, I’ll never say no to more energy and better digestion.
