One question I get asked all the time is how to do a liver detox. When to do it, how to do it, and which liver cleanse is best. In the wellness world, it has become almost an expectation that at some point you will need to “detox” your liver.
But as time went on, I started to question what that actually meant.
Spoiler alert: You don’t need to detox your liver, at least not in the way you think. In fact, it is the organ that detoxifies us. Our liver works continuously to transform and package compounds so they can be safely eliminated. Once I truly understood that, my approach changed. Instead of asking how we can push our liver harder, we started asking what it needs to function well.
Liver: the underrated organ
You’ve probably heard people say that the liver is the body’s main detoxifying organ. But this is only part of what the liver does for us. The liver is a metabolic hub that helps process carbohydrate, fat, and protein metabolism. Stores glycogen to stabilize blood sugar. Converts thyroid hormones to their active form and helps regulate estrogen metabolism.
The liver also produces bile, emulsifies fats, transports bilirubin, manages cholesterol transport, and communicates closely with the immune system. It is also involved in hormone and estrogen metabolism. People with high estrogen, especially PCOS, have a liver component involved. When your energy feels unstable, your hormones are weak, or inflammation persists, your liver often becomes part of the broader picture.
Additionally, a rapid increase in non-alcoholic fatty liver disease, a condition in which fat accumulates in the liver, has been confirmed. Surprisingly, this phenomenon also occurs in people who never or rarely drink alcohol. That alone shows that something has changed in the modern environment. Excessive sugar, ultra-processed foods, chronic stress, and circadian disruption all increase the strain on the liver.
How the Liver Detoxifies
It is more important to support the liver in doing its job rather than taking something to cleanse the liver or perform a “detox”. Our liver detoxifies in several stages. In simplified terms:
- Step 1 (Cytochrome P450) transforms the compound.
- In the second stage, it is made water-soluble for removal.
These processes require amino acids, B vitamins, minerals such as magnesium and zinc, sulfur compounds, and antioxidant support. Without these components, your detoxification path may be slow. This is not because the liver is not functioning properly, but because it lacks the necessary substances. I would also add that while iron is necessary, it is more nuanced than simply adding iron supplements. And too much iron can actually harm your liver.
A few years ago, when I was researching Hashimoto’s inflammation and systemic inflammation, my lab showed me how stressed I was. Tests showed elevated triglycerides and suboptimal blood sugar control. Of course, the thyroid indicator was also off. I have done some liver and gallbladder irrigations in the past, but no aggressive irrigation was necessary to resolve the problem.
Instead, fundamental support was needed. Over time, these indicators improved as we reduced stress and toxin burden and provided nutrients. Our body is always on our side, and we have seen positive responses from supporting it.
The body communicates, although not always in an obvious way. Liver-related symptoms can be subtle and overlap with many other symptoms. But if several appear together, it’s worth taking a closer look. We live in a world where there are many things that put a strain on the liver, including air pollution, water pollution, hormone disruptors, and chronic stress.
Even if you do your best to reduce these inputs, it’s difficult to achieve everything. Even if you stock up on clean laundry products at home, you might still work next to someone who smells like they’re wearing artificial scents. Or maybe you live in an area with high levels of pollution. All of this makes the liver work harder and sometimes needs more support.
Symptoms that require detoxification of the liver
Some common signs that may indicate increased liver strain include:
- brain fog
- anger and irritability
- fatigue
- Bloating or nausea after a fatty meal
- pale stools or dark urine
- skin itching
- Pain or discomfort in the upper right side of your abdomen
- bruise easily
- Acne, eczema, dandruff, or other skin problems
- PMS or heavy cycles
- Elevated triglycerides that do not improve
Additionally, the liver-skin connection is strong. When detoxification pathways become overloaded, our bodies can use the skin as an alternative “exit ramp.” Hormonal patterns, especially high estrogen status, may also reflect how efficiently the liver processes hormones. One clear sign that your liver is having trouble processing hormones is anger, irritability, or other mood changes.
Serious symptoms such as jaundice, significant abdominal pain, swelling, fever, or gastrointestinal bleeding are medical red flags and require immediate medical attention. What we’re talking about here are more subtle signals and patterns that occur over time.
Laboratory parameters such as ALT, AST, GGT, ALP, bilirubin, triglycerides, fasting insulin, and HbA1C can provide additional insight when interpreted with your doctor. Data doesn’t replace your emotions, but it can add useful context. Work with a practitioner who not only runs the lab for you, but is willing (and able) to act on that information.
Detox Myths Can Backfire
One of the biggest misconceptions is that you need to actively detox or flush out your liver. Crash detoxes, extreme juice fasts, harsh binders, or highly restrictive protocols can sometimes increase stress rather than relieve it. The liver is already constantly detoxifying. What is most needed is consistent input and pressure.
Sweating is often emphasized in detox conversations. While I appreciate the cardio-metabolic benefits of saunas, liver detoxification occurs primarily through bile and urine. Sweat may help, but it does not replace digestion, elimination, or Phase 2 binding.
Binders may have a role to play in certain situations, but they are no substitute for the basics. If hydration, protein intake, bowel movements, and circadian rhythms are not addressed, layering aggressive tools may mask or worsen symptoms.
To support our overall health, it’s always best to start with the simple and basics.
Basic Nutrition for Liver Support
If I had to start with one place, it would be protein. The liver needs amino acids such as glycine, cysteine, and taurine for detoxification binding. In particular, many women underconsume protein. I started by aiming for about 40 grams at breakfast. For years I avoided eggs, but now I eat several raw egg yolks with breakfast. It is a great source of choline, protein, healthy fats and micronutrients.
Eating enough protein, especially first thing in the day, has made a noticeable difference in my energy and mental clarity. Colin had a particularly big influence on me. Supports fat excretion from the liver and contributes to cognitive function. When I started eating eggs and taking choline supplements, I felt my brain wake up! Not everyone has exactly the same nutritional needs or gaps, so it’s a good idea to test out what your body needs more of.
But in general, these nutrients are good overall for liver support.
- Egg yolks and liver for choline, B vitamins, healthy fats, iron and more.
- Cruciferous Vegetables for Stage 2 Support
- Garlic and Onions for Sulfur Compounds
- Adequate fiber for binding bile and estrogen metabolites
- Fatty fish with anti-inflammatory effects
Coffee is another interesting element. Moderate intake is associated with lower liver enzyme elevations and reduced risk of fibrosis. On the other hand, excessive fructose, alcohol, sugary drinks, and ultra-processed foods increase the strain on the liver. So, although I love my coffee with healthy fats or raw milk, I ditched sweet creamer a long time ago.
Lifestyle changes are more important than supplements
Insulin sensitivity also plays an important role in liver health. Avoiding processed foods, unhealthy carbohydrates, and refined sugars, and balancing your hormones through light eating all have a positive effect on blood sugar. Maintaining a healthy (or at least healthier) weight can significantly reduce liver fat. But the daily habits we reach go beyond scale.
Walking or moving around after eating helps control blood sugar. Resistance training improves metabolic flexibility. Movement (especially recoil) supports lymph flow and mitochondrial function.
Circadian rhythm has been one of the most underrated parts of my healing. Getting morning sunlight within 30 minutes of waking gradually improved my sleep and energy. I switched to eating earlier in the day and finishing before it got dark. The liver works according to its own clock, and adjusting your diet and light exposure to sunlight makes a measurable difference.
Water and minerals also support this process. Magnesium, zinc, selenium, and appropriate sodium all contribute to the enzymatic reaction. Ideally, one to two consistent bowel movements per day will help prevent recirculation of toxins and hormonal metabolites. Our liver and body try to detoxify, but if we can’t remove the toxins through our bowel movements, they are still trapped in our bodies.
These habits may seem simple, but compounded over time, they can make a big difference.
Cross-target support (post-default)
There are several targeted ways you can help find foods that support your liver, avoid toxins that can overburden your body, and support hormonal balance. Here are some supplements to provide additional support for liver function:
A few notes about sulopaphan and berberine. Cruciferous vegetables are a great source of sulfuraphane, but not everyone tolerates them well. I have found the BrocElite supplement to be really helpful with this issue as it is the only supplement that contains a stabilized form of sulofaphan. Berberine is also found naturally in herbs such as barberry and oregano grapes. However, if you isolate it and add it to a supplement, it is really difficult for your body to use it. One exception I found is BerbElite from our friends at Mara Labs.
Keep in mind that not everyone needs all of these supplements. This is just a starting point for your own research.
I also find it interesting that some traditional systems associate the liver with emotional stress, especially frustration. Although not part of traditional hepatology, nervous system regulation and emotional processing were meaningful parts of my recovery. The body is integrated and healing rarely occurs in isolated compartments.
big lesson
There is no need to force your liver to detox. You need nutrition, rhythm, and stress reduction. If you supply adequate protein and choline, support bile flow, prioritize circadian alignment, stay well hydrated, move daily, and limit incoming stressors, your liver will often respond quickly.
My biggest improvements didn’t come from dramatic cleansing. This comes from consistent, foundational support implemented consistently over time. It wasn’t extreme or flashy, but it was sustainable. And I’ve found over and over again that it’s the simple things that have the most lasting impact.
How do you support your liver? Have you discovered something that actually moves the needle for you? I’d love to hear about this in the comments!
