Liver Cleanse 101: Safe Ways to Support Your Liver Detox

Written by: Jennifer Chesak, MSJ
Medically reviewed by: Ecler Ercole Jaqua, MD, MBA, FAAFP, AGSF, FACLM, DipABOM, AAHIVS

The liver is a bit of a jack-of-all-trades organ when it comes to detoxing the body. It does not need extreme “cleanses” or “flushes” to do its work. Healthy lifestyle changes can help support your liver’s crucial job roles. Same goes for certain research-backed ingredients, such as milk thistle and dandelion root, which may appear in supplements. Just remember to consult your doctor before taking a new supplement.

If I had a dollar for every time I spotted the words “cleanse” or “detox” or “flush” online, I’d be set for life. Often these mentions pop up in reels or posts that tout unnecessary and extreme or restrictive diets. The truth is our bodies have a built-in workhorse for getting rid of toxins and other waste: the liver. 

“The liver is designed to detoxify your body every single day; it’s one of its primary jobs,” says Lana Butner, ND, LAc.

But that doesn’t mean this champion organ always does its job perfectly. In fact, any worker might have trouble performing their functions, or performing them well, when faced with difficult working conditions. The standard American lifestyle—often characterized by an abundance of ultra-processed foods, sedentary behavior, and excess alcohol and sugar consumption—can certainly make the liver’s job much more complicated.

But that doesn’t necessarily mean your liver—your body’s natural filter—needs an elaborate flush. “This natural detox process doesn’t require extreme diets or juice cleanses,” Dr. Butner says. But we can take steps to support the liver’s functioning and give it a boost, she adds. 

To go back to our worker analogy, think of safe liver cleanses, liver detoxes, or liver supplements as support systems to help the liver do its job. They aren’t meant to do the liver’s work, but they can serve as an assistant.

WHAT DOES THE LIVER DO?

“The liver is truly one of the body’s hardest-working organs,” Dr. Butner says. “It filters toxins from the blood, helps metabolize nutrients, produces bile for digestion, stores vitamins and minerals, and even plays a role in hormonal metabolism and balance.” All of these functions are crucial to metabolism, which is the sum of all the chemical reactions throughout the body that provide us with energy.

Let’s take a closer look at the liver’s many functions:

• Blood detoxification: It filters the blood and breaks down substances, such as medications, alcohol, and toxins.

• Nutrient metabolism: It metabolizes macronutrients—proteins, carbohydrates, and fats—from foods and makes cholesterol from this process. It converts extra glucose into a form it can store and turns the stored form back into a usable energy source when needed. It metabolizes fat stores when needed for energy production. And it breaks down amino acids (the building blocks of protein) and plays a role in converting ammonia (a toxic byproduct of protein breakdown) into urea, which is then excreted in urine. 

• Plasma protein synthesis: Liver cells create plasma proteins that then circulate in the blood and perform crucial roles, such as transporting molecules, supporting the immune system, and regulating blood volume. 

• Immune functioning: It contains Kupffer cells, (specialized phagocytic cells that engulf germs, foreign particles, and cellular debris) and other immune system powerhouses.

• Bile production and secretion: The liver produces bile and sends it to the gallbladder for storage and secretion for digestion of dietary fat and vitamin absorption.

• Vitamin and mineral storage: It stores some vitamins and minerals and releases them when needed into the bloodstream.

• Hormone regulation: The liver metabolizes hormones and breaks down and eliminates excess or old ones. It also helps balance levels of certain hormones.

• Blood clotting regulation: It produces substances that help with blood clotting to stop bleeding and subsequently clears these clotting factors as necessary to prevent excessive clotting.

LIVER CLEANSE MYTHS: FACTS VS. FICTION

The liver really does a lot. So you may be wondering how to detox your liver or if that’s even necessary. First, let’s examine the liver’s natural detoxification role, which Dr. Butner explains is a two-phase process that helps transform and eliminate toxins through bile and urine.” 

• Phase I: transformation: In this phase, a group of enzymes called cytochrome P450 (CYP) break down larger fat-soluble toxins into byproducts. But these byproducts, which can be toxic themselves, often need additional processing in the next phase.

• Phase II: conjugation and elimination: Next, the liver attaches water-soluble molecules (including sulfate, glutathione, or amino acids) to the byproducts produced in phase I to neutralize the toxins and allow for easier elimination.

The liver manages this two-part process on its own and generally doesn’t need intense measures to support it. In fact, some extreme detox practices can even harm the liver. 

“Extreme cleanses can be risky,” Dr. Butner says, “because they may deplete the body of essential nutrients, cause dehydration, and put unnecessary strain on the liver and gallbladder. Some can even trigger dangerous shifts in electrolytes or blood sugar.”

She adds, “In certain cases, aggressive ‘flushing’ protocols can dislodge gallstones or overwhelm the body’s elimination pathways, leading to pain or other complications. People may also experience acne breakouts, significant changes in bowel habits, or abdominal discomfort.”

Again, the goal is to serve as the liver’s assistant. Rather than piling on additional toxins or troubles that ultimately cause it to work harder to keep us healthy, we want to support it with the tools it needs to function smoothly.

SIGNS YOUR LIVER MAY NEED EXTRA SUPPORT

“Because it touches nearly every system in the body,” Dr. Butner says, “liver health impacts energy, digestion, skin health, and overall vitality. When the liver is functioning well, the body is better able to process nutrients, eliminate waste, and maintain balance.” 

When the liver is faltering, you might develop symptoms that make you feel less than great. Dr Butner lists some signs your liver could benefit from extra care:

• Fatigue

• Sluggish digestion

• Chemical sensitivities

• Bloating after meals

• Unexplained inflammatory skin conditions (acne, rashes, eczema, and psoriasis)

• Frequent headaches or migraine attacks

• Brain fog

• Sensitivity to alcohol

• Difficulty maintaining hormone balance

• Weight gain or difficulty managing weight

Keep in mind that these symptoms are all nonspecific, meaning they can have many causes. If you have persistent symptoms. “It’s important to work with a healthcare provider to identify the root cause before starting any intervention,” Dr. Butner says.

“Lab work showing elevated liver enzymes or cholesterol patterns can also indicate a need for support,” she adds.

SAFE AND EFFECTIVE WAYS TO NATURALLY SUPPORT LIVER HEALTH

“The liver does not need to be shocked into working; it needs steady, consistent support,” Dr. Butner explains. She offers her tips for keeping the liver in tip-top functioning.

• Eat a variety of nutrients: “Eat a diet rich in colorful vegetables, bitter greens, and high-quality proteins,” she says. Consider adding a green juice as a liver detox drink and up your veggie intake while you’re at it.

• Limit key inflammatory foods: Reduce your intake of sugar, alcohol, and refined vegetable oils; stick to olive and avocado oil as much as possible.

• Include plenty of fiber: Fiber supports healthy bile flow and regular elimination, Dr. Butner explains.

• Stay hydrated: Water helps move waste products through the body.

• Support your metabolic health: Maintain a healthy weight and keep blood sugar levels in check. 

• Move your body regularly: This improves circulation and lymphatic flow while also supporting your metabolic health, which helps the liver.

• Prioritize adequate sleep: Some of the liver’s functions are tied to your circadian rhythm, your sleep-wake cycle. “Many liver detox processes peak at night,” Dr. Butner says.

DO LIVER SUPPLEMENTS REALLY WORK?

Some supplements can be beneficial for the liver, but they should be used with care. Always check with your healthcare provider before adding a supplement to your routine to ensure it won’t interfere with any underlying conditions, current medications, or dietary restrictions. 

“Quality matters,” Dr. Butner says. “Choose supplements that are third-party tested for purity and potency, and ideally recommended by a qualified healthcare provider.”

Additionally, select products manufactured in a GMP-certified facility. This means the facility follows Good Manufacturing Practices to ensure safety, consistency, and quality. 

Avoid products that don’t list their full ingredient profile. These might have language such as “proprietary blend” as a way to avoid disclosing ingredients and their amounts.

“Remember, supplements work best alongside a healthy lifestyle and should not be used in place of one,” Dr. Butner adds.

The following plant-based ingredients are evidence-backed for supporting liver health.

Milk thistle

Research shows that milk thistle, an herb related to the daisy and ragweed family, can help protect the liver through its anti-inflammatory properties. It specifically inhibits inflammation caused by the metabolism of toxic substances, including alcohol, acetaminophen (an over-the-counter pain reliever and fever reducer), and more. Milk thistle stimulates protein synthesis and aids with iron chelation (binding) for waste elimination. Some studies suggest milk thistle may reduce inflammation and oxidative stress in the liver, though evidence in humans is mixed.

Dandelion root

Dandelion root is the root of the dandelion plant, a common weed. It may aid with bile production, which can support the liver’s natural detoxification processes. Preclinical studies suggest possible anti-inflammatory effects, but human evidence is limited, though scientists have investigated it in lab and animal studies.

Burdock

Burdock is another weed that can support the liver. Animal studies suggest burdock may reduce fat buildup and support bile production, but human studies are lacking. Most research on burdock so far has been in animal models.

Artichoke

An artichoke is the edible part of a thistle plant. But it’s also available as a supplement. Artichoke leaf extract may help reduce liver inflammation, protect against liver damage, and improve liver enzyme levels, according to both animal research and human clinical trials.

CREATING A GENTLE LIVER DETOX PLAN WITH VERACITY

When you’re deciding on a liver detox plan or ways to support your liver, you should do so in collaboration with your doctor. 

Veracity offers two key products that can support liver health. You can check with your provider if one is right for your unique situation. Dr. Butner recommends Veracity’s Metabolism Cleanse and Metabolism Ignite.

METABOLISM CLEANSE

Form: Capsules

Key ingredients: Milk thistle, dandelion root extract, turmeric, artichoke, garlic, and methionine (an essential amino acid) and choline (an essential nutrient)

Benefits: Helps gently clear toxins from the liver, improving blood sugar, digestion, and fat metabolism.

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CLEANSE & IGNITE SET

Form: Capsules

Key ingredients: Metabolism Cleanse: Milk thistle, dandelion root extract, turmeric, artichoke, garlic, and methionine (an essential amino acid), choline (an essential nutrient); Metabolism Ignite: magnesium (an essential mineral) Metabolaid (a blend of lemon verbena and hibiscus), and green coffee extract, a caffeine-free anti-inflammatory

Benefits: Helps gently clear toxins from the liver while activating your body’s natural fat burning pathway, synergistically improving energy, appetite control, and digestion. 

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WHEN TO CONSULT A HEALTHCARE PROVIDER

You should consult a healthcare provider immediately if you experience any of the following symptoms, which could indicate an underlying liver concern.

• Jaundice (yellowing of the eyes and skin)

• Ascites (fluid buildup in the abdomen)

• Edema (swelling, especially in the ankles and feet)

• Itchy skin (that’s unexplained)

• Dark urine or pale stool

• Nausea or vomiting (unexplained)

• Appetite loss (unexplained)

• Easy bleeding or bruising

• Confusion or disorientation
  

KEY TAKEAWAYS

• The liver is the body’s natural detoxification powerhouse, and it doesn’t require extreme cleanses or flushes to do its work.

• But you can give your liver a leg up with healthy lifestyle changes, including limiting sugar and alcohol.

• Some supplements can also help support your liver, but you should consult a healthcare provider before taking them.
  
  

FAQ

How do you flush out your liver?

The liver is the body’s natural detoxification organ. It generally does not need a flush or a cleanse. Healthy lifestyle changes provide gentle liver support, as can some evidence-backed supplements, though these should only be used under the guidance of your healthcare provider.

What are signs you need a liver cleanse?

Some early signs your liver might be struggling include fatigue, skin issues, sluggish digestion, weight gain or difficulty managing weight, and feeling a general sense of malaise. These are potential clues your liver could use some extra support in the form of lifestyle changes or evidence-backed supplements. However, these symptoms are nonspecific, meaning they could have other causes. You should talk to your healthcare provider before starting any cleanses or taking new supplements. More extreme symptoms that warrant immediate medical attention include yellowing of the eyes or skin, confusion or disorientation, and fluid buildup in the abdomen. 

What are the first signs of a bad liver?

If you’re experiencing fatigue, skin issues, sluggish digestion, or generally feeling unwell, your liver might need extra support. That doesn’t mean your liver is “bad.” Additionally, these symptoms are nonspecific, meaning they could have other causes not related to your liver. Reach out to your healthcare provider to help you investigate and determine a treatment plan that’s right for you.

What heals the liver the fastest?

The liver responds well to healthy lifestyle changes, from eating a well-balanced diet to engaging in regular physical activity to avoiding or limiting toxic substances like alcohol and high-fructose corn syrup. Supplements, including those that contain the ingredients dandelion root and milk thistle, can also support liver health, but talk to your provider before adding them to your routine.