because it loves and protects you!
Early every morning I read the laboratory results that have come in overnight from my patients that I saw the day before, and usually I run into quite a few that need some adjusting in one area or another. One of the frequent areas where we see problems is with liver chemistries. They often times start to worsen, for many reasons but one of them is because of the foods that we eat and insulin resistance. More on that later. With insulin resistance comes a fatty liver or what’s known as NASH-non-alcoholic steatohepatitis. I used to think that we got a fatty liver because we’re fat. But I see many people that are very skinny that still have a fatty liver. I also thought that once you lost weight the fatty liver got better but that is most often not the case. Fatty liver can progress to cirrhosis and complete liver failure. That’s why I thought it was a good idea to offer some suggestions on how we can keep our liver healthy.
Here’s a clear, patient-usable overview you can use to keep your liver healthy.
It covers protecting, detoxifying, and actively repairing the liver from an integrative/functional medicine angle—without fluff and with practical steps you can implement.
Natural Support to Protect and Heal the Liver
The liver is one of the few organs with true regenerative ability, but it needs the right environment to heal. Think of it as lowering the total “toxic load” while improving nutrient status and restoring cellular function.
- FOUNDATIONS OF LIVER HEALING
- Remove What’s Hurting the Liver
Before adding anything, reduce the ongoing hits:
- Alcohol → even “moderate” use can halt liver recovery.
- Ultraprocessed foods, seed oils, and high-fructose corn syrup.
- Medications with hepatic burden (acetaminophen, NSAIDs, statins, antifungals, certain antibiotics).
- Environmental exposures: solvents, pesticides, mold toxins, hydrocarbons (especially relevant for your patients).
- High-sugar / insulin-resistant state → major driver of NAFLD.
- Foundational Nutrition
- High antioxidants (berries, citrus, leafy greens).
- Sulfur-rich vegetables (broccoli, cauliflower, Brussels sprouts, garlic, onions).
- Healthy fats (olive oil, avocado, coconut oil).
- High-fiber 30–40g/day to bind bile and toxins.
- Adequate protein for repair: 0.8–1 g/lb ideal body weight.
- KEY NATURAL AGENTS THAT PROTECT AND REPAIR THE LIVER
Below are the most evidence-supported botanicals, nutrients, and protocols you can prescribe or use yourself.
- Milk Thistle (Silymarin)
What it does:
- Regenerates hepatocytes
- Improves transaminases
- Potent antioxidant and membrane stabilizer
Typical dosing:
300–600 mg standardized extract (70–80% silymarin), 1–2× daily.
- NAC (N-Acetyl Cysteine)
What it does:
- Boosts glutathione (most important liver antioxidant)
- Helps detox medications, alcohol, and pollutants
- Useful in fatty liver and viral-triggered inflammation
Dose: 600–1200 mg/day (sometimes up to 1800 mg).
- Alpha Lipoic Acid (ALA)
What it does:
- Restores oxidized glutathione
- Improves insulin resistance
- Helps regenerate liver tissue
- Often used with NAC + milk thistle as a “triple therapy”
Dose: 300–600 mg/day (R-ALA preferred).
- TUDCA (Tauroursodeoxycholic Acid)
Extremely effective for cholestasis, biliary sluggishness, and fatty liver.
Benefits:
- Promotes bile flow
- Protects hepatocytes
- Helps reduce ALT, AST, GGT
- Supports mitochondrial function in the liver
Dose: 250–500 mg/day (higher if supervised).
- Artichoke Leaf Extract
Improves bile production, cholesterol metabolism, and reduces liver congestion.
Dose: 300–600 mg/day.
- Dandelion Root
Increases bile flow (“cholagogue”) and assists detox pathways.
Form: Tea, tincture, or capsules.
Dose: 1–2 cups/day of tea or 500–1000 mg/day capsule.
- Schisandra
Adaptogen + liver-protective herb used in TCM.
Does:
- Improves phase I & II detox
- Improves fatty liver
- Boosts antioxidant enzymes
Dose: 500–1000 mg/day.
- Turmeric/Curcumin
What it does:
- Reduces hepatic inflammation
- Helps reduce fibrosis
- Improves bile flow
Dose: 1000–2000 mg/day of standardized curcumin with black pepper or Meriva-type formulations.
- Glycine
Simple amino acid with powerful detox benefits.
Benefits:
- Improves bile acid composition
- Lowers inflammation
- Helps with sleep and nervous-system stability
- Found deficient in many people
Dose: 3 g at bedtime or 1–2 g with meals.
- Omega-3 Fatty Acids (EPA/DHA)
Helpful in NAFLD, inflammation, and fibrosis reduction.
Dose: 1500–3000 mg combined EPA/DHA daily.
- LIFESTYLE STRATEGIES WITH HIGH IMPACT
- Intermittent Fasting
Even 14–16 hours fasting improves:
- hepatic fat metabolism
- insulin sensitivity
- autophagy
- detox efficiency
- Sweating
Sauna, exercise, or both → increases toxin elimination and reduces oxidative stress.
- Coffee (3–4 cups/day)
One of the strongest evidence-based liver protectants:
- Lowers risk of fibrosis, cirrhosis, NAFLD, and liver cancer
- Decaf works too
- Hydration + electrolytes
Supports bile flow and phase II detox.
Aim for 60–80 oz/day + magnesium + potassium-rich foods.
- TARGETED PROTOCOLS
If the goal is detox + repair:
AM:
- NAC 600 mg
- Milk thistle 300 mg
- ALA 300 mg
- Coffee or green tea
- High-protein breakfast
PM:
- Curcumin 1000 mg
- Glycine 3 g at bedtime
- Omega-3s 1500 mg
Daily foods: citrus, beets, cruciferous veg, garlic, lemon water.
If the goal is fatty liver reversal:
- 16:8 fasting
- Mediterranean/low-carb hybrid
- Omega-3 2000–3000 mg
- TUDCA 250–500 mg
- Berberine or berberine + ALA
- Strength training 3–4×/week
- Remove HFCS entirely
If cholestasis/bile stagnation is the issue:
- TUDCA
- Artichoke
- Dandelion
- Phosphatidylcholine
- Adequate hydration
- Lemon water
- Avoid estrogen excess or poor estrogen clearance
- WHEN TO WORRY / RED FLAGS
Advise monitoring or imaging if:
- ALT/AST persist >2× ULN
- GGT > 80
- RUQ pain
- Jaundice
- Clay-colored stools
- Ascites
- History of alcohol or viral hepatitis
- Sudden fatigue or weakness