Your liver is a powerhouse, tirelessly filtering and detoxifying your blood, processing nutrients, and regulating hormones. Yet, here in the West, it faces a growing threat: non-alcoholic fatty liver disease (NAFLD)👹. Affecting 24-30% of adults—80-100 million in the U.S. alone—NAFLD is driven by toxin exposure, obesity, diabetes, and high-fructose diets, making it the top liver disorder in our region. About 20-25% of cases progress to non-alcoholic steatohepatitis (NASH), with 11% of those reaching cirrhosis within a decade—yikes!

While liver-specific deaths are lower (0.92 per 1,000 person-years), NAFLD doubles cardiovascular risk—the leading cause at 4.2 per 1,000 person-years—and fuels a 9% annual rise in U.S. liver cancer cases. This silent epidemic underscores why liver health is a priority for overall wellness. Below, are outlined 11 evidence-based tips to support and improve your liver function, in order of effectiveness, from berberine supplements to mindfulness of your fluctuating hormones.

1. Limit Sugar & Processed Foods

Excess fructose—from sodas or processed snacks—turns into fat in the liver, risking NAFLD. Cutting back reduces fat production (lipogenesis), prevents insulin resistance, and lowers inflammation, preserving function. Swap processed “foods” for whole foods and get your sugar fix from organically grown fruit in moderation.

Why: Fructose directly drives NAFLD, the West’s top liver issue. Studies show reducing sugar intake reverses liver fat accumulation faster than most interventions, making it foundational for liver health.

2. Berberine for Liver Support

Berberine, a bitter tasting, gold-toned compound from plants like barberry and goldenseal, boosts liver health by activating AMPK, enhancing fat metabolism, and reducing lipid buildup—key for combating NAFLD. It also lowers inflammation and improves insulin sensitivity, easing the liver’s workload. Studies suggest 500 mg two to three times daily with meals, but consult your doctor, especially if on medications like metformin.

Why: Clinical trials (e.g., in NAFLD patients) show berberine significantly reduces liver fat and inflammation, offering a targeted, evidence-backed boost to liver function.

3. Strengthen Liver Cells with Milk Thistle

Milk thistle’s silymarin is a potent antioxidant that shields liver cells from damage by toxins, alcohol, or drugs. It promotes hepatocyte regeneration and stabilizes cell membranes to block toxin entry—great for cirrhosis support. I have taken 150-300 mg of standardized extract (70-80% silymarin) daily or the equivalent brewed as tea, but check with your doctor before trying to ensure it won’t conflict with your other medications or health conditions.

Why: Silymarin’s protective and regenerative effects are well-documented, especially for damaged livers, making it a top-tier defense against progression to cirrhosis or cancer.

4. Lower Toxin Exposure to Protect Your Liver

The liver detoxifies harmful substances through Phase I and II pathways, converting them into excretable forms. Overloading it with alcohol, cigarette smoke, pesticides, or synthetic chemicals (like BPA in plastics) can cause oxidative stress and fibrosis. Switch to glass containers, choose organic produce (or at least be conscious of the dirty dozen), and use a water filter to remove contaminants like chlorine, preserving liver cell health.

Why: Reducing toxins prevents damage at the source, directly supporting detox pathways and halting fibrosis, though it’s less immediate than dietary shifts or supplements.

5. Exercise Regularly

Exercise enhances liver health by improving circulation, delivering oxygen and nutrients to cells while clearing waste. It burns triglycerides to reduce fat and boosts insulin sensitivity to prevent glucose overload. Aim for 150 minutes weekly—brisk walking, cycling, or strength training all count.

Why: Exercise cuts liver fat and improves metabolism, with studies showing 7-10% fat reduction in NAFLD patients after 12 weeks, though it requires consistency.

6. Eat Liver-Friendly Foods

Certain foods are liver superstars. Cruciferous veggies (broccoli, kale) supply glucosinolates to enhance Phase II detox enzymes, neutralizing toxins. Beets provide betaine to cut fat accumulation, while garlic’s sulfur compounds boost glutathione, a vital antioxidant. Turmeric’s curcumin reduces inflammation and improves bile flow. Add 1-2 servings—like steamed broccoli or roasted beets—daily.

Pro tip: chopping up your broccoli and garlic 30-40 min before cooking helps release allicin in garlic and sulforaphane in broccoli, which are constituents that support the liver’s detox pathways and overall function

Why: These foods support detox and reduce fat, but their effects are cumulative and less potent per serving than targeted supplements like berberine or milk thistle.

My favorite dandelion instant coffee - so good and super easy to make, just add hot water. (Amazon affiliate link)

7. Dandelion Root

Dandelion (Taraxacum officinale) is a classic liver tonic in the Asteraceae family and is generally recognized as a very safe herb. The roots bitter properties help ramp up bile production, aiding fat digestion and toxin removal, while the leaf’s diuretic effect helps kidneys flush waste, supporting the liver. Rich in antioxidants like polyphenols, it fights oxidative stress. Sip dandelion root tea (1-2 tsp dried root steeped for 10 minutes), try Dandy Blend (link above) or toss some fresh leaves into your salads.

Why: Dandelion boosts bile flow and antioxidants, aiding detox, but evidence is less robust than for milk thistle or berberine, placing it mid-tier.

8. Raw Carrot Salad

A raw carrot salad—grated carrots with olive oil, apple cider vinegar, and salt—actually supports detox effortlessly, despite all the trash talk on social media. Its pectin and fiber bind excess estrogens, endotoxins, and bile acids in the gut, preventing reabsorption and reducing the liver’s burden. It also stimulates bile flow to flush fat-soluble toxins. One study showed that consuming regular raw carrot salads decreases risk for breast cancer, which is often caused by a sluggish liver, resulting in an abundance of circulating estrogens. Anecdotally, it has helped me with more regular bowel movements as well. Enjoy a small bowl daily, ideally mid-afternoon.

Why: It aids detox by binding toxins, but its impact is indirect (gut-focused) and less studied than dietary or supplement interventions.

9. Stay Hydrated

Pretty much everyone, regardless of their perspective on health agrees that hydration is important. Water keeps the liver humming. It supports bile production to carry toxins out via digestion and aids kidney excretion, preventing buildup. Proper hydration ensures robust blood flow to liver cells. Aim for half your body weight in ounces per day, adjusting for activity or climate, (non-diuretic herbal teas and lemon water also count as water).

Why: Hydration is essential for detox and circulation, but its effect is supportive rather than transformative compared to direct liver-targeted actions.

Water Filtration

Most municipal tap water is contaminated with products of chemical manufacturing, medical waste, heavy metals, and fluroide, making it essential to filter your water before drinking it. Most water filters (including carbon filters, “Britta” and other fridge pitchers 👀) do a horrible job of removing most of these smaller particles from the water— among which would be the fluoride which is linked to lowered IQ in children and medical waste like estrogens from other people’s urine who are taking hormonal birth control. There’s also a huge issue with contamination of forever chemicals such as PFAS, that literally never break down and cause a plethora of different cancers. Highly recommend the documentary “Dark Waters” which details how the groundwater in WV has been contaminated for years by a PFAS manufacturing plant in the state. Below is an excellent podcast on this topic.

Looking into what contaminants may be lurking in your tap water can be radicalizing—it was for me. Getting a Reverse Osmosis filter (with a remineralizer) is literally one of the best investments you can make for your longevity and overall health.

10. Prioritize Sleep

The liver repairs and detoxifies itself best during deep sleep, especially 1-3 a.m., with heightened glutathione activity and glymphatic support. Consistent, quality rest reduces inflammation, balances hormones like cortisol, and prevents metabolic strain. Stick to 7-9 hours nightly, avoiding screens before bed to optimize melatonin.

Women: Most studies on sleep were done on men, so it’s important to know that if you are female you may actually need 1-2 hours more than men.

Why: Sleep aids repair and detox, but its benefits are indirect and slower-acting, relying on long-term consistency.

11. Support Hormone Health

Hormones and liver function are linked—here’s how to stay mindful:

11a. Menstrual Cycle + Fluctuating Hormones

For women who menstruate, hormone shifts affect the liver, which processes estrogen and progesterone. During ovulation or pre-menstruation, spikes can increase its workload, and excess estrogen may stress it if not cleared. Raw carrot salad and hydration help, while tracking your cycle lets you tweak diet or stress management during peak phases.

11b. Thyroid Health + Its Indirect Liver Impact

The liver converts T4 into active T3 thyroid hormone, while thyroid function shapes metabolism, affecting fat and toxin processing. Hypothyroidism slows metabolism, risking liver fat buildup, while hyperthyroidism may overtax it. Support thyroid health with selenium-rich foods (like Brazil nuts) and regular check-ups to aid your liver indirectly.

Why: Hormone balance supports the liver indirectly via metabolism and estrogen clearance, but its impact is less immediate and more contextual than other tips.

Final Thoughts on Liver Health

With NAFLD on the rise, these 11 tips—from cutting sugar to supporting hormones—empower you to protect your liver, ranked by their proven effectiveness. Start with the heavy hitters like sugar reduction or berberine, and layer in the rest.

Fluoride Lowers IQ in Children— https://ntp.niehs.nih.gov/whatwestudy/assessments/noncancer/completed/fluoride
PFAS and forever chemicals are found in your tap water — https://www.usgs.gov/news/national-news-release/tap-water-study-detects-pfas-forever-chemicals-across-us
EWG’s Dirty Dozen List — https://www.ewg.org/foodnews/dirty-dozen.php
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11 Tips for a Healthy Liver