Love your Liver

Naturopathic Doctor, Iridologist, Herbalist & Best-selling Author

In today’s fast-paced world, our liver is under more pressure than at any other time in history. Between busy schedules, chronic stress, processed foods, hormonal overload, microplastics, pesticides, alcohol, medications, artificial fragrances, and environmental toxins, the liver has become one of the most overworked organs in modern life.

Many people don’t realise that the liver performs over 500 biochemical functions, filters around one litre of blood every minute, and is the only organ capable of regenerating itself even after significant damage. It’s truly remarkable but not indestructible.

When your liver becomes sluggish or overloaded, it begins to show signs:

• Dark circles under the eyes
• A coated or yellow tongue
• Fatigue or grogginess in the morning
• PMS, tender breasts, heavy periods, menopausal symptoms including night sweats & flushing
• Constipation, bloating, slow digestion
• Rashes, itching, acne, eczema
• Moodiness, irritability, anxiety or “short fuse”
• Brain fog or headaches
• Difficulty losing belly fat

Your liver is trying to speak to you: “I’m doing my best… but I need support.”

Your Liver: The Quiet Metabolic Powerhouse

Your liver works every second - metabolising carbohydrates, fats, and proteins; storing vitamins A, D, B12, iron and copper; producing bile; regulating hormones; neutralising chemicals; breaking down medications; processing alcohol; and supporting steady energy.

Fun clinical fact:
 Your entire blood supply cycles through your liver every 3 minutes.

Given that the average person now encounters over 700 toxins daily, giving your liver dedicated nourishment is essential for long-term vitality, hormone balance, mental clarity, and metabolic health.

Detoxification Pathways - The Truth Behind “Detoxing”

Detox is not about flushing the liver - it’s about supporting its three-phase biochemical detox pathways.

Phase I – Activation

The liver uses over 450 cytochrome enzymes to transform toxins into intermediate metabolites.
These metabolites can be more reactive than the original toxin.
Supportive nutrients: B2, B3, B6, B12, folate, green tea extract, turmeric, antioxidants.

Phase II – Conjugation

In this stage, the liver neutralises reactive metabolites and prepares them for elimination.
This includes methylation, glucuronidation, sulphation and glutathione conjugation.
Did you know?
Amino acids like glycine and taurine are essential for Phase II detox - the body uses them to neutralise toxins and excess hormones.

Phase III – Elimination

Toxins must exit the body via stool, kidneys, lymphatics, skin and bile.
Constipation = detox bottleneck.

Estrogen Detox Pathways

Estrogen is processed through three main pathways:

• 2-OH (protective)
• 4-OH (inflammatory)
• 16-OH (proliferative)

A sluggish liver can push estrogen toward the harmful pathways, triggering PMS, breast tenderness, mood swings, fibroids, heavy periods, and menopausal symptoms.

Cruciferous vegetables help shift estrogen toward the protective 2-OH pathway.

Best Nutrients for Liver Health

Amino Acids

• Glycine - Phase II detox & calming
• Taurine - Bile flow, Cardiovascular support
• NAC (N-acetyl Cysteine) - Boost glutathione
• Methionine/ SAMe - Methylation & mood support
  

Vitamins & Minerals

• B2, B3, B6, B12, folate
• Vitamin C
• Magnesium
• Zinc

Fascinating fact:
Your liver cannot complete Phase II detox without glutathione — NAC and Vitamin C help replenish it.

Herbs for Liver Repair & Detoxification

• Milk Thistle - regeneration & antioxidant shield 
• Schisandra - enhances detox enzymes & resilience
• Bupleurum - moves stagnation & supports emotional liver patterns 
• Dandelion Root - digestion & bile flow 
• Burdock Root - support skin-liver connection 
• Globe Artichoke - bile support & cholesterol metabolism
• Green Tea Extract - Phase I enhancer
• Rosemary - improves circulation & enzyme activity

Interesting fact:
Milk thistle can protect liver cells by up to 70% in clinical models — but only if the silymarin content is high enough.

Medicinal Mushrooms for Liver Support

• Reishi - reduces inflammation, support gut-liver-immune axis 
• Cordyceps - enhances energy and oxygenation 
• Tukey Tail - powerful immune detox support
• Lion's Mane - reduces inflammation & support brain-gut-liver connection

Some mushrooms naturally increase glutathione, amplifying Phase II detoxification.

The Ultimate Liver-Loving Foods

Your liver thrives on a colourful, nutrient-rich, antioxidant-dense, fibre-rich diet. Here’s what to prioritise:

Bitter Foods

Dandelion leaves, rocket, radicchio, endive, mustard greens, grapefruit peel.
Bitters stimulate bile - a major detox pathway.

Cruciferous Vegetables

Broccoli, kale, cauliflower, cabbage, bok choy, Brussels sprouts.
Support estrogen detoxification & Phase II liver pathways.

High-Fibre Foods

PHGG, chia seeds, flaxseed, oats, legumes, kiwi fruit.
Fibre binds toxins and excess hormones to carry them out of the body.

Sulphur-Rich Foods

Garlic, onions, leeks, eggs - essential for glutathione production.

Antioxidant-Rich Fruits & Veg

Blueberries, beetroot, carrots, citrus, capsicum - protect liver cells from oxidative stress.

Healthy Fats

Avocado, olive oil, walnuts, flax oil - support bile flow and hormone regulation.

Foods Most Harmful to Liver Health

Just as some foods nourish your liver, others burden it significantly.

Alcohol

The most damaging liver toxin. Even moderate intake increases oxidative stress, estrogen load, and fat storage in liver cells.

Refined Sugars & High-Fructose Foods

Drive fatty liver, insulin resistance, inflammation and hormonal imbalance.

Ultra-Processed Foods

Contain additives, trans fats, dyes, preservatives and emulsifiers that stress detox pathways.

Seed Oils (High Omega-6)

Can contribute to inflammation and oxidative stress within liver tissue.

Fried Foods

Difficult to digest; promote inflammation and sluggish bile flow.

Excessive Coffee, Energy Drinks & Soft Drinks

Tax Phase I detox and can contribute to cortisol dysregulation.

Non-organic Produce (Pesticides)

Adds to the toxin burden the liver must filter daily.

The Importance of Clean, Alkaline Water for Liver Detox

One of the simplest yet most powerful liver-support tools is clean, alkaline, mineral-rich water.

Your liver, kidneys, lymphatic system and gut rely on high-quality hydration to:

• Transport toxins out of cells
• Support bile production
• Enhance kidney filtration
• Prevent constipation
• Improve lymphatic drainage
• Reduce liver inflammation

Fun fact:
Even mild dehydration can reduce detoxification efficiency by up to 20%.

Aim for:

• 2 litres of clean, filtered, alkaline or hydrogen-rich water daily
• Avoid tap water containing chlorine, fluoride, microplastics, PFAS and heavy metals

We only recommend water filters that are extensively tested and safe.

 

LIVER LOVE JUICE A beautiful daily tonic: ½ beetroot A handful of rocket A handful of dandelion leaves 2 green apples ½ lemon, juiced 1/3 tbsp aloe vera juice 2 tablespoons of chlorophyll or 1 teaspoon of pure phytoplankton powder Alkaline water Cold-press and enjoy anytime your body needs a reset.

• Near far infrared sauna
• Dry skin body brushing daily
• Organic coffee enemas
• Intermittent fasting
• Gentle movement & breathwork
• Reducing alcohol & processed foods
• Prioritising restorative sleep

Fun fact:
Sweat can help eliminate heavy metals like mercury, arsenic and cadmium.

 

My Fave Wholistic House Picks for Liver Support (Practitioner-grade products I personally trust) Liver Love A synergistic blend of herbs including milk thistle, globe artichoke, dandelion root and schisandra for detox, regeneration and bile flow. Clean & Pure Our daily supergreens and detoxifying antioxidant powder for alkalinity, gut health and daily liver nourishment. Lipo Super C (Enhanced with Lipoic Acid) A powerful liposomal Vitamin C paired with alpha-lipoic acid to boost glutathione, support mitochondrial energy and enhance Phase II detoxification. NAC 600 Pure N-acetyl cysteine for glutathione production, antioxidant protection and toxin clearance. These formulations are designed to work gently yet powerfully with your body’s natural detox pathways.

 

Your liver is the ultimate multitasker - balancing hormones, detoxifying chemicals, filtering your blood, regulating metabolism, supporting digestion, and protecting every single cell. When you support your liver, you support your hormones, skin, digestion, weight, energy, mood and longevity. 

If you’re unsure which herbs, nutrients or detox strategies are right for your body, I am here for you at Wholistic House to guide you with personalised naturopathic care based on 30 years of clinical experience.

 

In love, harmony and a healthy liver,