How Your Liver Affects Your Energy and Hormones
When it comes to raising energy, it’s easy to think of quick pick-me-ups like coffee and energy drinks. But how often would you think about your liver?
It’s the same with hormonal symptoms. There are plenty of vitamins and herbs aimed at hormone balance, but would you think about liver health?
The liver is one of the hardest-working organs in your body. It’s much more than just a detox organ, it also stores fat-soluble vitamins, produces bile, filters blood, and metabolises macronutrients for energy. And yet we often don’t make the connection between liver health, energy, and hormones.
The liver’s role in energy production
The liver plays a central role in energy levels by closely monitoring blood glucose (glucose being the main source of fuel for energy production).
When blood glucose levels rise after a meal, your liver takes some of this sugar and stores it as glycogen. Then, when blood glucose drops low, it releases the glycogen back into the bloodstream [1].
It can also metabolise proteins to be used for energy when glucose isn’t readily available. Plus, bile produced in the liver absorbs the fat-soluble nutrients involved in energy regulation.
How your liver helps regulate hormones
Hormones are processed in the liver through two detoxification pathways called Phase 1 and Phase 2. Phase I makes old hormones and toxins more water-soluble, while Phase II binds them to a carrier molecule, ready for excretion in bile.
Because the liver is so central to hormone detoxification, liver health is intricately linked to hormonal conditions like endometriosis, pre-menstrual syndrome (PMS), and the symptoms associated with perimenopause and menopause.
How modern life puts strain on the liver
Modern life is tough on the liver. Stress, poor food choices, alcohol, and medications add to its workload. When the liver is nutrient-depleted and over-burdened with toxins, it struggles to cope. Fatigue, sluggish digestion, nausea, skin breakouts, and hormonal symptoms can all be signs that your liver needs some support.
Nutrients and botanicals to support your liver naturally
So how can we lend a hand to the hard-working liver?
Let’s start with cruciferous vegetables. Broccoli, kale, cabbage, rocket, and other vegetables in the Brassica family contain compounds called glucosinolates that assist the liver detox pathways. They're also packed with B vitamins, vitamin C, magnesium, and carotenoids – key nutrients for Phase I detoxification support.
Artichokes have been shown to support bile flow and cholesterol balance and increase the activity of one of our most important liver antioxidant enzymes – glutathione peroxidase [2]. Okra, beetroot, asparagus, and aubergine are known to enhance the binding of bile acids which in turn supports cholesterol balance and toxin excretion [3]
You can amplify the benefits of these vegetables even more by adding turmeric. Renowned for its anti-inflammatory actions, turmeric also has a modulating effect on the Phase I detoxification enzymes in the liver [4].
One herb has been used for hundreds of years to support liver health, and that’s milk thistle (Silybum marianum).
The active compounds in milk thistle collectively known as silymarin are a mixture of different chemicals called flavonolignans. Research shows that silymarin can:
-
Protect liver cells from damage.
-
Lower inflammation [5]
-
Stimulate bile flow.
-
Support liver detoxification pathways.
Liver-supporting foods and herbs such as milk thistle are often used in seasonal cleansing routines in spring and autumn but they are suitable at any time of year, whenever your liver needs a helping hand.
Lifestyle tips for a healthy liver
Alongside foods and herbs, try these lifestyle tips for a healthy liver:
-
Aim to drink at least 1.5l of water a day to aid bile flow and flush out toxins.
-
Minimise alcohol as much as possible. Swap to botanical alternatives like ginger switchel instead.
-
Enjoy daily movement and exercise. This doesn’t have to be a long gym session, small pockets of exercise known as “snackercise” (snacking on exercise!) are just as good. Research shows that exercise can improve liver function markers which reflect better liver health [6].
-
Aim to be asleep by 11pm at the latest. According to Traditional Chinese Medicine, the hours between 11pm and 3am are when the gallbladder and liver are most energetically active and we need to be resting to allow this to happen.
When to consider liver support
If you’re experiencing symptoms such as sluggish energy levels, nausea, slow digestion, difficulty digesting fatty foods, skin breakouts, or hormonal issues like pre-menstrual symptoms, it could be time to focus on your liver. Bring in more liver-loving foods like beetroot, green vegetables, and turmeric, and consider adding milk thistle for extra support.
Gentle liver support from Ethical Nutrition
Our Milk Thistle seed extract provides 80mg of concentrated silymarins in each capsule. The handy 1-a-day dosage makes it easy to add to your routine whenever your liver needs a little extra protection and support.
FAQs
What are the signs your liver needs support?
Sluggish energy levels, nausea, difficulty digesting fatty foods, skin breakouts, and hormonal issues like pre-menstrual symptoms can be signs that your liver may need some support.
How does the liver affect hormone balance?
Hormones are processed and detoxified in the liver via the Phase I and Phase II detoxification pathways. If your liver is overburdened by alcohol, medications, and other toxins, or your nutrient levels are low, this can affect hormone balance.
Can milk thistle help liver health?
Milk thistle has been used for hundreds of years to support liver health. Silymarin, the active ingredient in milk thistle, has been shown to lower inflammation [5], help protect liver cells from oxidative damage, stimulate bile flow, and support detoxification pathways.
Which nutrients support liver function naturally?
Glucosinolates found in Brassica vegetables like broccoli, kale, cabbage, and cauliflower support liver detoxification processes, as do B-vitamins, vitamin C, vitamin A, magnesium, iron, zinc, and selenium.
Why does poor liver function cause fatigue?
When the liver is under functioning it is unable to clear toxins and monitor blood glucose levels effectively. The build-up of toxins and toxin metabolites combined with poor energy regulation can cause fatigue.
We hope this article explains the link between liver health, energy, and hormones, and gives insight into how to support your liver naturally. You can find out more about the benefits of milk thistle for liver health and shop for your supply in the online store today.
You may also like to read:
Unlock Natural Liver Health: A Guide to Milk Thistle Supplements
Understanding the Gut-Body Clock Connection
Best Supplements for Women in Perimenopause and Beyond
The Evidence
-
InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: How does the liver work? [Updated 2023 Feb 28]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279393/
-
Amini, M. R., Sheikhhossein, F., Talebyan, A., Bazshahi, E., Djafari, F., & Hekmatdoost, A. 2022. Effects of Artichoke Supplementation on Liver Enzymes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Clinical Nutrition Research, 11(3), 228. https://doi.org/10.7762/cnr.2022.11.3.228
-
Kahlon, T., Chapman, M., & Smith, G. 2007. In vitro binding of bile acids by okra, beets, asparagus, eggplant, turnips, green beans, carrots, and cauliflower. Food Chemistry, 103(2), 676-680. https://doi.org/10.1016/j.foodchem.2006.07.056
-
Hodges, R. E., & Minich, D. M. 2015. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. Journal of Nutrition and Metabolism, 2015, 760689. https://doi.org/10.1155/2015/760689
-
Guo, Y., Wang, S., Wang, Y., & Zhu, T. 2016. Silymarin improved diet-induced liver damage and insulin resistance by decreasing inflammation in mice. Pharmaceutical biology, 54(12), 2995–3000. https://doi.org/10.1080/13880209.2016.1199042
-
Hejazi, K., & Hackett, D. 2023. Effect of Exercise on Liver Function and Insulin Resistance Markers in Patients with Non-Alcoholic Fatty Liver Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine, 12(8), 3011. https://doi.org/10.3390/jcm12083011
