The liver is an incredibly versatile organ, supporting vital processes across almost every system in the body. Yet its critical role in our health often goes underestimated.

For a start, the liver plays a major role in detoxification, converting toxins and drugs into water-soluble forms that can be safely excreted. It also breaks down fats from food we eat by producing bile, which aids the absorption of fat-soluble vitamins (A, D, E, and K) and cholesterol while also helping to remove waste.

Many essential nutrients are stored in the liver, including iron and copper, and it’s responsible for activating V itamin D. The liver also synthesizes proteins necessary for blood clotting and breaks down heme into bilirubin for excretion. Above all, the liver is involved in the metabolism of multiple endocrine hormones, including thyroid and sex hormones, with roles in both activation and inactivation.

When the liver isn’t functioning optimally, the entire body feels the impact. From metabolic imbalances to chronic health issues, many  problems can be traced back to poor liver function.

Potential Signs of Liver Health Concerns

Feeling weak and fatigued

The liver plays a central role in how the body stores and uses fuel. It converts glucose into glycogen and fat for storage, and later releases glucose and produces ketones to fuel the body. This balance is tightly regulated by hormones like insulin, which encourages storage, and glucagon, which promotes energy release. When the liver isn’t functioning well, this energy process isn’t as effective, leading to sluggishness and imbalanced blood sugar.^[1] If you experience persistent fatigue, consider speaking with a healthcare provider.

Low mood and “brain fog”

The liver and the brain interact in many ways to ensure healthy cognitive function. The liver plays a role in metabolising, storing, and delivering important nutrients essential for optimal brain function, such as B vitamin, omega-3 fatty acids and amino acids. The liver also removes potentially harmful toxic substances generated in the brain and in other tissues that are harmful to the brain’s nerve cells. Some evidence suggests that liver health and cognitive function may be linked. If you are experiencing mood changes or reduced attention span, a healthcare provider can help assess your overall health.^[2]

Poor sleep

Melatonin, the sleep hormone, is one of many hormones metabolised in the liver. Trouble falling asleep and staying asleep has been linked to poor liver function and impaired melatonin clearance, possibly due to decreased hepatic blood flow and competition with bilirubin in the intrahepatic transport system.^[3]

Digestive problems

Digestive discomfort such as bloating, lack of appetite, and nausea or vomiting, can have a range of causes, including changes to bile production. Bile salts are essential for the absorption of fats, fat-soluble vitamins, and fatty acids.^[4] Consult a healthcare provider if these symptoms persist. Low bile salts can also lead to changes in the gut environment, promoting inflammation and the growth of gas-producing bacteria or other imbalances.^[5]

Itching, jaundice, light-coloured stools, and dark urine

Liver dysfunction can lead to a slowing or stalling of bile flow through the biliary system, known as cholestasis. This can cause yellowing of the skin (jaundice) and dark urine due to the liver’s inability to process excess bilirubin, which accumulates in the tissues. Itchy skin occurs when bile products accumulate in the skin.^[6] However, do note that symptoms like yellowing of the skin or dark urine can have multiple causes. If you notice these symptoms, consult a healthcare provider for an accurate diagnosis and appropriate care.

 

How to support liver function

Among the liver’s many talents is its remarkable ability to regenerate itself. A few changes to your diet and lifestyle can improve liver health and overall function.

Reduce:

• Alcohol intake. Alcohol is a leading cause of liver disease. For men, consuming more than 21 alcoholic drinks a week raises the risk of liver disease, while for women, the risk increases with more than 14 drinks per week.^[7]
• “Junk” foods. Processed foods, saturated fats, and simple sugars are the most harmful to the liver. Saturated fats are shown to cause the greatest increase in liver fat accumulation, insulin resistance, and harmful ceramides.^[8]

Increase:

Antioxidants. Many fruits and vegetables contain antioxidants that support liver health by improving mitochondrial function and restoring antioxidants.^[9] Resveratrol, found naturally in red grapes, red wine, nuts, and berries, provides powerful anti-inflammatory and anti-fibrogenic benefits while improving lipid metabolism.^[10]

Liver-supporting herbs: Numerous clinical trials have suggested that milk thistle, famous for its active ingredient, silymarin, may help to protect liver cells from oxidative stress and toxins, as well as reducing damage caused by alcohol, pain-relieving drugs, and various pollutants. Milk thistle has also been used to help manage conditions such as alcoholic liver disease, viral hepatitis, and toxin-related liver issues.^[11] Speak with a healthcare provider about whether this supplement is appropriate for you.

Omega 3: Omega-3 fatty acids, naturally present in oily fish such as salmon and tuna, are often recommended to heart disease patients to help lower the production of triglycerides and improve fat metabolism. Recent studies have shown that supplementation with DHA and EPA can also help reduce fat in the liver, including in people with non-alcoholic fatty liver disease (NAFLD).^[12]

This content is for educational purposes only and is not a substitute for health professional advice.

^[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC5897118/

^[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC6668878

^[3] https://pubmed.ncbi.nlm.nih.gov/19480668/

^[4] https://www.ncbi.nlm.nih.gov/books/NBK549765/

^[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC4215539

^[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC9864517

^[7] https://www.ncbi.nlm.nih.gov/books/NBK546632/

^[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC7082640/

^[9] https://pmc.ncbi.nlm.nih.gov/articles/PMC4526841/

^[10] https://pubmed.ncbi.nlm.nih.gov/17429801/

^[11] https://pubmed.ncbi.nlm.nih.gov/20564545/

^[12] https://pubmed.ncbi.nlm.nih.gov/25043514/