Like a sentry standing guard, the liver is an amazing watchman over the body. It monitors and protects the body from harmful substances and attempts to neutralize any threat. This hard-working organ metabolizes food and stores precious nutrients for future use. Without a well-functioning liver, every other bodily process and organ suffers, so it is important to give the liver the support it needs.

In the United States, almost 5 million people suffer from liver disease, contributing to over 40,000 deaths annually. This is a global issue, however, and these rates are steadily climbing as time goes on. Liver diseases are now considered to be the second leading cause of death in the digestive disease category. (1, 2)

So, how can you improve their liver function and avoid being a statistic? Here are 11 nutrients and food sources that you can incorporate into your wellness routine to maintain optimal liver health.

Nutrients For Liver Health

1. Alpha Lipoic Acid

Alpha lipoic acid is well known for its antioxidant capacity. It recharges other antioxidants like vitamin C and vitamin E to increase their effectiveness. They work better when taken together. (3)

The body produces alpha lipoic acid, but sometimes it may not produce enough to combat all the oxidative stress that it encounters. The liver can be especially vulnerable to damage if oxidative stress isn’t kept in check. With it recharging the other antioxidants in the body, alpha lipoic acid can be valuable in maintaining liver health. (4, 5)

Alpha lipoic acid may also reduce reactive oxygen species and lower triglycerides, easing the burden on the liver. It may even lower inflammatory markers and help with insulin sensitivity. (6, 7)

High omega-6 intake can damage the liver. Alpha lipoic acid may offer some protection from the inflammatory impact of high omega-6. (8)

Alpha lipoic acid can be a fantastic addition to any liver support protocol because it enhances the activity of other liver-strengthening nutrients. Good alpha lipoic acid food sources include broccoli, brussels sprouts, grass-fed beef, organ meats, and spinach.

2. Coenzyme Q10 (CoQ10)

This fat-soluble nutrient is often associated with heart and brain health. But CoQ10 has some valuable implications for a healthy liver as well.

CoQ10 may help the liver adapt to the stress of metabolic processes. Humans are continually exposed to substances that the liver has to neutralize. CoQ10 may help aid in the liver detox process and may also considerably lower inflammatory liver enzymes and c-reactive protein. (9)

Certain prescription drugs such as statins may have toxic effects on the liver. CoQ10 can help prevent this damage because of its ability to lower inflammation in the liver. (10)

CoQ10 may be crucial to aid the liver in adapting to stress and staying healthy. Good CoQ10 food sources include broccoli, cauliflower, fatty fish, meat, peanuts, pistachios, sesame seeds, spinach, and strawberries.

3. Lecithin

Lipo C is a vitamin C molecule, and the phosphatidylcholine within lipo C is what gives vitamin C its most potent availability in the body. Choline is a vital nutrient to humans, as the body metabolizes choline into phosphatidylcholine. Every cell membrane in the body is composed of 40%-50% phosphatidylcholine, making choline indispensable to health. (11)

Because it is so similar to cellular membranes in structure, cells readily accept and utilize vitamin C surrounded by phosphatidylcholine. (12)

Choline is also a huge component of bile. One of the first signs of being deficient in choline is impaired liver function. Choline is needed to export triglycerides from the liver. Since the liver breaks down fats for energy, if these triglycerides cannot be exported from the liver, they accumulate and lead to fatty liver disease. This prevents the liver detox process. (13, 14)

The bile duct can become inflamed and blocked, which results in less flow of bile. If the bile duct is blocked, this liver detox process is inhibited. Lecithin increases bile output as well as helps prevent the elevation of inflammatory liver enzymes while also helping repair a damaged bile duct. (15)

Phosphatidylcholine from lecithin can decrease oxidative stress from alcohol. Alcohol can lead to liver injury, but phosphatidylcholine can protect liver cells from fibrosis. It helps the liver sustain better glutathione levels as well. (16) 

Good lecithin and choline food sources include broccoli, cauliflower, cheese, eggs, milk, nuts, organ meats, sunflower seeds, and yogurt. 

4. N-Acetylcysteine (NAC)

This amino acid has been used in medical treatment since 1960. It is considered a safe, effective substance and is on the list of the World Health Organization’s most needed medicines. (17) 

It is the first line of defense when someone has an acetaminophen overdose and with good reason. Acetaminophen is very hard on the liver. It rapidly depletes glutathione, an antioxidant we produce to protect our cells from oxidative damage. As long as we have sufficient levels of glutathione, there is no damage to the liver. (18) 

NAC is a precursor to glutathione. Supplementing with NAC can assist the body in maintaining good glutathione levels. In fact, NAC can help the liver produce other protective substances as well as assist in liver detox. (19)

There are no food sources for NAC, but it’s one of the most effective nutrients to support liver health because of its protective effects.

5. Omega-3

While this healthy fat gets a good deal of attention for its effects on brain health, omega-3 also has some essential benefits when it comes to the liver.

The average person consumes 16 to 25 times more omega-6 than omega-3. This severe imbalance creates inflammation and contributes to a much higher rate of mortality. (21) 

The liver is the organ that processes all of our dietary fats, so it takes quite a hit when the omega fats ratio is so askew. The good news is, that omega-3 fatty acids can improve insulin sensitivity, lower high triglycerides and elevated liver enzymes, reduce inflammation, and reverse liver damage. omega-3 fatty acid was also shown to lower reactive oxygen species in the liver and may even help to inhibit liver carcinoma. (22, 23)

All these reasons make omega-3 a valuable part of any liver support protocol. Good omega-3 food sources include chia seed, cod liver oil, fatty fish, flaxseed, and walnuts.

6. Quercetin

This flavonoid has an amazing antioxidant capacity and is often used as an antihistamine. Quercetin can help heal liver damage and increase its ability to neutralize free radicals. (24) 

It also helps to reduce proinflammatory cytokines and protect against liver injury. Quercetin can help increase glutathione, offering even more liver support. (25) 

Good quercetin food sources include apples, asparagus, berries, capers, green tea, kale, nuts, onions, and spinach.

7. Resveratrol

Resveratrol is known for its anti-aging properties, possibly stemming from how much this substance assists in maintaining a healthy liver.

Resveratrol seems to help inhibit triglyceride accumulation in the liver. By helping to suppress the genes that are involved with triglyceride formation, it supports liver function. (26)

Resveratrol may assist the cells with detoxification and protection. Liver cells that were pretreated with resveratrol before being exposed to oxidative stress were in effect shielded from its harmful impact. The protective antioxidants that the liver produces increase with resveratrol as well. (27)

This powerful nutrient may also help with liver cancer. Resveratrol seemed to change the way the liver cancer cells expressed their genes, which led to apoptosis. It may also help to inhibit the advancement of their cell cycle. (28, 29)

Liver cells seem to do so well with resveratrol, that it may even be part of a healthy liver protocol after a transplant. An experiment done in an animal model revealed that when liver cells were transplanted into another animal, the animals survived longer, and there was less rejection when resveratrol was used. (30)

Good resveratrol food sources include blueberries, cranberries, dark chocolate, peanuts, pistachios, red grapes, and strawberries.

8. Vitamin C

Vitamin C is usually associated with healthy collagen and relief of overall oxidative stress. But it can be of special importance to the liver. Vitamin E works best in the presence of other antioxidants, so vitamin C can help to maximize its effectiveness. (31) 

Vitamin C deficiency was found in people who had liver damage due to alcohol or bile duct cirrhosis. Vitamin C may also offer protection from the pesticides and other toxins that our liver is always working to neutralize. (32, 33)

Another synergistic relationship is that of vitamin C and NAC. NAC helps to recycle vitamin C so that it can have more antioxidant potential. NAC can significantly increase levels of circulating vitamin C. (34)

Vitamin C comes in several forms and will help to counteract toxins and support liver health in every form. However, one form offers superior absorption and brings another amazing liver repair ingredient with it: liposomal vitamin C. (35)

Liposomal C is a vitamin C molecule that is surrounded by phosphatidylcholine from lecithin. This unique delivery system of vitamin C produces a much higher level of absorption than other forms. (36)

This vitamin C also stays in the blood longer, offering more support for healthy liver function. Good vitamin C food sources include broccoli, cantaloupe, cauliflower, kale, oranges, pineapple, and strawberries.

9. Vitamin D

Known as the “sunshine” vitamin, low vitamin D levels are associated with all liver diseases. Insufficient amounts of vitamin D seem to inhibit bile production, and there also seems to be a correlation between low vitamin D levels and nonalcoholic fatty liver disease. (37) 

This can also lead to insulin resistance. A lack of vitamin D seems to exaggerate liver inflammation, whereas increasing vitamin D can help decrease the inflammation. (38, 39)

Higher vitamin D levels also seem to help inhibit the hepatitis virus from replicating so quickly, reducing the viral load the liver has to contend with. (40)

Sufficient vitamin D levels are essential to a healthy liver. Good vitamin D food sources include beef liver, cheese, cod liver oil, egg yolks, and fatty fish.

10. Vitamin E

Vitamin E reduces the liver enzymes and inflammation that result from liver stress. It also helps downregulate genes involved with oxidative stress and cholesterol production. Lowering both factors will boost liver repair and liver detox. (41) 

Good vitamin E food sources include almonds, avocados, broccoli, butternut squash, kiwi, spinach other leafy greens, and sunflower seeds.

11. Zinc

Zinc is an essential trace mineral needed for cell development. A deficiency in zinc can lead to problems in the liver. It can result in diminished liver repair, and liver lesions may occur because of inadequate wound healing. Having adequate zinc helps counteract these negative effects and may also be vital in preventing liver cirrhosis. (42, 43)

The liver is the organ in charge of zinc metabolism, so its importance for a healthy liver is quite clear. (44)

Good zinc food sources include almonds, cashews, chickpeas, dairy, dark chocolate, eggs, hemp seeds, meat, pumpkin seeds, sesame seeds, and shellfish.

What Does the Liver Need?

All of these nutrients have multiple positive effects on liver repair and liver health. They each have their own unique attributes to support the liver in its constant watchman-like duties. 

  • Alpha lipoic acid
  • CoQ10
  • Lecithin
  • N-Acetylcysteine (NAC)
  • Omega-3
  • Quercetin
  • Resveratrol
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Zinc

If you are deficient in any of these nutrients, fixing that deficiency could benefit your liver.