As the year draws to a close it brings the imminent arrival of the “silly season” and we felt it was appropriate to discuss those nutrients required for healthy liver and adrenal gland support. This will ensure that you all make it through this very busy and social time of year intact!
The liver is one of the hardest working organs in our body, with one of its key responsibilities being detoxification. Most people will find themselves overindulging this time of year in rich, “naughty” foods, coffee and alcohol, (and possibly more ibuprofen, paracetamol etc. as a result of this!). These all place additional strain on an already overworked liver.
Let me guide you through some tips to improve/support liver function
Obviously try as best you can to reduce the consumption of alcohol, caffeine, sugar, fried foods, trans fats, cigarettes and medications. If you do have a weak moment please proceed to the next point
Consume as many fresh (preferably organic) vegetables and fruit as you can, this will help to boost your intake of antioxidants. Enjoy lots of raw nuts and seeds, and their cold-pressed oils. And drink lots of purified water.
Some more potent foods/herbs for liver support include: artichokes, apples, avocados, grapefruit, garlic, beetroots and carrots, cruciferous and green leafy vegetables, lemon and limes, walnuts, turmeric, dandelion (which can be consumed as a herbal tea), cold-pressed olive oil, apple cider vinegar (1tsp in water with every meal), and green tea.
Liver Support Supplements include:
Vitamin C → 1000mg up to four times a day (best consumed in divided doses)
Milk Thistle → 100-200mg up to three times a day (please consult your healthcare practitioner for your specific dose)
Lipotropic nutrients → these include methionine, choline, inositol, betaine, along with vitamins B6, B12 and folic acid. These support phase 2 liver detoxification. Vitamin B6 intake in particular must be high as it can be deactivated by certain liver enzymes.
Branch chain amino acids → leucine, isoleucine and valine
Other supplements that will be of benefit are → glutathione and vitamin E (antioxidants), acetyl-L-carnitine (supports liver regeneration and fatty acid metabolism), curcumin (supports phase 2 detox, bile production, and has anti-oxidant and anti-inflammatory properties), and a high strength probiotic.
Now moving on to our adrenal glands
These two walnut sized “glands of stress” each sit on top of a kidney. They enable us to deal with all types of stresses, from physical injuries and disease through to everyday stresses associated with work and relationships. The hormones secreted by the adrenal glands play a part in every physiological process in the body. So needless to say, these little glands must be taken care of.
That being said, the following list includes those nutrients that have demonstrated a restorative effect on the adrenal glands.
Vitamin C → 1000mg up to four times a day (best consumed in divided doses), preferably taken in conjunction with bioflavinoids. Vitamin C plays a pivotal role in the adrenal hormone cascade and adrenal steroid manufacture. The more cortisol your body makes the more vitamin C it needs.
Vitamin E → 200-400IU up to twice a day. This potent antioxidant neutralizes damaging free radicals produced during the manufacture of adrenal hormones. PLEASE NOTE: It is vital that you choose the right form of vitamin E (chemical term – tocopherol). Most companies will use a cheap, potentially damaging form of vitamin E called “d-alpha-tocopherol”. However, if you want to restore adrenal health it is crucial that you use the “mixed tocopherol” form of vitamin E.
B Complex → The B vitamins work together and support the adrenal cascade.
Magnesium → approximately 400mg daily (preferably a citrate or glycinate form). Magnesium plays a vital role in the production of enzymes and energy required for the adrenal hormone cascade to function.
Calcium → 750-1000mg daily. This will help to calm the nervous system, among other functions.
Trace Minerals → Such as zinc, selenium, molybdenum, manganese, chromium and iodine. These have also demonstrated a calming effect in the body.
I hope you find this information beneficial. If you have any questions regarding this article or any other articles we have published throughout the year please feel free to contact us on 1300 564 799 or email us at email@example.com.
We would also like to take this opportunity to thank everyone for their ongoing support and loyalty to Kingsway. We hope you all have a very Merry Christmas and a Happy New Year.
1. “The Nutrient Bible”. Henry Osiecki. 6th edition. Bio Concepts. 2004.
2. “Improve Your Digestion”. Holford P. 13th edition. 2009.
3. “The Physicians Handbook of Clinical Nutrition”. Osiecki H. 6th edition. 2001.
4. “Adrenal Fatigue”. Wilson J.L., PhD, Wright J.V., MD. 1st ed. 2012.