Your liver does hundreds of jobs, from processing nutrients and medicines to clearing alcohol and making proteins your blood needs. The good news is that it’s remarkably good at repairing itself. The best way to support it is with everyday habits, not “detox” products.
The biggest risks to your liver
- Fatty liver disease, now called MASLD, linked to excess weight, type 2 diabetes and high cholesterol. It affects around 1 in 4 adults worldwide and often causes no symptoms.
- Alcohol, which can cause fatty liver, inflammation and eventually scarring (cirrhosis)
- Viral hepatitis B and C, spread through blood and, for hepatitis B, sex and childbirth
- Medicine and supplement overdose, especially acetaminophen (paracetamol)
What actually helps
1. Keep alcohol low
If you drink, US guidance is no more than 2 drinks a day for men and 1 for women, with several alcohol-free days a week. Less is better for your liver.
2. Reach and keep a healthy weight
Losing 5 to 10% of body weight can reduce liver fat significantly in people with fatty liver. See how to lose weight safely.
3. Move more
Regular activity reduces liver fat even before you lose weight. Aim for 150 minutes a week of brisk walking or similar.
4. Eat for your liver
- Plenty of vegetables, fruit, whole grains, beans and fish
- Fewer sugary drinks and sweets, as fructose is turned into fat in the liver
- Fewer ultra-processed and fried foods
5. Coffee may help
Large studies link regular coffee drinking to a lower risk of liver scarring and liver cancer. If you already drink coffee, 2 to 3 cups a day without lots of sugar seems fine for most people.
6. Use medicines carefully
- Never take more acetaminophen (paracetamol) than the label says. Check cold and flu products, which often contain it too.
- Avoid acetaminophen and alcohol together.
- Tell your doctor about every supplement you take.
7. Protect yourself from hepatitis
Get vaccinated against hepatitis A and B, use condoms, never share needles, razors or toothbrushes, and get tested for hepatitis C if you’ve ever been at risk.
Do liver supplements and detoxes work?
“Liver detox” products: your liver detoxifies on its own, and there’s no good evidence that detox teas or cleanses help. Some can harm.
Milk thistle (silymarin): widely used and generally safe, but studies haven’t shown clear benefit for liver disease.
Ayurvedic formulas such as Himalaya Liv.52 are traditionally used to support liver function and appetite. They can be part of a healthy routine, but they don’t replace the habits above or medical treatment.
Be careful with some herbal products: a few supplements have been linked to rare liver injury, including high-dose green tea extract, garcinia, kava and, rarely, ashwagandha. Buy from reputable brands, don’t exceed the dose, and stop if you notice the warning signs below.
Warning signs: see a doctor
- Yellow skin or whites of the eyes (jaundice)
- Dark urine or pale stools
- Itchy skin without a rash
- Pain or swelling in the upper right tummy, or a swollen belly or legs
- Unusual tiredness, easy bruising or confusion
A simple blood test (liver function tests) can check how your liver is working. Ask your doctor if you have diabetes, excess weight, drink regularly or have hepatitis risk factors.
Frequently asked questions
Can the liver repair itself?
Yes. The liver can regenerate, and early fatty liver often reverses with weight loss, exercise and less alcohol. Advanced scarring (cirrhosis) is harder to reverse, so early action matters.
What are the first signs of liver problems?
Often there are none. That’s why blood tests matter if you have risk factors. Later signs include tiredness, jaundice, dark urine and itching.
Which drinks are good for the liver?
Water and coffee, in moderation. Cut back on sugary drinks and alcohol.
More in our Digestive Health guide: all our articles and products on this topic in one place.
This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease.
