Taking vitamins and minerals for liver health benefits has been a matter of debate. This is because certain vitamins and minerals are good for the liver in specific quantities while their excess consumption may be extremely damaging to your liver. This raises the question in our mind, what vitamins and supplements are good for the liver? You will find the answer below, so read on.
Lack of vitamin A often results in lower levels of iron in the body, which may lead to anemia or iron-poor blood. It has been established that low iron level in the blood could decrease the levels of vitamin A in the liver, hence the necessity of vitamin A supplementation in such a scenario. Although vitamin A is much beneficial to the people suffering from liver disease, it could be toxic to your liver in higher dosages.
Vitamin A Dietary Sources
Beef and lamb liver, eggs, cod liver oil, liver sausage, bluefin tuna, trout, blue and cream cheese, salmon, butter, sweet potato, kale, collards, carrot, Orange and yellow vegetables and fruits, spinach, swiss chard, romaine lettuce, turnip greens, winter squash and leafy vegetables.
- 600 µg per day
Cirrhosis is the severe scarring and fibrosis of the liver that primarily occurs in the liver tissue. However, B-vitamins are known to be some of the most effective liver function vitamins because they help reduce the harmful effects of cirrhosis like nerve damage and memory loss in case you have liver damage.
On the other hand, Vitamin B deficiencies can occur if you are suffering from any liver disease. There are 8 different B vitamins in the B-complex family and the particular vitamins affected by liver disease are B1 or thiamine, B6, and B12. For instance, your body is unable to absorb B12 well in the intestine in case you have stage 3/4 liver disease.
B vitamins Dietary Sources
Meat (fish, poultry, red meat), whole grains (millet, barley, brown rice), dairy products and eggs, legumes (lentils, beans) seeds and nuts (almonds, sunflower seeds), leafy vegetables (spinach, kai lan, broccoli), fruits (bananas, avocados, citrus fruits). You can also take vitamin B supplements if you have vitamin b deficiency. Check out our best-reviewed vitamin B supplement products here.
- B1: 1.2 mg
- B2: 1.3 mg
- B3: 16 mg
- B5: 5 mg
- B6: 1.3 mcg
- B7 (Biotin): 30 mcg
- B9 (Folic Acid): 400 mcg
- B12: 2.4 mcg
Patients suffering from liver cancer have also found positive results after being administered vitamin c as a treatment option, as researched by the Alternative Cancer Treatment Centre. They also noticed that the patients were able to tolerate the infusion well and the side effects were very rare as well. They stated that vitamin C deficiency weakens our immune system that makes the body unable to fight cancer cells. Regular consumption of vitamin c ultimately helps regenerate a weak immune system and there has also been a positive effect on the life expectancy of the patients.
Vitamin C Dietary Sources
Foods rich in vitamin C are lemons, lychees, thyme, mustard spinach, parsley, kale, kiwis, broccoli, papayas, oranges, strawberries, Kakadu plums, acerola cherries, rose hips, chili peppers, guavas, brussels sprouts, sweet yellow peppers, and blackcurrants. You can also make mixed fruit and herb juice enriched in vitamin C and drink them in the morning as a liver cleanser.
- 100 to 250 mg of vitamin C consumption every day is essential if you are vitamin C deficient.
Vitamin D for Liver:
Vitamin D has a vital role to play in maintaining a healthy metabolism of the body. Also known as the sunshine vitamin, it is produced in the human body naturally when exposed to sunlight. Besides maintaining healthy bone and teeth, it has immense benefits on the liver.
The liver plays a vital role in maintaining metabolism and a good digestive system. Similarly, healthy metabolism can be the key indicator of a healthy liver. Vitamin D, in this case helps to improve good metabolism by releasing 25-hydroxyvitamin D3 into our system.
Vitamin D also increases insulin sensitivity which benefits diabetic patients with non-alcoholic fatty liver disease (NAFLD). Also, most of the patients with chronic liver disease found to be Vitamin D deficient. This is exactly what you can avoid by consuming foods enriched with Vitamin D.
Vitamin D can be found in two forms in human bodies, which are:
- Vitamin D2 (ergocalciferol)
- Vitamin D3 (cholecalciferol)
Vitamin D Dietary Sources
Vitamin D2 can be found in some mushrooms and D3 can be found in oily fish, fish liver oil and egg yolks. There are some other foods that can be consumed as a good source for Vitamin D, like:
It’s safe to consume aforementioned foods as a source of Vitamin D, but while consuming supplements, you need to keep in mind the daily limit for consuming Vitamin D which is 400–800 IU, or 10–20 micrograms. And, at the end, go to beaches more or bask in the Sun frequently to allow your body to produce more Vitamin D naturally.
This fat-soluble vitamin is one of the most popular antioxidants, making it a chief candidate for the treatment of a wide range of health conditions. A recent research report published in the New England Journal of Medicine has discovered that vitamin E has therapeutic effects on fatty liver disease. The research stated that antioxidants may have a role to play in preventing the progression of NAFLD (Non-alcoholic fatty liver disease) because they help reduce damage to the liver that occurs due to oxidation. Oxidation is a process where cell membranes are damaged by unstable oxygen.
Vitamin E Dietary Sources
Fortified cereals, eggs, fruit, meat, green leafy vegetables, nuts and nut oils, vegetable oils (safflower, corn, sunflower, cottonseed, soybean), poultry, olive oil, argan oil, whole grains, and wheat germ oil.
- 15 mg per day
This group of fat-soluble vitamins has been found to help in preventing liver cancer in patients, as found by some Japanese researchers. The study was primarily targeted to see how vitamin K could help prevent bone loss in women who were also suffering from liver disease. It was noticed that not only did vitamin K was effective in treating bone loss, it also reduced the probability of developing liver cancer by as much as 90%. Though it was not clear how this vitamin helps prevent liver cancer, this fat-soluble vitamin is produced inside the intestine and the excess amount is stored in the liver. So vitamin K is definitely one of the best vitamins for liver cleanse and repair. Lots of recipes enriched in vital vitamins can be found online for liver cleanse purpose. Taking those on a regular basis will improve the overall condition of your liver as well as will fulfill your daily need of vitamins and minerals
Vitamin K Dietary Sources
Mustard greens, collard greens, spinach, kale, broccoli, swiss chard, chicken, natto, pork chops, beef liver, goose liver paste, kiwi, green beans, prunes, brussels sprout, hard cheeses, green peas, avocado, soft cheeses, soybean oil are some of the great sources of vitamin K.
- For adult men, the daily vitamin k requirement is 120 mcg and for women, that is 90 mcg.
This is an essential mineral that activates a number of enzymes in the metabolism process and it is also able to ensure the proper functioning of the liver by utilizing vitamins like vitamin C, vitamin E, thiamine, and choline. However, you also have to be careful that you do not exceed the daily recommended dosage of manganese because this could affect your liver, kidney, lungs, and the central nervous system in a negative way.
Manganese Dietary Sources
Nuts like pecans and almonds, legumes and beans like pinto beans, bran cereals and oatmeal, brown rice, whole wheat bread, leafy and green vegetables like spinach, fruits like acai and pineapple, and dark chocolate.
- 350 mg at most and any excess than that could hinder the absorption of iron
Now that you know what the best vitamins for liver are, including their natural sources and daily dosage, take them regularly and your liver health will surely improve quite soon. You can also try the best supplements for liver function if you think the daily dosage of those vitamins and minerals are not enough for your needs.