Think of the liver as your body’s washing machine. When liver health is strong, it functions as a detoxification system that helps metabolize and clear many drugs, medications, and alcohol from the blood in order to safely remove these substances from the body.
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Key Takeaways
The liver is the second-largest organ in the body, and it has a number of important responsibilities, including metabolizing and clearing drugs and toxins, regulating blood sugar, processing fats, and helping metabolize hormones. Small shifts in liver health can lead to less effective functioning.
Eating a balanced diet full of whole foods — veggies, fruits, lean proteins, and healthy fats — helps to protect against fat buildup and allows your liver to operate smoothly.
Staying active and keeping your body weight in a healthy range can lower the risk of fatty liver disease and boost overall liver function.
Cutting back on alcohol consumption gives your liver a break and lowers your risk of liver disease down the line. For some people, completely stopping alcohol use can allow certain types of liver damage — like alcohol-related fatty liver or milder inflammation — to improve.
Think of the liver as your body’s washing machine. When liver health is strong, it functions as a detoxification system that helps metabolize and clear many drugs, medications, and alcohol from the blood in order to safely remove these substances from the body.
Keeping your liver healthy is important because the organ plays a role in many crucial body systems, including energy levels, metabolism, detoxification, hormone balance, digestion, and immune function.
Early declines in liver function are often silent, meaning you may not experience symptoms. But if left untreated, a declining liver can become less effective at processing toxins, medications, and nutrients.
The good news? For many, it’s possible to support and improve liver health in part by making lifestyle changes. Healthy habits like limiting alcohol, eating a balanced diet, and exercising are natural interventions that can go a long way to help the liver work more efficiently.
The term “liver health” refers to how well the liver is doing its many jobs, like filtering toxins, breaking down nutrients, making important proteins, and producing hormones. A healthy liver has no problem taking care of business, but when compromised, the organ may become inflamed or scarred, which are signs of liver disease.
As the second-largest organ in your body (the skin is the first), the liver has several important jobs:
Produces bile, which helps break down food in the small intestine
Breaks down carbohydrates, fats, and proteins to produce energy and regulate blood sugar
Converts ammonia (a byproduct of breaking down proteins) into a less toxic substance called urea
Stores fat-soluble vitamins (A, D, E, and K), iron, and copper
Plays a role in thyroid function by converting T4 hormone into T3 hormone, which the body uses to regulate metabolism
Makes plasma proteins like albumin and binding globulins
Given the liver’s many responsibilities, a lot is at stake when it isn’t functioning as it should. Even small changes to liver function can disrupt your digestion, metabolism, hormone health, and the body’s ability to detoxify appropriately.
The good news is that plenty of everyday habits support liver function. Below, learn more about evidence-backed strategies to improve liver health naturally. It’s also a great idea to clue in your healthcare provider about any concerns you have regarding health so that they can evaluate you and tailor any appropriate treatment to your unique needs.
Having overweight, diabetes, high blood pressure, high cholesterol, and high triglycerides can all increase your risk of developing liver disease, as can lifestyle factors like smoking, drinking, and overdoing supplements or certain medications.
Fortunately, simple lifestyle changes can sometimes improve liver health. Avoiding excessive drinking, quitting smoking, prioritizing exercise, eating well, and maintaining a healthy weight are all evidence-based ways to improve liver function and reduce your risk of developing certain liver diseases, especially nonalcoholic fatty liver disease and many forms of cirrhosis.
While lifestyle factors can sometimes boost liver health naturally, it’s best for these changes to happen in conjunction with medical intervention, if necessary. If you are concerned about your liver health or are experiencing any symptoms of liver disease, always check in with a provider who can help you tailor a treatment to fit your specific health needs.
Maintaining a healthy weight through diet and exercise (spoiler alert: those are two other liver-supportive tips on this list) is essential because excess body fat can build up in the liver, which can be a hazard to the organ’s health. Research shows that as the global prevalence of obesity and diabetes increases, so does the frequency of nonalcoholic fatty liver disease (also called metabolic dysfunction-associated steatotic liver disease, or MASLD). While not confirming a causal association of obesity directly causing liver disease, the connection alone provides strong evidence for working toward healthy weight maintenance.
In fact, other research has found that losing just 7 to 10 percent of one’s body weight can reduce liver fat and improve features of nonalcoholic fatty liver disease
Excessive intake of herbs and supplements (even those that claim to be detoxifying) can be harmful to the liver. Research shows that herbal and dietary supplements are tied to 20 percent of hepatotoxicity (liver damage caused by exposure to toxic substances) in the United States. Be sure to discuss any supplements you’re taking with your provider.
The liver produces and processes cholesterol and triglycerides, but high levels of both are associated with liver disease. You can work to lower this impact naturally through your diet.
To support men’s liver health, Mike Bohl, MD, a general practitioner and Senior Director of Medical Content & Authority at Hims & Hers, says to “minimize saturated fats, red meat, processed meat, and sugar-sweetened beverages in your diet.” Instead, focus on a healthy diet that includes whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats to support overall liver function and reduce fat buildup.
Limiting added sugars, refined carbohydrates, and saturated fats can help decrease insulin resistance, which research shows is a key driver of fatty liver disease.
Dr. Bohl says to support and improve liver health, it’s essential to “engage in both aerobic exercise and strength training.” Regular physical fitness helps to liver health, even if you do not lose significant body weight. As a starting point, aiming for about 150 minutes of moderate-intensity activity per week can be helpful. This may look like three or four 40 to 50-minute walks.
Biomarkers are measurable substances in the body that provide a snapshot of how your body is functioning. The following biomarkers are essential in evaluating your liver function.
Alanine Transaminase (ALT): An enzyme found mainly in the liver. High levels may mean liver cell injury or inflammation.
Albumin: The main protein made by the liver. Low levels can signal poor liver function, malnutrition, or chronic disease.
Albumin/Globulin Ratio: Compares the amounts of albumin and globulins in the blood. A low ratio can point to liver disease or inflammation, while a high ratio may suggest low globulin production.
Alkaline Phosphatase (ALP): An enzyme linked to the bile ducts. Elevated levels may indicate blockage or bile flow problems or bone issues.
Aspartate Aminotransferase (AST): An enzyme found in the liver, heart, and muscles. High levels can mean liver damage or a muscle or heart injury.
De Ritis Ratio: The ratio of AST to ALT. It can provide clues about the possible cause and pattern of liver injury when interpreted with other findings.
Globulin: A group of blood proteins involved in immune function and transport. High levels can indicate chronic inflammation or liver disease; low levels may point to poor protein production.
Total Bilirubin: A yellow pigment made when red blood cells break down. High levels can cause jaundice and suggest liver or bile duct problems.
: The total amount of albumin and globulins. The measurement reflects overall protein production by the liver and nutritional or immune status.
Some supplements claim to support liver function, but evidence is limited. The best way to protect your liver is through a balanced diet, exercise, and avoiding excess alcohol or toxins. Always talk to your doctor before taking any supplement, since some can actually harm the liver.
Yes, the liver has a remarkable ability to regenerate damaged cells and heal on its own. However, long-term injury from heavy drinking, fatty liver disease, or hepatitis can cause permanent scarring (cirrhosis) that can’t fully heal.
Common signs of liver disease include fatigue, yellowing of the skin or eyes (jaundice), dark urine, pale stools, abdominal pain, swelling, or unexplained nausea. Many people have no symptoms in the early stages, but if you notice these symptoms, it’s important to see a healthcare provider as soon as possible.
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Exercise helps keep blood pressure down, which is notable because high blood pressure (hypertension) has an association with liver disease.
Alcohol is not a friend of the liver. The liver is tasked with processing alcohol and removing it from the body. But if you drink too often or too much, the liver can’t keep up. This can lead to liver diseases, including fatty liver disease, alcoholic hepatitis, and ultimately cirrhosis (permanent scarring). To avoid these outcomes, it’s important to drink less or, even better, stop altogether. Research shows that — depending on the extent of alcohol abuse endured — the liver is able to repair itself after certain types of alcohol-related injury.
The liver metabolizes many drugs so that they can be excreted through bile. However, certain medications can stress the liver at high doses and incorrect use, including acetaminophen. Some other medications, such as statins, can occasionally affect liver enzymes, so your healthcare provider may check your liver tests before or shortly after starting a treatment. Supplements and herbs can also impact liver function, so be sure to disclose any that you use to your provider.
It’s also imperative to avoid drinking while taking any medication that specifies to avoid alcohol, as mixing alcohol with certain medications can increase the risk of liver injury or serious side effects from the medication.
Smoking is a known risk factor for developing fatty liver disease (fat buildup in the liver). This is true even for nondrinkers who smoke. Vaping is still the subject of medical studies.
Hepatitis literally means inflammation of the liver, so hepatitis A, B, and C are all types of liver disease. Here are a few key tips for avoiding hepatitis in order to boost liver health.
Practice safe sex: Hepatitis B and C are transmitted through bodily fluids, so safe sex is essential for preventing the spread. Also, never share needles or use unsterilized needles.
Get vaccinated: Safe and effective vaccines are available for hepatitis A and hepatitis B. These vaccines can provide long-lasting protection for many people. There is currently no vaccine for hepatitis C.
Wash your hands: Hepatitis A spreads through close contact with an infected person or through contaminated food and drinks.
Routine lab testing can go hand-in-hand with lifestyle changes as strategies to improve your liver health. These tests can help gauge whether changes are improving your liver function or if other interventions, like medication, may be necessary. A healthcare provider will review your labs and help decide on treatment or further lifestyle adjustments.