For optimal health, it is crucial to keep our organs functioning efficiently. We do have each organ for a reason, after all! However, most don’t know the key roles of the liver in the body, or how we can use good nutrition to nourish and support our liver in its daily tasks.
When your liver is in not functioning optimally, symptoms such as fatigue, insomnia, digestive discomfort (bloating, constipation, diarrhea, reflux), skin problems (acne, psoriasis, rosacea), hormonal imbalances, or joint pain can occur.
The reason your liver is so important is that it is a major player in your body’s ability to detoxify itself. That can include environmental pollutants, elements you’ve ingested in food or medications, and even your own body’s excess hormones and potentially toxic byproducts.
Of all the detox products out there, your own liver is actually the most important detoxing element of all. So it’s important to keep it functioning and healthy. So let’s get to know your liver and all the wonderful things it does to detox you and keep you healthy when you support it.
What does the liver do?
The liver is a large organ in the upper right quadrant of the abdominal cavity. Weighing around 3 pounds, it sits right below our diaphragm and just above the stomach, right kidney, and intestines.
As mentioned, this organ of ours has a whole host of functions within the body! The liver is responsible for the following:
- Producing bile, which is needed to remove waste products and support the digestion of fat in the small intestine
- Producing blood proteins for our plasma
- Creating cholesterol
- Converting and storing glucose as glycogen, which can be broken down into glucose again if we haven’t eaten in a while and our energy is low
- Creating new glucose molecules from non-carbohydrate sources (like proteins)
- Processing and storing iron
- Removing bilirubin, a byproduct of red blood cell breakdown and turnover
- Converting ammonia to urea, a byproduct of protein metabolism, so that the body can remove it
- Regulating blood clotting
- Helping to fight infections by removing bad bacteria from the body
- Processing drugs, medications, alcohol, pollutants, excess hormones, and any other external substance from the bloodstream, so that they can be safely removed from the body
As you can see, the liver is involved in many metabolic processes to keep our body running optimally!
However, let’s pay particular attention to that last point: the liver’s role in processing drugs, medications, pollutants, excess hormones, and any other external substances, so that these substances can be excreted efficiently. (For simplicity, we will be referring to these as “toxins.”) The liver does this through a two-part detoxification process, which includes an oxidation phase and a conjugation phase.
The Liver’s Detoxification Process Explained
Phase I: Oxidation
Many perceived toxins are fat-soluble, meaning they do not dissolve in water. This can pose a problem for removing these substances, as our body requires substances to be water-soluble in order to effectively eliminate and remove them. The liver does this by using a family of enzymes called Cytochrome P450 (CYP450) enzymes. We won’t get too into the specifics of what each enzyme in this family does; what matters is that the efficiency of these enzymes can be directly influenced by diet. (More on that later.)
Through a series of chemical reactions involving the CYP450 enzymes, an oxygen group is added to the toxin the liver is trying to remove — hence, the “oxidation” part of detoxification. This oxygen group creates a more reactive site, which will be important for the second phase: conjugation.
Phase II: Conjugation
Having a more reactive intermediary product after phase I poses a problem for the body, as the oxidized product is often more harmful than the original toxin. Moreover, the oxidized product is still not water-soluble; therefore, it is still unable to be removed from the body. If these intermediaries are not removed, they can build up in the liver and have the potential to harm the body.
Recall that the end result of phase I is a more “reactive” site via the added oxygen group. In phase II, a water-soluble group can be added — aka conjugated — to neutralize the intermediary product and allow for excretion. Different water-soluble groups can be added to the intermediate product, depending on what it is; amino acids like glycine, organic acids, sulfur, or methyl groups (a carbon + hydrogens molecule) are all possible conjugation groups.
Regardless of what is added in conjugation, the end result should be a stable, easily-excreted waste product, which is removed through our stool, urine, or sweat. However, if the body is not able to convert and remove toxins efficiently — via phase I, phase II, or both — then buildup can occur. This creates a burden on the liver. In our practice, we may see clients present with symptoms such as fatigue, insomnia, digestive discomfort (bloating, constipation, diarrhea, reflux), skin problems (acne, psoriasis, rosacea), hormonal imbalances, or joint pain. All can be symptoms of impaired detoxification.
How can we support our liver through nutrition?
A well-balanced diet — ideally low in sugar, alcohol, and processed foods — is one of the best things we can do to support and nourish the liver. In order to have proper phase I and phase II detoxification, the liver requires micronutrients like B vitamins, zinc, magnesium, iron, and choline — among others — as well as amino acids from dietary protein.
Consume a plant-forward diet of vegetables, fruits, whole grains, legumes, beans, nuts, and seeds, as well as lean proteins like poultry, fish, or grass-fed beef. We encourage working with a qualified dietitian or nutritionist to determine if your diet is supporting your liver function, or if there are any gaps.
Our expert nutritionists are here to take an integrative, holistic approach to your health, including helping to support you in detoxing and cleansing, and an optimally healthy liver.
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References:
- Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi:10.1155/2015/760689
- John Hopkins Medicine
- Metagenics