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Most Effective Vitamins for Liver Health

Dec 10, 2010 | By Dr. R.Y. Langham
Most Effective Vitamins for Liver Health
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Your liver is responsible for absorbing nutrients from foods, converting proteins, fats and carbohydrates into energy, cleansing toxins like alcohol and poisons from your blood and producing bile, a yellowish-green liquid that aids in digestion. According to the MayoClinic.com, liver problems can be inherited or develop when your liver is attacked by damaging free radicals like infections, viruses, diseases and toxins. You can keep your liver working at an optimal level by watching your weight, avoiding chemicals, staying away from other people's bodily fluids, getting vaccinated and adopting a healthy diet consisting of a variety of vitamins and nutrients.

Vitamin A

Vitamin A is one of the most effective vitamins for liver health. Vitamin A, a fat-soluble antioxidant, improves your immune system, prevents your liver from accumulating excess waste and protects it from damage caused by free radicals. The recommended daily allowance is 700 mcg for females over the age of 14 and 900 mcg for males. Foods containing vitamin A include eggs, meat, milk, cheese, cream, liver, halibut, cod, carrots, pumpkin, sweet potatoes, winter squashes, cantaloupe, pink grapefruit, apricots, broccoli and spinach.

Vitamin B Complex

B vitamins are essential for achieving and maintaining liver health. Vitamin B complex is a group of water-soluble vitamins consisting of thiamine, or B-1; riboflavin, B-2; niacin, B-3; pantothenic acid, B-5; pyridoxine, B-6; biotin, B-7; folic acid, B-9; and cobalamin, B12. These vitamins aid in cellular reproduction; help your body absorb iron, sodium and potassium from foods; and encourage healthy blood flow to your liver. They also help break down fats, protein and carbohydrates so that your body can use them for energy, cleanse your liver of toxins and help expel accumulated wastes from your body. The recommended daily allowance for adults is 1.5 mg of thiamine, 1.6 mg of riboflavin, 20 mg of niacin, 6 mg of pantothenic acid, 2 mg of pyridoxine, 2 mg of cobalamin, 400 mcg of folic acid and 1 to 3 mg of biotin. Foods with B vitamins include potatoes, pork, liver, kidney beans, enriched bread, dairy products, spinach, kale, bananas, egg yolks, milk, citrus fruits, nuts and peas.

Vitamin C

Increasing your vitamin C intake can help you maintain healthy liver function. Vitamin C, a water-soluble antioxidant, strengthens your immune system; protects your liver from damage caused by toxins, infections and diseases; filters and removes accumulated toxins from your liver; reduces the amount of inflammation in your body; and helps your liver heal from damage. The recommended daily allowance is 90 mg for men and 75 mg for women. Foods rich in vitamin C include grapefruit, oranges, spinach, kiwi, kale, chard, strawberries, cranberries, cantaloupes and bell peppers, broccoli, mangoes and tomatoes.

Vitamin K

Vitamin K is an effective vitamin that supports liver health. This fat-soluble vitamin aids in cellular production, supports blood clot formation, protects you against severe bleeding or hemorrhaging and reduces your risk of developing liver cancer. This vitamin may prevent liver bleeding in people with liver diseases like cirrhosis and hemochromatosis, a genetic liver disease. The recommended daily allowance is 120 mcg for adult males and 90 mcg for adult females. Foods that supply vitamin K include spinach, kale, olive oil, mayonnaise, leaf lettuce, watercress, chard, canola oil and parsley.

References

Article reviewed by Paula Martinac Last updated on: Dec 10, 2010

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