Your liver is one of the hardest-working organs in your body. Responsible for numerous processes that support detoxification, digestion, immunity, and more, this powerhouse often requires extra protection to maintain optimal function.
Milk thistle (Silybum marianum) is a popular herb for natural liver health and wellness. Often promoted as a hangover cure, this ancient herbal remedy offers much more than just relief after a night out. In this article, we explore the research behind the benefits of milk thistle and explain what to look for in a high-quality supplement.
What is Milk Thistle?
Milk thistle (also known as “holy thistle” and “Mary thistle”) has purple flowers and spiky, white-veined leaves. This flowering herb belongs to the daisy family and is native to Mediterranean countries.
Its active ingredient, silymarin, is a combination of different compounds called flavonolignans. Silymarin has antiviral, antioxidant, and anti-inflammatory properties. Traditionally, it has been used for liver and gallbladder disorders and to protect the liver from toxins.
Health Benefits of Milk Thistle
Milk thistle has long been recognized in herbal medicine, and modern research is now confirming its health benefits.
Liver Health
Milk thistle is best known for its ability to protect liver cells from toxins. This is particularly beneficial for individuals with liver damage caused by excessive alcohol consumption, liver disease, non-alcoholic fatty liver disease (NAFLD), and hepatitis. One study highlights the effectiveness of silymarin as an intervention for NAFLD, even when diet and exercise levels remain unchanged.
Diabetes Management
Silymarin is being studied for its potential benefits in managing type 2 diabetes. Research suggests that this active compound may improve insulin sensitivity and help lower blood sugar levels. The anti-inflammatory and antioxidant properties of milk thistle may also reduce the risk of complications associated with diabetes.
Support During Chemotherapy
Silymarin has shown anti-tumor effects and may help protect against chemotherapy-induced cell toxicity.
Bone Health
As we age, bone density naturally decreases. Women are at a higher risk of developing osteopenia and osteoporosis due to the loss of estrogen’s bone-protective effects during menopause.
Milk thistle shows promise in supporting bone health, as silymarin can influence gene expression toward bone formation and help prevent bone loss in postmenopausal women.
Anti-Inflammatory Effects
Milk thistle helps regulate cytokines, molecules responsible for inflammation. This makes it potentially beneficial for various inflammatory conditions, including liver inflammation and skin conditions such as psoriasis and acne.
Weight Management
While there is limited research on milk thistle for weight loss, a 2016 study on diet-induced obesity in mice found that silymarin reduced diet-related inflammation and insulin resistance while protecting liver cells from damage.
Milk Thistle and Other Medications
Always consult a healthcare professional before using milk thistle alongside other supplements or medications. While milk thistle has traditionally been used during pregnancy, there is limited data on its safety.
Milk thistle may affect liver detoxification enzymes, potentially altering the metabolism of certain medications. It may interact with diabetes medications, specific antibiotics, immunosuppressants, and hepatitis C treatments.
How to Choose a Milk Thistle Supplement
The quality of milk thistle supplements varies widely between brands. When selecting one, consider the following factors:
- Potency: Choose a supplement with at least 60mg of silymarin extract per capsule to allow dosage flexibility if needed.
- Source: High-quality brands provide information on the origin of their milk thistle.
- Form: Tablets contain more binders and fillers than capsules. Tinctures are typically alcohol-based and may not be suitable for everyone.
- Dosage: Lower-potency supplements may require a higher dose compared to stronger one-a-day options.
By selecting a high-quality milk thistle supplement, you can maximize its potential benefits and support your overall liver health.