What are the best supplements for fatty liver disease?
That’s the question I’ll try to answer in today’s post, but before I do, I feel compelled to state my belief that you can reverse fatty liver disease without supplements.
The five steps I’ve outlined in my beginner’s guide to reversing fatty liver disease will show you how.
That doesn’t mean, however, that the right supplement for the right person won’t help.
Many people with fatty liver also experience insulin resistance, high triglycerides, blood sugar abnormalities, and microbiome dysbiosis.
There are supplements that can help with these concerns and, in turn, contribute to the liver healing process in conjunction with dietary changes.
Let’s explore what these are.
In no particular order:
Omega-3 Fatty Acids [EPA/DHA]
Multiple controlled trials and meta-analyses have shown that exposure to 2 grams or more per day of the omega-3 fatty acids EPA/DHA can make it easier for your liver to get rid of stored fat and make it less likely to store more in the future, as evidenced by lower blood triglyceride levels.
This is a scientific oversimplification, but keep in mind that to get 2 grams of EPA/DHA requires eating ~600 grams of salmon per week – not something everyone wants or can do through diet.
EPA/DHA supplements are also vegan-friendly and available through algae-based supplements.
I would recommend omega-3 supplementation to anyone with fatty liver who does not consume ~600 grams of fatty fish like salmon on a weekly basis.
Probiotics/Sybiotics
After the blood flows through the digestive system, it goes straight to the liver next, and whether that blood helps or hurts the liver depends largely on the state of your gut bacteria.
Many people with fatty liver tend to have imbalances between good and bad gut bacteria, which is at least part of the reason why we’ve seen symbiotic supplements help improve some related biomarkers in people living with fatty liver disease.
For those who may not know, synbiotic is a fancy term for a product that contains both probiotics [healthy gut bacteria] and a prebiotic [a type of fibre known to feed those bacteria].
A supplement of this nature may be more helpful for someone who has a history of antibiotic use (more likely a disturbance in gut bacteria) or who is currently struggling to follow a higher polyphenol + fiber diet that would otherwise feed and encourage the growth of their own gut bacteria.
Insulin Resistance Trio – Magnesium, Berberine & Psyllium Fiber
Insulin resistance is a big driver of fatty liver disease, and therefore any supplement with the proven ability to help combat insulin resistance could play a supportive role in reversing fatty liver disease.
Magnesium, berberine, and psyllium fiber each work on different body systems to reduce insulin resistance, but their value or necessity is lessened in someone who can make big changes in their diet and be physically active.
Whether or not I would recommend these supplements largely depends on the person in front of me.
Bonus – Milk Thistle & More;
Milk thistle, scientifically referred to as Silymarin, is a powerful antioxidant compound that has proved evidence to lower liver enzyme levels and may have some unique protective effects on liver health.
CoQ10 and curcumin have also generated some scientific interest and I suppose it could be justified in those who have other concerns that these supplements may contribute to, although I have never specifically recommended them to a client with fatty liver.
The honest reality
It’s that you can reverse fatty liver disease and improve all aspects of your metabolic health + blood work without ever using the above supplements.
However, doing so requires a substantial commitment to changing your diet and lifestyle – which I can help with.
To the average person with fatty liver disease unwilling or unable to make such changes at this time, you could argue that the supplements discussed in today’s post are valuable tools for improving insulin resistance, triglycerides, and liver enzyme levels.
The extent to which they will reduce liver fat is MUCH less certain, and ultimately the true path to better liver health requires reducing liver fat and will involve much more than a few scientific supplements.
That’s where I come in – I’d love to discuss working with you privately to reverse fatty liver disease, so please feel free to get in touch.
Until then,
Andy De Santis RD MPH
