It's your body's built-in cleansing system, but medical experts share possible signs your liver needs detoxing help.
10 Signs Your Liver Needs Detoxing, Say Research & Expert Doctors
Published on Dec. 02, 2024
Signs your liver needs detoxing
1. Persistent fatigue
Research shows that 50% to 85% of people with liver conditions report ongoing fatigue that doesn’t improve with rest. This type of exhaustion may signal that the liver is struggling to perform its essential functions, including filtering toxins and maintaining energy balance in the body.
When the liver isn’t operating efficiently, the buildup of waste and toxins can leave you feeling drained. People with liver disease often experience poor sleep as well, potentially due to discomfort, hormonal imbalances, or the body’s increased effort to compensate for an overworked liver.
2. Weight gain
Nonalcoholic fatty liver disease (NAFLD) is a condition where excess fat builds up in the liver, affecting people who drink little to no alcohol. Being overweight or obese is one of the main risk factors, as excess body fat contributes to fat accumulation in the liver, impairing its function. Since the liver plays an important role in regulating metabolism, when it struggles to process nutrients, the body may start storing excess fat, which can contribute to even more weight gain.
Dr. Woreta says: “Due to the rising epidemic of obesity in the United States, the prevalence of nonalcoholic fatty liver disease is rapidly increasing and is expected to overtake hepatitis C as the leading indication for liver transplant in the next 30 years.”
3. Digestive issues
Frequent bloating, gas, and constipation could be signs of liver congestion. The liver produces bile, a fluid that helps break down fats and aids in the digestion of food as it passes through the small intestine. When the liver isn’t functioning properly, bile production may decrease, slowing digestion and leading to digestive discomfort.
4. Frequent mood swings or mental fog
Research, such as one 2020 study, has shown a link between mental health and liver disease, with some sources suggesting that people with liver disease may experience depression and anxiety at three times the rate of the general population.
The liver filters toxins from the bloodstream, and when its function is compromised, these toxins can accumulate and affect the brain, potentially leading to mood swings, confusion, mental fog, and difficulty concentrating. The liver is also closely tied to the body’s overall metabolic and hormonal balance, both of which can influence overall mental health.
5. Jaundice
A yellow tint to the skin or eyes, known as jaundice, is a well-known indicator of liver trouble. The Cleveland Clinic explains that jaundice occurs when bilirubin—a substance formed from the breakdown of old red blood cells—accumulates in the blood. This buildup happens when the liver can’t process bilirubin effectively, signaling liver dysfunction.
6. Dark urine or pale stool
Changes in urine or stool color can also signal a liver issue. Dark urine may indicate high levels of bilirubin, while pale stools suggest a lack of bile flow, both signs that the liver may not be functioning at full capacity.
7. Bad breath or body odor
The Cleveland Clinic notes that fetor hepaticus is a distinctive odor on the breath that can occur in people with liver disease. When the liver can no longer filter toxins from the blood, these substances can accumulate and release through the breath, producing a scent described as “musty, pungent, and oddly sweet”—and sometimes even fecal.
This odor may also be present in urine or sweat.
8. Skin issues
Persistent skin issues, such as itchiness, could be a signal that your liver needs extra support. Although the exact cause isn’t entirely understood, it’s believed that a buildup of bile salts in the bloodstream may irritate nerve endings in the skin, leading to itchiness.
Also, when the liver isn’t functioning properly, it can alter the levels of certain chemicals in the blood—like histamine, serotonin, and alkaline phosphatase—which may also contribute to this discomfort.
9. Muscle aches and stiffness
Toxins can trigger inflammation throughout the body, leading to aches and pains. If you’re experiencing joint stiffness or muscle pain without a clear cause, it might be due to an overtaxed liver.
10. High blood pressure
A 2019 report in the American Heart Association journal Hypertension noted that high blood pressure and liver health are closely linked, especially in cases of NAFLD. Since the liver filters the blood, a clogged or fatty liver can increase blood pressure.
If you notice high blood pressure despite a healthy lifestyle, it’s important to discuss this with your healthcare provider.
How to detox your liver
Dr. Woreta says that there are many proactive steps to help protect yourself against liver disease. Some of these include:
- Eat a balanced diet: some of the best foods for your liver are foods rich in antioxidants, like berries, leafy greens, and beets. Reducing sugar, processed foods, and alcohol also eases the liver’s workload. For alcohol, men should limit intake to no more than two drinks per day, and women to no more than one drink per day.
- Exercise regularly: Some exercises are ideal for liver health. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking or cycling, to help maintain a healthy weight and reduce liver fat.
- Stay hydrated: Drinking plenty of water helps the liver. Consider adding lemon water to your morning routine.
- Maintain a healthy weight: Keeping your BMI within the normal range (18 to 25) reduces stress on the liver and can help prevent NAFLD.
- Consider herbal supports: Milk thistle may help decrease liver inflammation, and turmeric extract has been shown to protect against liver injury. However, Dr. Woreta cautions that current clinical trial data in humans is not sufficient to recommend these supplements for routine prevention.
- Avoid risky behaviors: To reduce the risk of viral hepatitis, avoid high-risk activities such as illicit drug use or unprotected sex with multiple partners.
- Consult your doctor: If you have questions or concerns about your liver health or risk factors, don’t hesitate to speak with your healthcare provider.
How do you know when your liver is healing?
Signs that your liver is healing include noticeable boosts in energy and fewer digestive issues like bloating or discomfort, as your liver efficiently processes fats and helps bile production. You might also experience improved hydration and normal urinary patterns. Mental clarity and focus often sharpen, and mood stability improves. A decrease in cravings for sugar or processed foods can also indicate that your liver is functioning well.
How long does it take to detox your liver?
For those who may drink alcohol over the recommended amounts, abstaining from alcohol is a powerful way to help the liver detox. A 2021 review found that two to four weeks of abstaining from alcohol helped reduce liver inflammation and lower elevated liver enzyme levels. However, the longer the abstinence, the better—especially if there’s been noticeable liver damage.
As for products or diets marketed as quick liver detoxes, such as three- or seven-day plans, these are not well-regulated and may even pose risks. Medical experts agree that liver health is best supported through consistent healthy lifestyle habits over time. If you have questions about liver health or detoxing, consult your healthcare provider for guidance.
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