What Are the Best Vitamins for Liver Health?
Vitamins are necessary to help the liver perform its tasks, i.e., digestion, synthesising proteins, producing hormones, and filtering toxins present in diet and environment. Therefore, inadequate intake of essential vitamins can affect liver health and disrupt its functions.
Read on to know the essential vitamins for liver health and related information.
Which Vitamins Are Good for the Liver?
Vitamins that play a crucial role in maintaining liver health include vitamin D, E, C, B. Individuals need to take these vitamins regularly through a healthy diet plan.
Read along!
Vitamin B
B vitamins are one of the best vitamins for liver function. This is because eating vitamin B rich foods can help individuals with reversed symptoms of several liver diseases.
Vitamin C
Vitamin C is an antioxidant –a key element that helps to neutralise molecules known as free radicals. A low level of antioxidants can create a disparity called oxidative stress. As a result, this imbalance can cast a negative effect on cells and cause liver diseases.
Nonetheless, vitamin C also helps to limit fat accumulation in the liver and prevent fatty liver disease.
Vitamin D
Vitamin D is one of the essential vitamins for the liver, which helps to prevent metabolic liver disease and inflammatory disease.
As per a study conducted in 2009, 92% of the total 118 people who are suffering from chronic liver disease have vitamin D deficiency. Similarly, another 2013 study tried to associate vitamin D deficiency with Hepatitis B (HBV), a virus that can adversely affect liver health.
So, those wondering which vitamin is good for the liver must have got their answers.
Vitamin E
Like vitamin C, vitamin E is an antioxidant that helps maintain the level of other antioxidants and free radicals. However, individuals who have Non-alcoholic Fatty Liver Disease (NAFLD) and Non-alcoholic steatohepatitis suffer from inadequate vitamin E, primarily from oxidative stress. Oxidative stress can affect cells and arise from drugs, alcohol and other factors.
According to a 2014 study, individuals who took vitamin E for more than 96 weeks have reduced inflammation and fat level in the liver. The study further shows that the intake of vitamin D for that longer period also helped lower liver cell death.
Therefore, it is clear from the above discussion what vitamins are good for the liver. Now, take a look at the table given below to get a quick idea about essential vitamins, their benefits and food sources.
| Essential Vitamins for Liver Health | Benefits and Importance | Source of Vitamins |
| Vitamin B | Vitamin B helps to create reverse symptoms of liver diseases, which are in their early stages. | Eggs, Milk, Cheese, Fish (tuna, salmon), Meat (chicken, red meat), Vegetables, dark green vegetables, Beans (kidney beans, black beans), Shellfish (oysters and clams), Fruits (banana, watermelon), Soy products (soy milk, tempeh), Whole grains and cereals, Wheat germ, Blackstrap molasses, Yeast and nutritional yeast |
| Vitamin C | Vitamin C helps to neutralise free radicals and prevent liver disease and fatty liver disease. | Citrus fruit, such as oranges and orange juice, Blackcurrants, Broccoli, Peppers, Strawberries, Brussels sprouts, Potatoes |
| Vitamin D | Vitamin D helps to prevent inflammatory and metabolic liver disease. | Oily fish (such as herring salmon, sardines, and mackerel), Egg yolks, Red meat, Liver, Fortified foods( such as breakfast cereals and some fat spreads) |
| Vitamin E | Vitamin E helps to balance antioxidants and free radicals. Further, it helps prevent liver cell death. | Plant oils including rapeseed (vegetable oil), sunflower, soya, corn and olive oil, Wheat germ (it can be found in cereals and cereal products), Nuts and seeds |
What Are the Vitamin Deficiency Diseases Linked to Poor Liver Health?
- Around 90% of vitamin B12 is stored in the liver. When the liver health deteriorates, the stored Vitamin B12 level also decreases, leading to deficiency diseases. Inadequate vitamin B12 in the body can lead to anaemia. In this medical condition, an individual’s red blood cell count reaches below the standard level.
- Low serum vitamin D can cause non-alcoholic fatty liver disease.
- Also, vitamin D looks after the bone structure and condition. The deficiency of vitamin D can affect calcium absorption and lead to weaker bones. Additionally, chronic liver disease may develop another medical condition called osteoporosis, where bones weaken, making patients prone to bone fracture. Vitamin D inadequacy can degrade this situation even further.
- Insufficient vitamin E has been noticed mostly in patients with primary biliary Cirrhosis and other chronic cholestatic diseases.
- It has been noticed that liver diseases can cause B1, B6 and B12 deficiencies.
- Consequently, insufficient vitamin B1 can affect mental health and hamper certain functions such as memory and coordination.
- A low level of B6 can result in symptoms of tingling and numbness, which can arise from nerve damage.
Effects of Long-term Vitamin Deficiency on Liver
As per a study, patients with Cirrhosis have vitamin D deficiency. The study shows, those patients who have Cirrhosis (a long-term liver disease) are more likely to have a low level of vitamin D, and the level decreases significantly in patients with alcoholic liver cirrhosis rather than primary biliary Cirrhosis. In liver cirrhosis, the damage caused by hepatitis, other viruses, and alcohol cannot be reversed.
Now that individuals know about the essential vitamins for liver health and repair, they can take care of their vital digestive organs.
Frequently Asked Questions
Can low sun exposure lead to Non-alcoholic Fatty Liver Disease (NAFLD)?
Yes, low sun exposure meaning a low level of vitamin D along with a low intake of vitamin D, can lead to Non-alcoholic Fatty Liver Disease (NAFLD).
Is vitamin deficiency linked to liver cirrhosis?
Yes, vitamin deficiency is linked to liver cirrhosis.
Can the vitamins in avocado protect liver health?
Yes, avocado can help to slow liver damage and protect liver health.