Do detox cures work?
By detoxification, we mean any process, diet, or cure that aims to help elimination and purification of the body.
These regimens, most of them heavily marketed, claim to eliminate toxins from the body, particularly those present in our liver, with the goal of feeling better, improving the complexion, or losing weight.
How? Thanks to mono-diets, medicinal herbs, commercial products, or colon cleanses.
So, detox: useful or not? There are only very few studies, and none so far prove that a detox cure contributes to better elimination of toxins.
The ‘real’ detoxification is performed naturally by our liver! It’s a long process that involves diet and lifestyle habits.
The liver, the organ of detoxification
A real factory
The functions of the liver are multiple: storage and processing of nutrients, breakdown of toxic substances, bile production, detoxification.
The liver thus plays a role in purifying the blood and eliminating waste.
These can come from food, such as additives and pesticides. But also from medications, or from natural molecules produced during digestion, such as ammonia, which is highly toxic to the brain.
The liver has enzymes that enable the elimination of foreign substances from our body, via the gallbladder or the kidneys.
It therefore does not store these toxins, but certain plants and some nutrients are beneficial to support the liver’s work and contribute to digestive comfort.
What diet for liver health?
Think of “liver-protective” foods! fruits and vegetables, especially artichoke, are beneficial.
Also read | 20 foods to protect and cleanse your liver
You must provide the body with enough nutrients and vitamins, avoiding foods that cause digestive discomfort.
Emphasize spices and aromatic herbs, rich in vitamins. Think of rosemary and turmeric.
Plant-based or lean proteins (chicken breast, white fish) are also recommended.
Conversely, limit saturated fats found in cured meats, pastries, and processed foods.
To give your liver a rest, do not drink alcohol, and replace coffee with tea or herbal teas. I recommend the dandelion, desmodium, boldo, or linden.
Active ingredients and herbs to prioritize for supporting the liver
Chlorella
Chlorella is known for its detoxifying action, thanks to its active compound, sporopollenin. This active compound is capable of binding to toxins to promote their elimination.
It is also being studied for its benefit for people with nonalcoholic fatty liver disease (also called “NASH”).
“NASH” or fatty liver disease is a condition in which the accumulation of fat in the liver is associated with elevated liver enzymes.
This increase reflects liver injury due to inflammation that destroys liver cells.
In this study conducted over 8 weeks, chlorella produced a significant reduction in digestive enzymes and in patients’ weight. Chlorella thus appears to play a protective role in maintaining liver health.
Artichoke
The artichoke is one of the oldest cultivated plants, and was already used in ancient Rome as an effective aid for digestion.
Its properties come mainly from its choleretic effects: the artichoke stimulates bile secretion by the liver, thereby promoting digestion.
Its effects are multiple: artichoke is hepatoprotective, as it increases the resistance of liver cells in cases of inflammation. It also helps with the expulsion of intestinal gas and soothes abdominal pain.
Finally, it is lipid-lowering. This means it reduces blood lipid levels, and that is why it is found in many weight-loss diets.
This trial confirms the benefit of using artichoke leaves to protect the liver in patients with nonalcoholic fatty liver disease.
Milk thistle
Milk thistle is a plant used in traditional medicine for more than 2,000 years, notably in the treatment of jaundice.
Its seeds contain silymarin, a compound that promotes the synthesis of L-cysteine in the liver.
L-cysteine is an amino acid that plays a central role in the body’s detoxification mechanisms, particularly of heavy metals, as explained by the Alternative Medicine Review.
Silymarin thus has powerful antioxidant properties, used in the treatment of liver disorders.
In this study conducted over 12 months, silymarin supplementation reduced blood glucose (blood sugar level) and insulin resistance in people with diabetes and liver cirrhosis, thereby improving liver function.
This other study conducted in 170 patients with cirrhosis who were treated with 140 mg of silymarin three times a day for 2 years concluded a significant improvement in the disease.
However, other results do not find a significant effect on improving liver function, and high-quality trials are needed to conclude on the efficacy of milk thistle.
The advantage of this plant is the absence or minimal adverse effects even at high doses.
Black radish
Black radish root is rich in fiber and a source of amino acids and vitamins. It also contains compounds called anthocyanins, which promote the drainage of the liver and gallbladder.
A 4-week study examined the effect of black radish on the liver in men who had taken acetaminophen, which is eliminated by the liver. Black radish supplementation has a positive influence on the detoxification of acetaminophen, with a significant reduction in gamma-GT levels, a marker of liver disease.
Glutathione
Glutathione is an antioxidant and detoxifying protein, found in the diet and produced in our cells.
This molecule is particularly concentrated in the liver, where it plays a major role in detoxification. Glutathione contributes to the elimination of pollutants, drugs, heavy metals, and pesticides.
How? Assisted by other molecules, it can bind to toxins in order to transform them into water-soluble compounds, and thus makes them easier to eliminate from the body through urine.
In a trial conducted in 29 patients with nonalcoholic fatty liver disease, taking 300 mg of glutathione for 3 months was able to reduce the amount of fat and liver fibrosis.
On a aussi observé une réduction des niveaux d’une enzyme du foie, l’ALT, habituellement élevée lorsque les cellules du foie sont endommagées.
In what form?
In capsules or tablets
Capsules may contain an active ingredient or plant powder.
The main advantage is that they are easy to manufacture, with a moderate cost, and that they are convenient to take.
Capsules generally contain additives that help mask the taste and odor.
However, the quality of capsules is variable: some additives can cause problems, and the dosage can vary twofold.
Tablets are made by compressing powders. It’s a dry product that has the advantage of being easy to store, and which is just as convenient and reasonably priced compared to capsules.
The addition of preservatives and additives is sometimes necessary for their manufacture.
As fresh plant extract
Hydroalcoholic maceration or mother tincture are two terms also used to refer to an extract of fresh plants.
Fresh plants are placed in alcohol and left to macerate to reveal the plant’s active constituents.
The final solution remains stable for a long time and allows precise dosing and an appropriate dosage as needed.
The presence of alcohol limits its use.
As an infusion
It is prepared with the fresh or dried parts of the medicinal plant. Easy to use, it also provides comfort and helps you stay hydrated.
It is generally necessary to take it several times a day to expect a significant effect, and the sometimes strong taste can put some people off.
In ampoules
The liquid form allows for good bioavailability of the active compounds, because they are absorbed quickly into the body.
Ampoules are easy to swallow for people with swallowing difficulties. They are suitable for both children and older adults, and the presence of additives is limited.
They often have a limited shelf life, and a more pronounced taste.
What criteria should be taken into account?
1. Forms
For plants, quality varies greatly. Choose loose herbs for your infusions, especially milk thistle, with no added flavorings.
Buying in bulk is environmentally friendly, economical, and provides a higher concentration of active ingredients.
When taking capsules, powder, or ampoules of chlorella, artichoke, and black radish, opt for products with the shortest possible ingredient list.
Glutathione, meanwhile, is available in capsules or tablets in dietary supplements, in an oxidized form (GSSG) or reduced (GSH).
It is the latter that should be preferred for better absorption. You should find the wording, or the abbreviation GSH on the box, to make sure of it.
2. Cultivation method
In particular for plants: organic certification is the best guarantee of the absence of pesticides, and the control of raw materials.
To verify that a product is truly organic, you can find the name of the certifying body on the Agence Bio website.
Regarding chlorella: some come from Asia and are poorly traced. Because chlorella can absorb heavy metals and pollutants, it is important to choose a product whose origin is stated.
Opt for French cultivation that guarantees an unpolluted production source.
3. Combinations of active ingredients
So-called “detox” infusions generally combine a blend of herbs to support the liver and digestion. It is important to choose quality products, with a maximum of 5 plants per blend.
There are also many dietary supplements combining herbs and active substances, notably interesting blends of milk thistle and glutathione.
Glutathione is sometimes combined with NAC (N-acetylcysteine) to promote its absorption in the body.
NAC is a particular form of L-cysteine, one of the three amino acids that make up glutathione. This L-cysteine may be insufficient in the body, and can thus slow down glutathione production.
4. Dosage
For artichoke, it depends on the form used. In capsules, it is notably found as leaf powder: we recommend at least 300 mg 3 times a day for a sufficient effect.
There are also cynarin-standardized extracts, the most active compound of the artichoke. Here, a minimum concentration of 4% is required for an optimal effect.
Finally, in a hydroalcoholic extract, take 50 to 100 drops per day of Cynara scolymus extract (the Latin name for artichoke), diluted in a beverage of your choice, to be taken before meals.
For milk thistle, count on at least 210 mg of milk thistle extract standardized to 70–80% silymarin per day.
For black radish, 15 ml of extract two to six times per day, not exceeding 100 ml.
Chlorella should be taken progressively to increase tolerance in the body and avoid digestive disturbances.
It is recommended to consume between 3 and 4 g of chlorella powder per day, and up to 8 tablets for capsules dosed at 500 mg.
Finally, a daily dose of at least 300 mg of glutathione is recommended to achieve a sufficient effect.
What are the precautions for use ?
Artichoke, milk thistle and black radish are not recommended in case of biliary tract obstruction. They should not be used by pregnant or breastfeeding women.
Milk thistle is contraindicated in people allergic to Asteraceae (mugwort, chamomile, chrysanthemums). It may have a mild laxative effect that stops within a few days.
Finally, chlorella should be avoided in people with iron overload, in people with phenylketonuria, or those taking anticoagulant therapy.
To summarize
To make sure you choose high-quality detox / liver supplements, check:
- Forms: choose loose herbs for your infusions, notably milk thistle, or capsules for glutathione.
- Cultivation methods: especially for plants, an organic certification.
- Combinations of active ingredients: a maximum of 5 herbs in an infusion, glutathione combined with NAC.
- Dosage: For example, for artichoke capsules 300 mg three times per day, and for the hydroalcoholic extract 50 to 100 drops per day.
- Precautions for use: artichoke, milk thistle, and black radish are not recommended in cases of bile duct obstruction and should not be used by pregnant or breastfeeding women.
