Your liver is one of the hardest working organs in your body. Responsible for a whole host of processes that support detoxification, digestion, immunity, and much more, this powerhouse often needs extra protection to keep functioning at full pace.
Milk thistle (Silybum marianum) is a sought-after herb for natural liver health and wellness. Often popularised as a hangover cure, there’s much more to this ancient herbal remedy than easing the effects of a big night out. In this article we explore the research behind the benefits of milk thistle and explain what to look for in a good 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 is part of the daisy family and is native to Mediterranean countries.
Its active ingredient, silymarin, is a mixture of different chemicals called flavonolignans. Silymarin has antiviral, antioxidant and anti-inflammatory properties. It has traditionally been used for liver and gallbladder disorders and to protect the liver against toxins.
Health benefits of milk thistle
Milk thistle is well established in herbal folklore and its health benefits are now being backed by research.
Liver health
Milk thistle is the most renowned for its ability to shield liver cells from the harmful effects of toxins. This benefits people with liver damage caused by excess alcohol, liver disease, Non-alcoholic fatty liver disease (NAFLD), and hepatitis. One particular study highlights the effectiveness of silymarin as an intervention for NAFLD even when diet and physical activity levels remain unchanged [1].
Diabetes management
Silymarin is being researched for its beneficial effects on Type 2 diabetes [2]. It is thought that this active compound can improve insulin sensitivity and help lower excess blood sugar. The anti-inflammatory and antioxidant properties of milk thistle may also help reduce the risk of complications from diabetes.
Support during chemotherapy
Silymarin has been shown to have anti-tumour effects and can help protect against chemotherapy-induced cell toxicity [3].
Bone health
We all gradually lose bone density as we age. However, women have a higher risk of developing osteopenia and osteoporosis because they lose the bone-protective effects of oestrogen during menopause.
Milk thistle shows potential for supporting bone health as silymarin can modulate genetic expression toward bone building and preventing bone loss in postmenopausal women [4].
Anti-inflammatory effects
Milk thistle can regulate the activity of cytokines, molecules responsible for inflammation [5]. This opens up a wide range of possible uses for milk thistle supplements, from liver inflammation to inflammatory skin conditions like psoriasis and acne.
Weight loss
There isn’t an enormous amount of research on milk thistle for weight loss, but a 2016 study using diet-induced obese mice [6] found silymarin improved diet-induced inflammation and insulin resistance whilst protecting liver cells from injury.
Milk thistle and other medications
Always consult with your healthcare practitioner before using milk thistle alongside any other supplements or medications. Whilst milk thistle has traditionally been used during pregnancy there is limited data examining its safety.
Milk thistle may influence detoxification enzymes in the liver which can potentially slow down or accelerate the metabolism of various drugs. The herb may interact with diabetes medication, certain antibiotics, immunosuppressants, and hepatitis C medication.
How to choose a milk thistle supplement
The quality of milk thistle supplements can vary widely between brands. Some of the key points to look out for when choosing one include:
- Strength: opt for at least 60mg of silymarin extract per capsule, giving you the flexibility to increase the dose if required.
- Provenance: good quality brands know where their milk thistle is sourced.
- Tincture, tablet, or capsule? Tablets contain more binders and fillers than capsules. Tinctures are usually alcohol-based and may not be suitable for some people.
- Dosage: lower strength supplements may require a higher dosage compared to stronger one-a-day products.
Here at Ethical Nutrition we ensure 80mg of active concentrated silymarins in each 100mg capsule of milk thistle extract. Our milk thistle supplements come as a convenient one-a-day dosage, contain no unnecessary binders, fillers, or additives and are delivered to you in plastic-free planet-friendly packaging.
Ready to give them a try? Shop our milk thistle supplements today!
You might also enjoy reading:
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References
- Kołota, A., Głąbska, D. Dietary Intake of Milk Thistle Seeds as a Source of Silymarin and Its Influence on the Lipid Parameters in Nonalcoholic Fatty Liver Disease Patients. 2021. Applied Sciences. 11(13):5836 doi.org/10.3390/app11135836
- Kazazis, C.E., Evangelopoulos, A.A., Kollas, A., Vallianou, N.G. 2014. The therapeutic potential of milk thistle in diabetes. The Review of Diabetic Studies 11(2):167-174. doi:10.1900/RDS.2014.11.167
- Wang, Y., Yuan, A-J., Wu, Y-J., Wu, L-M., Zhang, L. 2023. Silymarin in cancer therapy: Mechanisms of action, protective roles in chemotherapy-induced toxicity, and nanoformulations Journal of Functional Foods Volume 100 105384 doi.org/10.1016/j.jff.2022.105384.
- Mohd Fozi, N.F., Mazlan, M., Shuid, A.N., Isa Naina, M. 2013. Milk thistle: a future potential anti-osteoporotic and fracture healing agent. Current Drug Targets. Dec;14(14):1659-66. doi: 10.2174/13894501113146660222. PMID: 24093748.
- Achufusi, T.G.O., Pellegrini, M.V., Patel, R.K. Milk Thistle. [Updated 2024 Feb 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; Available from: https://www.ncbi.nlm.nih.gov/books/NBK541075/
- Guo, Y., Wang, S., Wang, Y., Zhu, T. 2016. Silymarin improved diet-induced liver damage and insulin resistance by decreasing inflammation in mice. Pharmaceutical Biology 16;54(12):2995-3000. doi:10.1080/13880209.2016.1199042
