Milk thistle (Silymarin)
What it is
Supports liver health and may help your body process fats more effectively. Meta-analyses in NAFLD and viral hepatitis (e.g. Zhong 2017, Hoh-Bukolo 2024) generally find modest reductions in ALT/AST and some improvement in insulin resistance, but effect sizes are small and trial quality is mixed; it does not reverse fibrosis. Well tolerated with a long history of safe use. The phospholipid-complex (silybin-phosphatidylcholine) form absorbs best.
Dose
280–420 mg/day silymarin (phospholipid complex form preferred)
Time of day & tips
Take with a meal containing fat for best absorption of the phospholipid form. Split into 2–3 doses through the day. No major drug interactions at standard doses.
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