Milk thistle (Silymarin)

Tier 2 — promising · Liver protection · NAFLD

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)