Milk Thistle and Liver Health: Evidence-Based Benefits and Safety Tips
Key Takeaways
-
Milk thistle is not a myth - it has scientific evidence. Research supports that it contains silymarin, a group of flavonolignans with antioxidant properties. It has historically been used in traditional medicine to support the liver.
-
Extract vs whole herb is essential. Standardized milk thistle extract (70-80% silymarin) is the type studied most for its positive health benefits.
-
Functional beverage formats make it easy for everyone. Incorporating milk thistle extract into one's daily life, such as in a well-being beverage format, allows easy access to drinkable liver health benefits.
-
Be mindful of dosage. It should always be taken with the consent and guidance of a healthcare professional.
-
Quality is better than quick fixes. Milk thistle extract benefits are a valuable support for liver health, but it's not a miracle detox ingredient; it is beneficial for regular use every day.
From ancient herbalism to modern functional beverages, milk thistle has had a remarkable journey in a remarkably short time. This spiky plant, known scientifically as Silybum marianum, has been a staple in traditional medicine practiced for centuries, particularly for liver health. It now holds the position of having stellar potential in wellness drinks and supplements. But what do researchers say?
Let us cut through the noise and uncover the evidence-based milk thistle benefits, discuss the difference between the whole herb and the extract, and learn about a few practical considerations for their safe use. If you are consuming it in a liver detox drink or as a supplement, knowing its capabilities is essential.
What Is Milk Thistle (and How Is Milk Thistle Extract Different)?
Milk thistle is a flowering herb native to the Mediterranean region, characterized by purple flowers and spiky, white-veined leaves. It has a special active ingredient called silymarin, a group of flavonolignans that have antioxidant and anti-inflammatory effects.
Whole Herb vs. Extract: What's the Difference?
-
Whole herb: Typically used in tinctures or teas, the entire herb contains silymarin, albeit in lower concentrations, with variable and poorly standardized amounts.
-
Extract: A milk thistle standardized extract is the active ingredient in most supplements and functional beverages, containing 70-80% silymarin. This is the form of milk thistle extract that has been mainly researched.
While the whole herb has been historically used, it has neither been studied extensively nor has it been consistently associated with effects from its use.
Top 5 Science-Backed Milk Thistle Extract Benefits
Let's delve into the research behind the most widely discussed milk thistle extract benefits.
Supports Liver Function
Given that the liver is considered the detox organ, it is not surprising that silymarin might provide some degree of protection. The literature, according to the National Institute of Health, suggests that it may offer some protection against reactive oxygen species (ROS) generated after alcohol consumption.
May Assist with Toxin Metabolism
Animal studies have shown that silymarin supports glutathione production, an essential molecule for detoxification. However, this does not mean that milk thistle extract is a simple ‘detox’ solution. It is intended for longer-term support. For more information, check out the available PubMed study on silymarin.
May Decrease Markers of Oxidative Stress
Oxidative stress can contribute to inflammation and accelerated aging. Small human studies have demonstrated silymarin can decrease markers of inflammation, and the Cleveland Clinic notes it is a potential natural antioxidant.
Trending Addition to Functional Beverages
Milk thistle extract is often included in wellness drinks, allowing you to incorporate daily liver support into your routine without the hassle of taking capsules. More Labs’ Morning Recovery dietary supplement is a great way to incorporate milk thistle extract into your routine. It is essential to note that Morning Recovery contains only approximately 75mg of milk thistle extract, which is not supported by scientific research for noticeable physical changes.
Usually Well-Tolerated (If Taken at Recommended Dosages)
If taken as indicated, milk thistle extract is probably well tolerated by most people. The Mayo Clinic suggests that standardized extracts are generally safe for adults, with limited side effects.
How to Use It: Tips For Dosage and Safety
Consultation with your health practitioner is recommended before adding milk thistle extract to your supplements, especially if you are taking some medications.
-
Recommended Dosage Levels: 140-420 mg a day (as standardized extract).
-
Forms of Milk Thistle: Capsules, teas, tinctures, and functional beverages.
-
Caution for Medications: Milk thistle extract may interact adversely with blood thinners and diabetes medications. Please consult your doctor.
-
Quality: Look for preparations that standardize silymarin content (70-80%) for consistent results.
A Functional Ingredient With Backed Potential
Milk thistle extract is much more than a trendy wellness product; it is a well-studied ingredient with legitimate promise for liver support and antioxidant benefits.
You can use it in a liver detox beverage or as a dietary supplement, especially in conjunction with a balanced and healthy lifestyle. More Labs’ dietary supplement, featuring milk thistle extract among other beneficial ingredients, is supported by clinical data to promote healthy liver function.
Explore More Labs’ product range to discover smarter living, one sip at a time.
Disclaimer:
It should be taken under the guidance of a healthcare provider, especially when combined with medications.
Bottom Line
Today's wellness approach is all about making informed, balanced choices. Adding milk thistle extract, either via supplements or functional beverages, should be a rewarding and straightforward process.
As you add More Labs’ Morning Recovery dietary supplement to your day, be sure to incorporate healthy habits (hydration, sleep, and moderation) that will help keep you healthy over time. Life is much more fun when your body feels as good as your intentions.
