Non-Alcoholic Fatty Liver Disease (NAFLD): How do I most want to support my liver day to day?

Commonly suggested options include omega-3 fatty acids, vitamin E, vitamin D Deficiency, TUDCA, phosphatidylcholine and intermittent Fasting.

Non-Alcoholic Fatty Liver Disease (NAFLD): When choosing what to try first, what matters most to you?

Commonly suggested options include omega-3 fatty acids, vitamin D Deficiency, TUDCA, phosphatidylcholine, GB34 (Yanglingquan) - Gallbladder 34 and LV3 (Taichong).

Non-Alcoholic Fatty Liver Disease (NAFLD): natural remedies and the evidence behind them

15 options · 3 graded B · 5 graded C · 7 traditional or ungraded

How do I most want to support my liver day to day?

I want targeted nutrients and supplements aimed at lowering liver fat, protecting liver cells, and fixing gaps

Omega-3 fatty acids
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use
Nutrient studied for lowering liver fat
Why this matches
If you want a targeted, research-backed nutrient, omega-3s (EPA/DHA) are a mainstream option studied for reducing liver fat and triglycerides.
Why try it
EPA and DHA are incorporated into cell membranes and support anti-inflammatory pathways and healthy triglyceride levels, both relevant to fatty liver.
Dose or use
Marine EPA/DHA supplements are usually taken with a meal; choose a reputable fish oil or algae-based product and follow its directions.
Time to results
Typically 8–12 weeks
Key study
Meta-analysis (2025, PMID 40441053): Omega-3 polyunsaturated fatty acids and nonalcoholic fatty liver disease in adults: A meta-analysis of randomized controlled trials. Pooling 20 RCTs (1,615 adults), omega-3s improved ultrasound-measured hepatic steatosis and GGT, though liver fat measured by MRI was not significantly changed and some publication bias was noted.
Caution
High doses can thin the blood; check with your practitioner if you take anticoagulants or are due for surgery.
Vitamin E
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use
Antioxidant vitamin studied in fatty liver
Why this matches
If you want a targeted, research-backed nutrient, vitamin E is an antioxidant that has been studied in people with fatty liver.
Why try it
As a fat-soluble antioxidant it helps neutralise the oxidative stress that contributes to liver-cell damage.
Dose or use
Trials in fatty liver used natural-source vitamin E around 800 IU/day, taken with a fat-containing meal. Use a reputable product under practitioner guidance, avoid stacking multiple high-dose sources, and do not self-prescribe long-term high doses.
Time to results
Typically 12+ weeks
Key study
Randomized controlled trial (2010, PMID 20427778): Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis (the PIVENS trial). In 247 adults with biopsy-proven NASH without diabetes, vitamin E 800 IU/day for 96 weeks significantly improved liver histology versus placebo. The strongest evidence is in NASH — the inflammatory form of NAFLD — rather than simple fatty liver.
Caution
High doses can increase bleeding risk and may not suit everyone; discuss with your practitioner before starting, especially if you take blood thinners.
Vitamin D Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Common, checkable gap linked to liver health
Why this matches
If you want to find and fix nutrient gaps, vitamin D is a simple blood test and low levels are repeatedly associated with fatty liver.
Why try it
Correcting a confirmed deficiency is a defensible, low-risk step that supports immune and metabolic health tied to the liver.
Dose or use
Ask your clinician for a 25-hydroxy vitamin D blood test, then supplement to the dose they recommend based on your result.
Time to results
Typically 8–12 weeks to restore levels
Key study
Low vitamin D is associated with NAFLD in observational research; this is a deficiency to check and correct, not a proven treatment.
Caution
Vitamin D is fat-soluble and can build up; supplement to correct a measured deficiency rather than mega-dosing blindly.
TUDCA
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Bile-acid derivative for liver support
Why this matches
If you want a targeted supplement aimed at liver cells, TUDCA is a bile-acid derivative whose profile centres specifically on liver health.
Why try it
TUDCA has cytoprotective, anti-apoptotic properties that help protect liver cells and support bile flow.
Dose or use
Available as capsules taken with water; follow a reputable product's directions and introduce it gradually.
Time to results
Typically 8–12 weeks
Key study
Studied for cholestatic and fatty liver conditions; a specific controlled NAFLD trial is not cited here for this recommendation.
Caution
May cause mild digestive upset or diarrhea; consult a practitioner before use if you have gallbladder or bile-duct conditions or take other medications.
Phosphatidylcholine
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Phospholipid support for liver cells
Why this matches
If you're after nutrients that protect liver cells, phosphatidylcholine is a phospholipid that helps repair and maintain cell membranes.
Why try it
As an essential phospholipid, it supports the structure and function of liver-cell membranes and healthy fat handling.
Dose or use
Taken as capsules or granules with food; follow a reputable product's directions.
Time to results
Typically 8–12 weeks
Key study
Used as a liver-membrane support supplement; a specific controlled NAFLD trial is not cited here for this recommendation.
Caution
May cause mild digestive upset, sweating, or nausea at higher doses; check with a practitioner if you take other medications.

I want to change when I eat — fasting windows and meal timing to give my liver a break

Intermittent Fasting
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Timed eating may improve liver markers
Why this matches
If you're using meal timing as your main lever, intermittent fasting has been studied in NAFLD patients, with reviews suggesting it may help.
Why try it
Cycling periods of eating and fasting may help reduce liver fat, improve lipid profiles, and support healthy body weight.
Dose or use
A common approach is 16/8 time-restricted eating (fast 16 hours, eat within an 8-hour window), or the 5:2 pattern. Start gradually and work with a practitioner, especially if you take diabetes or blood-pressure medications.
Time to results
Typically 8–12 weeks
Key study
Systematic review (2024, PMID 38321893): Effect of Intermittent Fasting on Lipid Profile, Anthropometric and Hepatic Markers in Non-Alcoholic Fatty Liver Disease (NAFLD). Reported outcomes are surrogate markers (lipids, body measures, liver markers), not long-term clinical endpoints.
Caution
Not suitable during pregnancy, for those with a history of disordered eating, or without medical guidance if on diabetes medications.
Fasting
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
Religious-calendar fasting studied in NAFLD
Why this matches
If a defined, calendar-based eating schedule fits your routine better than daily time-restriction, structured fasting has been looked at specifically in NAFLD patients.
Why try it
Longer daily fasting windows and periodic caloric restriction can lower liver fat and improve hepatic markers, though findings in this setting are mixed.
Dose or use
Think dawn-to-dusk (Ramadan-style) fasting or alternate-day / periodic caloric restriction rather than daily 16/8. Keep hydrated during eating windows and check with a practitioner before starting, especially if you take medications.
Time to results
Typically 4–12 weeks
Key study
Systematic review (2023, PMID 38303901): The impacts of Ramadan fasting for patients with non-alcoholic fatty liver disease (NAFLD): a systematic review. Evidence in this setting is mixed.
Caution
Always consult a healthcare practitioner before starting any fasting protocol, especially with existing health conditions or medications.

I want to work through my gut — supporting the gut-liver axis with probiotics and metabolic balance

Berberine
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · Traditional use recognised)Recognised traditional use
Traditionally used to support gut and metabolic health
Why this matches
For those targeting gut and metabolic health, berberine has been studied in small human trials in NAFLD — mainly for its effect on blood sugar — and is traditionally used to support metabolic balance relevant to liver fat.
Why try it
In early randomized trials berberine improved fasting blood sugar, and it is traditionally used to support healthy lipid levels and gut flora — all tied to liver fat metabolism. Liver-specific benefits are still mostly from animal studies.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
Systematic review and meta-analysis (2025, PMID 40949129): Biochemical changes associated with non-alcoholic fatty liver disease in response to berberine treatment. Only 4 human RCTs were included; berberine significantly improved fasting blood glucose, while liver-specific benefits (ALT/AST, lipids) came mainly from animal studies, so human evidence is early and better trials are needed.
Caution
May interact with diabetes and blood pressure medications; not recommended during pregnancy or breastfeeding.
Probiotics (Lactobacillus plantarum P8)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Gut-support strain, unconfirmed for NAFLD
Why this matches
If you want to work on your liver through your gut, this is a well-characterised probiotic strain for general gut health — though its specific benefit for NAFLD has not been shown for this exact strain.
Why try it
The gut-liver axis links microbiome health to liver inflammation, and supporting gut flora is a reasonable, low-risk lever to explore.
Dose or use
Take as directed on a reputable probiotic product; consistency over several weeks matters more than dose. Consult a practitioner if you are immunocompromised.
Time to results
Typically 8–12 weeks
Key study
Studied for general gut health; this specific strain has not been confirmed for NAFLD in controlled clinical trials. (Broader probiotic trials in NAFLD used mixed or unspecified strains.)
Caution
Generally well tolerated; those who are immunocompromised or seriously ill should consult a doctor before use.

I'd rather lean on classic liver herbs like milk thistle and turmeric with deep traditional roots

Chicory (Persian Kasni)
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
Clinically studied for lipids and obesity in NAFLD
Why this matches
For those drawn to herbal options, chicory seed has been studied alongside turmeric in a clinical trial showing benefits on lipid profile and obesity markers in NAFLD.
Why try it
Chicory contains compounds that may support bile flow, healthy cholesterol levels, and liver fat reduction.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
RCT (2019, PMID 31017556): Turmeric and chicory seed have beneficial effects on obesity markers and lipid profile in non-alcoholic fatty liver disease (NAFLD).
Caution
May cause digestive upset in some; use with caution if allergic to plants in the daisy family.
Milk Thistle
Centuries of traditional use· Limited human trials so far (Evidence grade C · Traditional use long-standing)Long-standing traditional staple
Classic liver-support herb (silymarin)
Why this matches
If you lean toward herbal remedies, milk thistle is the best-known botanical for liver support and a natural fit alongside turmeric and chicory.
Why try it
Its active complex, silymarin, has antioxidant and anti-inflammatory properties and has been tested in randomized trials for fatty liver, where it showed modest improvements in liver enzymes.
Dose or use
Standardised silymarin extracts are typically taken with food; follow a reputable product's directions and start at the lower end.
Time to results
Typically 8–12 weeks
Key study
Cochrane systematic review (2025, PMID 40552569): Silymarin for adults with metabolic dysfunction-associated steatotic liver disease. Across randomized trials silymarin showed some improvement in liver enzymes, but the certainty of the evidence was low and benefits on liver histology or long-term outcomes remain unproven.
Caution
May cause mild digestive upset; use caution if you are allergic to plants in the daisy/ragweed family, and check for interactions if on medications.
Turmeric
Centuries of traditional use· Limited human trials so far (Evidence grade C · Traditional use long-standing)Long-standing traditional staple
Traditionally used to support liver and digestion
Why this matches
For those interested in traditional herbal remedies, turmeric has a long history of use for liver and digestive health.
Why try it
Its active compound curcumin has antioxidant properties and, in concentrated supplement form, has been studied in randomized trials for fatty liver, where it modestly lowered liver enzymes.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
GRADE-assessed meta-analysis (2025, PMID 38213188): Curcumin supplementation effect on liver enzymes in patients with nonalcoholic fatty liver disease. Across 15 RCTs (905 participants), curcumin modestly lowered liver enzymes (ALT/AST). The evidence is for concentrated curcumin supplements rather than culinary turmeric and rests on liver-enzyme markers rather than liver histology.
Caution
High doses may interact with blood thinners; use cautiously if you have gallbladder disease.
Shilajit
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used as a restorative liver tonic
Why this matches
For those interested in traditional remedies, shilajit has been used in Ayurvedic practice as a general tonic with traditional applications for liver support.
Why try it
Traditionally used to support energy, detoxification pathways, and overall organ vitality in Ayurvedic medicine.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Quality and purity vary widely; choose purified forms only and consult a practitioner if on medications or with kidney concerns.

I'd like gentle hands-on self-care — acupressure points traditionally used for liver support

GB34 (Yanglingquan) - Gallbladder 34
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Liver-gallbladder acupressure point
Why this matches
If you're exploring acupressure, GB34 is the classic liver-and-gallbladder point and pairs naturally with LV3.
Why try it
Traditionally used to support liver and gallbladder function and ease liver-related tension and digestive discomfort.
Dose or use
Find it on the outer lower leg, just below and in front of the head of the fibula; apply firm circular pressure for 1–2 minutes per side.
Time to results
Varies; used as ongoing supportive self-care
Key study
Traditionally used in TCM for liver and gallbladder support; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid pressing on broken or irritated skin; acupressure is complementary and does not replace medical care for your liver.
LV3 (Taichong)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Primary Liver-meridian acupressure point
Why this matches
If you're open to acupressure, LV3 sits on the Liver meridian and is the classic point TCM uses for liver support.
Why try it
Traditionally used to regulate the flow of qi and ease liver-related tension and stress; a gentle self-care practice you can do at home.
Dose or use
Find it on the top of the foot, in the hollow between the first and second toes; apply firm circular pressure for 1–2 minutes per foot.
Time to results
Varies; used as ongoing supportive self-care
Key study
Traditionally used in TCM for liver support; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid pressing on broken or irritated skin; acupressure supports wellbeing but does not replace medical care for your liver.

When choosing what to try first, what matters most to you?

I want simple, low-effort additions — a daily capsule, a quick blood test, or a two-minute self-care ritual

Omega-3 fatty acids
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use
Nutrient studied for lowering liver fat
Why this matches
If you want a targeted, research-backed nutrient, omega-3s (EPA/DHA) are a mainstream option studied for reducing liver fat and triglycerides.
Why try it
EPA and DHA are incorporated into cell membranes and support anti-inflammatory pathways and healthy triglyceride levels, both relevant to fatty liver.
Dose or use
Marine EPA/DHA supplements are usually taken with a meal; choose a reputable fish oil or algae-based product and follow its directions.
Time to results
Typically 8–12 weeks
Key study
Meta-analysis (2025, PMID 40441053): Omega-3 polyunsaturated fatty acids and nonalcoholic fatty liver disease in adults: A meta-analysis of randomized controlled trials. Pooling 20 RCTs (1,615 adults), omega-3s improved ultrasound-measured hepatic steatosis and GGT, though liver fat measured by MRI was not significantly changed and some publication bias was noted.
Caution
High doses can thin the blood; check with your practitioner if you take anticoagulants or are due for surgery.
Vitamin D Deficiency
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Common, checkable gap linked to liver health
Why this matches
If you want to find and fix nutrient gaps, vitamin D is a simple blood test and low levels are repeatedly associated with fatty liver.
Why try it
Correcting a confirmed deficiency is a defensible, low-risk step that supports immune and metabolic health tied to the liver.
Dose or use
Ask your clinician for a 25-hydroxy vitamin D blood test, then supplement to the dose they recommend based on your result.
Time to results
Typically 8–12 weeks to restore levels
Key study
Low vitamin D is associated with NAFLD in observational research; this is a deficiency to check and correct, not a proven treatment.
Caution
Vitamin D is fat-soluble and can build up; supplement to correct a measured deficiency rather than mega-dosing blindly.
TUDCA
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Bile-acid derivative for liver support
Why this matches
If you want a targeted supplement aimed at liver cells, TUDCA is a bile-acid derivative whose profile centres specifically on liver health.
Why try it
TUDCA has cytoprotective, anti-apoptotic properties that help protect liver cells and support bile flow.
Dose or use
Available as capsules taken with water; follow a reputable product's directions and introduce it gradually.
Time to results
Typically 8–12 weeks
Key study
Studied for cholestatic and fatty liver conditions; a specific controlled NAFLD trial is not cited here for this recommendation.
Caution
May cause mild digestive upset or diarrhea; consult a practitioner before use if you have gallbladder or bile-duct conditions or take other medications.
Phosphatidylcholine
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Phospholipid support for liver cells
Why this matches
If you're after nutrients that protect liver cells, phosphatidylcholine is a phospholipid that helps repair and maintain cell membranes.
Why try it
As an essential phospholipid, it supports the structure and function of liver-cell membranes and healthy fat handling.
Dose or use
Taken as capsules or granules with food; follow a reputable product's directions.
Time to results
Typically 8–12 weeks
Key study
Used as a liver-membrane support supplement; a specific controlled NAFLD trial is not cited here for this recommendation.
Caution
May cause mild digestive upset, sweating, or nausea at higher doses; check with a practitioner if you take other medications.
GB34 (Yanglingquan) - Gallbladder 34
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Liver-gallbladder acupressure point
Why this matches
If you're exploring acupressure, GB34 is the classic liver-and-gallbladder point and pairs naturally with LV3.
Why try it
Traditionally used to support liver and gallbladder function and ease liver-related tension and digestive discomfort.
Dose or use
Find it on the outer lower leg, just below and in front of the head of the fibula; apply firm circular pressure for 1–2 minutes per side.
Time to results
Varies; used as ongoing supportive self-care
Key study
Traditionally used in TCM for liver and gallbladder support; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid pressing on broken or irritated skin; acupressure is complementary and does not replace medical care for your liver.
LV3 (Taichong)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Primary Liver-meridian acupressure point
Why this matches
If you're open to acupressure, LV3 sits on the Liver meridian and is the classic point TCM uses for liver support.
Why try it
Traditionally used to regulate the flow of qi and ease liver-related tension and stress; a gentle self-care practice you can do at home.
Dose or use
Find it on the top of the foot, in the hollow between the first and second toes; apply firm circular pressure for 1–2 minutes per foot.
Time to results
Varies; used as ongoing supportive self-care
Key study
Traditionally used in TCM for liver support; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid pressing on broken or irritated skin; acupressure supports wellbeing but does not replace medical care for your liver.
Probiotics (Lactobacillus plantarum P8)
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Gut-support strain, unconfirmed for NAFLD
Why this matches
If you want to work on your liver through your gut, this is a well-characterised probiotic strain for general gut health — though its specific benefit for NAFLD has not been shown for this exact strain.
Why try it
The gut-liver axis links microbiome health to liver inflammation, and supporting gut flora is a reasonable, low-risk lever to explore.
Dose or use
Take as directed on a reputable probiotic product; consistency over several weeks matters more than dose. Consult a practitioner if you are immunocompromised.
Time to results
Typically 8–12 weeks
Key study
Studied for general gut health; this specific strain has not been confirmed for NAFLD in controlled clinical trials. (Broader probiotic trials in NAFLD used mixed or unspecified strains.)
Caution
Generally well tolerated; those who are immunocompromised or seriously ill should consult a doctor before use.

I want to start with the options that have the most human research behind them for fatty liver

Intermittent Fasting
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Timed eating may improve liver markers
Why this matches
If you're using meal timing as your main lever, intermittent fasting has been studied in NAFLD patients, with reviews suggesting it may help.
Why try it
Cycling periods of eating and fasting may help reduce liver fat, improve lipid profiles, and support healthy body weight.
Dose or use
A common approach is 16/8 time-restricted eating (fast 16 hours, eat within an 8-hour window), or the 5:2 pattern. Start gradually and work with a practitioner, especially if you take diabetes or blood-pressure medications.
Time to results
Typically 8–12 weeks
Key study
Systematic review (2024, PMID 38321893): Effect of Intermittent Fasting on Lipid Profile, Anthropometric and Hepatic Markers in Non-Alcoholic Fatty Liver Disease (NAFLD). Reported outcomes are surrogate markers (lipids, body measures, liver markers), not long-term clinical endpoints.
Caution
Not suitable during pregnancy, for those with a history of disordered eating, or without medical guidance if on diabetes medications.
Omega-3 fatty acids
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use
Nutrient studied for lowering liver fat
Why this matches
If you want a targeted, research-backed nutrient, omega-3s (EPA/DHA) are a mainstream option studied for reducing liver fat and triglycerides.
Why try it
EPA and DHA are incorporated into cell membranes and support anti-inflammatory pathways and healthy triglyceride levels, both relevant to fatty liver.
Dose or use
Marine EPA/DHA supplements are usually taken with a meal; choose a reputable fish oil or algae-based product and follow its directions.
Time to results
Typically 8–12 weeks
Key study
Meta-analysis (2025, PMID 40441053): Omega-3 polyunsaturated fatty acids and nonalcoholic fatty liver disease in adults: A meta-analysis of randomized controlled trials. Pooling 20 RCTs (1,615 adults), omega-3s improved ultrasound-measured hepatic steatosis and GGT, though liver fat measured by MRI was not significantly changed and some publication bias was noted.
Caution
High doses can thin the blood; check with your practitioner if you take anticoagulants or are due for surgery.
Vitamin E
Supported by smaller clinical studies· Recognised traditional use (Evidence grade B · Traditional use recognised)Recognised traditional use
Antioxidant vitamin studied in fatty liver
Why this matches
If you want a targeted, research-backed nutrient, vitamin E is an antioxidant that has been studied in people with fatty liver.
Why try it
As a fat-soluble antioxidant it helps neutralise the oxidative stress that contributes to liver-cell damage.
Dose or use
Trials in fatty liver used natural-source vitamin E around 800 IU/day, taken with a fat-containing meal. Use a reputable product under practitioner guidance, avoid stacking multiple high-dose sources, and do not self-prescribe long-term high doses.
Time to results
Typically 12+ weeks
Key study
Randomized controlled trial (2010, PMID 20427778): Pioglitazone, vitamin E, or placebo for nonalcoholic steatohepatitis (the PIVENS trial). In 247 adults with biopsy-proven NASH without diabetes, vitamin E 800 IU/day for 96 weeks significantly improved liver histology versus placebo. The strongest evidence is in NASH — the inflammatory form of NAFLD — rather than simple fatty liver.
Caution
High doses can increase bleeding risk and may not suit everyone; discuss with your practitioner before starting, especially if you take blood thinners.
Chicory (Persian Kasni)
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
Clinically studied for lipids and obesity in NAFLD
Why this matches
For those drawn to herbal options, chicory seed has been studied alongside turmeric in a clinical trial showing benefits on lipid profile and obesity markers in NAFLD.
Why try it
Chicory contains compounds that may support bile flow, healthy cholesterol levels, and liver fat reduction.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
RCT (2019, PMID 31017556): Turmeric and chicory seed have beneficial effects on obesity markers and lipid profile in non-alcoholic fatty liver disease (NAFLD).
Caution
May cause digestive upset in some; use with caution if allergic to plants in the daisy family.
Milk Thistle
Centuries of traditional use· Limited human trials so far (Evidence grade C · Traditional use long-standing)Long-standing traditional staple
Classic liver-support herb (silymarin)
Why this matches
If you lean toward herbal remedies, milk thistle is the best-known botanical for liver support and a natural fit alongside turmeric and chicory.
Why try it
Its active complex, silymarin, has antioxidant and anti-inflammatory properties and has been tested in randomized trials for fatty liver, where it showed modest improvements in liver enzymes.
Dose or use
Standardised silymarin extracts are typically taken with food; follow a reputable product's directions and start at the lower end.
Time to results
Typically 8–12 weeks
Key study
Cochrane systematic review (2025, PMID 40552569): Silymarin for adults with metabolic dysfunction-associated steatotic liver disease. Across randomized trials silymarin showed some improvement in liver enzymes, but the certainty of the evidence was low and benefits on liver histology or long-term outcomes remain unproven.
Caution
May cause mild digestive upset; use caution if you are allergic to plants in the daisy/ragweed family, and check for interactions if on medications.
Turmeric
Centuries of traditional use· Limited human trials so far (Evidence grade C · Traditional use long-standing)Long-standing traditional staple
Traditionally used to support liver and digestion
Why this matches
For those interested in traditional herbal remedies, turmeric has a long history of use for liver and digestive health.
Why try it
Its active compound curcumin has antioxidant properties and, in concentrated supplement form, has been studied in randomized trials for fatty liver, where it modestly lowered liver enzymes.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
GRADE-assessed meta-analysis (2025, PMID 38213188): Curcumin supplementation effect on liver enzymes in patients with nonalcoholic fatty liver disease. Across 15 RCTs (905 participants), curcumin modestly lowered liver enzymes (ALT/AST). The evidence is for concentrated curcumin supplements rather than culinary turmeric and rests on liver-enzyme markers rather than liver histology.
Caution
High doses may interact with blood thinners; use cautiously if you have gallbladder disease.

I'm ready to commit to a bigger routine change, like restructuring when and how I eat

Intermittent Fasting
Supported by smaller clinical studies (Evidence grade B · No traditional record)
Timed eating may improve liver markers
Why this matches
If you're using meal timing as your main lever, intermittent fasting has been studied in NAFLD patients, with reviews suggesting it may help.
Why try it
Cycling periods of eating and fasting may help reduce liver fat, improve lipid profiles, and support healthy body weight.
Dose or use
A common approach is 16/8 time-restricted eating (fast 16 hours, eat within an 8-hour window), or the 5:2 pattern. Start gradually and work with a practitioner, especially if you take diabetes or blood-pressure medications.
Time to results
Typically 8–12 weeks
Key study
Systematic review (2024, PMID 38321893): Effect of Intermittent Fasting on Lipid Profile, Anthropometric and Hepatic Markers in Non-Alcoholic Fatty Liver Disease (NAFLD). Reported outcomes are surrogate markers (lipids, body measures, liver markers), not long-term clinical endpoints.
Caution
Not suitable during pregnancy, for those with a history of disordered eating, or without medical guidance if on diabetes medications.
Fasting
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · No traditional record)
Religious-calendar fasting studied in NAFLD
Why this matches
If a defined, calendar-based eating schedule fits your routine better than daily time-restriction, structured fasting has been looked at specifically in NAFLD patients.
Why try it
Longer daily fasting windows and periodic caloric restriction can lower liver fat and improve hepatic markers, though findings in this setting are mixed.
Dose or use
Think dawn-to-dusk (Ramadan-style) fasting or alternate-day / periodic caloric restriction rather than daily 16/8. Keep hydrated during eating windows and check with a practitioner before starting, especially if you take medications.
Time to results
Typically 4–12 weeks
Key study
Systematic review (2023, PMID 38303901): The impacts of Ramadan fasting for patients with non-alcoholic fatty liver disease (NAFLD): a systematic review. Evidence in this setting is mixed.
Caution
Always consult a healthcare practitioner before starting any fasting protocol, especially with existing health conditions or medications.
Berberine
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · Traditional use recognised)Recognised traditional use
Traditionally used to support gut and metabolic health
Why this matches
For those targeting gut and metabolic health, berberine has been studied in small human trials in NAFLD — mainly for its effect on blood sugar — and is traditionally used to support metabolic balance relevant to liver fat.
Why try it
In early randomized trials berberine improved fasting blood sugar, and it is traditionally used to support healthy lipid levels and gut flora — all tied to liver fat metabolism. Liver-specific benefits are still mostly from animal studies.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
Systematic review and meta-analysis (2025, PMID 40949129): Biochemical changes associated with non-alcoholic fatty liver disease in response to berberine treatment. Only 4 human RCTs were included; berberine significantly improved fasting blood glucose, while liver-specific benefits (ALT/AST, lipids) came mainly from animal studies, so human evidence is early and better trials are needed.
Caution
May interact with diabetes and blood pressure medications; not recommended during pregnancy or breastfeeding.

I'm drawn to remedies with a long traditional history, even if modern trials are still catching up

Milk Thistle
Centuries of traditional use· Limited human trials so far (Evidence grade C · Traditional use long-standing)Long-standing traditional staple
Classic liver-support herb (silymarin)
Why this matches
If you lean toward herbal remedies, milk thistle is the best-known botanical for liver support and a natural fit alongside turmeric and chicory.
Why try it
Its active complex, silymarin, has antioxidant and anti-inflammatory properties and has been tested in randomized trials for fatty liver, where it showed modest improvements in liver enzymes.
Dose or use
Standardised silymarin extracts are typically taken with food; follow a reputable product's directions and start at the lower end.
Time to results
Typically 8–12 weeks
Key study
Cochrane systematic review (2025, PMID 40552569): Silymarin for adults with metabolic dysfunction-associated steatotic liver disease. Across randomized trials silymarin showed some improvement in liver enzymes, but the certainty of the evidence was low and benefits on liver histology or long-term outcomes remain unproven.
Caution
May cause mild digestive upset; use caution if you are allergic to plants in the daisy/ragweed family, and check for interactions if on medications.
Berberine
Limited human trials so far· Most of the research is laboratory or animal work (Evidence grade C · Traditional use recognised)Recognised traditional use
Traditionally used to support gut and metabolic health
Why this matches
For those targeting gut and metabolic health, berberine has been studied in small human trials in NAFLD — mainly for its effect on blood sugar — and is traditionally used to support metabolic balance relevant to liver fat.
Why try it
In early randomized trials berberine improved fasting blood sugar, and it is traditionally used to support healthy lipid levels and gut flora — all tied to liver fat metabolism. Liver-specific benefits are still mostly from animal studies.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
Systematic review and meta-analysis (2025, PMID 40949129): Biochemical changes associated with non-alcoholic fatty liver disease in response to berberine treatment. Only 4 human RCTs were included; berberine significantly improved fasting blood glucose, while liver-specific benefits (ALT/AST, lipids) came mainly from animal studies, so human evidence is early and better trials are needed.
Caution
May interact with diabetes and blood pressure medications; not recommended during pregnancy or breastfeeding.
Turmeric
Centuries of traditional use· Limited human trials so far (Evidence grade C · Traditional use long-standing)Long-standing traditional staple
Traditionally used to support liver and digestion
Why this matches
For those interested in traditional herbal remedies, turmeric has a long history of use for liver and digestive health.
Why try it
Its active compound curcumin has antioxidant properties and, in concentrated supplement form, has been studied in randomized trials for fatty liver, where it modestly lowered liver enzymes.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
GRADE-assessed meta-analysis (2025, PMID 38213188): Curcumin supplementation effect on liver enzymes in patients with nonalcoholic fatty liver disease. Across 15 RCTs (905 participants), curcumin modestly lowered liver enzymes (ALT/AST). The evidence is for concentrated curcumin supplements rather than culinary turmeric and rests on liver-enzyme markers rather than liver histology.
Caution
High doses may interact with blood thinners; use cautiously if you have gallbladder disease.
GB34 (Yanglingquan) - Gallbladder 34
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Liver-gallbladder acupressure point
Why this matches
If you're exploring acupressure, GB34 is the classic liver-and-gallbladder point and pairs naturally with LV3.
Why try it
Traditionally used to support liver and gallbladder function and ease liver-related tension and digestive discomfort.
Dose or use
Find it on the outer lower leg, just below and in front of the head of the fibula; apply firm circular pressure for 1–2 minutes per side.
Time to results
Varies; used as ongoing supportive self-care
Key study
Traditionally used in TCM for liver and gallbladder support; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid pressing on broken or irritated skin; acupressure is complementary and does not replace medical care for your liver.
LV3 (Taichong)
Centuries of traditional use· Human evidence not yet assessed (Evidence grade not assigned · Traditional use long-standing)Long-standing traditional staple
Primary Liver-meridian acupressure point
Why this matches
If you're open to acupressure, LV3 sits on the Liver meridian and is the classic point TCM uses for liver support.
Why try it
Traditionally used to regulate the flow of qi and ease liver-related tension and stress; a gentle self-care practice you can do at home.
Dose or use
Find it on the top of the foot, in the hollow between the first and second toes; apply firm circular pressure for 1–2 minutes per foot.
Time to results
Varies; used as ongoing supportive self-care
Key study
Traditionally used in TCM for liver support; this specific use has not been confirmed in controlled clinical trials.
Caution
Avoid pressing on broken or irritated skin; acupressure supports wellbeing but does not replace medical care for your liver.
Shilajit
Not yet assessed· We have not reviewed the literature for this one (Evidence grade not assigned · Traditional use recognised)Recognised traditional use
Traditionally used as a restorative liver tonic
Why this matches
For those interested in traditional remedies, shilajit has been used in Ayurvedic practice as a general tonic with traditional applications for liver support.
Why try it
Traditionally used to support energy, detoxification pathways, and overall organ vitality in Ayurvedic medicine.
Dose or use
Follow product labeling; consult a healthcare practitioner.
Time to results
Typically 8–12 weeks
Key study
Traditionally used for this condition; this specific use has not been confirmed in controlled clinical trials.
Caution
Quality and purity vary widely; choose purified forms only and consult a practitioner if on medications or with kidney concerns.

Evidence grades describe the strength of published research for Non-Alcoholic Fatty Liver Disease (NAFLD), not a promise of results. Nothing here is medical advice — talk to your clinician before starting anything, especially alongside prescription medication.

How do I most want to support my liver day to day?

I want targeted nutrients and supplements aimed at lowering liver fat, protecting liver cells, and fixing gaps

Vitamin D Deficiency

I want to change when I eat — fasting windows and meal timing to give my liver a break

I want to work through my gut — supporting the gut-liver axis with probiotics and metabolic balance

I'd rather lean on classic liver herbs like milk thistle and turmeric with deep traditional roots

I'd like gentle hands-on self-care — acupressure points traditionally used for liver support

GB34 (Yanglingquan) - Gallbladder 34

LV3 (Taichong)

When choosing what to try first, what matters most to you?

I want simple, low-effort additions — a daily capsule, a quick blood test, or a two-minute self-care ritual

Vitamin D Deficiency

GB34 (Yanglingquan) - Gallbladder 34

LV3 (Taichong)

I want to start with the options that have the most human research behind them for fatty liver

I'm ready to commit to a bigger routine change, like restructuring when and how I eat

I'm drawn to remedies with a long traditional history, even if modern trials are still catching up

GB34 (Yanglingquan) - Gallbladder 34

LV3 (Taichong)

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