7 Ways To Love Your Liver

I’ve always found it fascinating that my patients can talk at length about their diets, skin care routines, and workouts, but rarely do they mention the mighty organ tucked under their right rib cage: the liver.

In my opinion, it’s the most underrated powerhouse in our bodies, quietly performing over 500 vital functions each day. But this “workhorse” doesn’t just run on autopilot. It’s susceptible to injury (from alcohol and beyond), and over time, small troubles can morph into serious problems.

The good news? There are plenty of simple, everyday ways you can protect your liver, help it heal itself, and keep it thriving for the long haul.

How the liver works

I love describing how the liver works with three everyday images:

Factory: It churns out glucose (the energy our brains and bodies rely on), cholesterol, hormones, and proteins essential for blood clotting. It’s like your body’s 24/7 production plant—and it never goes on vacation.

Pantry: The liver stores extra glucose as glycogen so you have a backup fuel supply, and it also hangs on to vitamins (A, D, E, K, B12), iron, and copper. Think of it as an in-house pantry with a fully stocked shelf of nutrients for when your body needs them.

Filter: Did you have your daily coffee, take vitamins, or swallow an antibiotic? Your liver is the gatekeeper that decides what stays and what goes—modifying medications, neutralizing toxins, and helping filter out old red blood cells. Essentially, every morsel you swallow is carefully processed by this organ.

The liver’s self-repair powers

One of the most mind-blowing facts about the liver is its ability to regenerate after injury. If you cut your finger, your skin repairs itself. The liver can do something similar—but on a much larger scale.

Of course, there’s a limit. If the liver faces repeated injuries (from toxins, an unhealthy diet, or viruses) faster than it can bounce back, it accumulates scar tissue (known as fibrosis). Eventually, that can progress to cirrhosis, where the liver becomes hardened and can’t function properly. Contrary to the stereotype, this isn’t just about alcohol. A condition like nonalcoholic fatty liver disease (NAFLD) or viral hepatitis can be just as damaging over time.

Why women’s liver health matters

Liver disease trends are shifting, with an increasing prevalence among women. After menopause, for instance, women have a higher risk than men of developing scarring in a fatty liver. And when it comes to alcohol, our bodies metabolize it differently—meaning one drink in a woman can be the equivalent to two in a man. Even “social drinking” can heighten the risk of damage.

And some liver conditions, like autoimmune hepatitis (AIH) and primary biliary cholangitis (PBC), are far more common in women. These happen when your immune system mistakes liver cells or bile ducts for foreign invaders and attacks them. Fortunately, we have effective treatments available, but early detection is key.

Simple habits to protect your liver’s health

1. Keep tabs on alcohol

I’ll be the first to say that you don’t have to swear off alcohol forever. But I do urge moderation, especially for women. Aim for no more than one standard drink per day—that’s roughly 5 ounces of wine, 12 ounces of regular beer, or 1.5 ounces of liquor. If you struggle with alcohol, talk to a health care provider. There are medications and support options for quitting or reducing intake. And if you’re up for it, consider building “alcohol-free” days into your calendar. The more the merrier.

2. Embrace a Mediterranean-style diet

A balanced diet is a powerful ally for your liver, especially if you have or are at risk for fatty liver disease. Research shows that even a 10% loss of body weight can decrease fat in the liver and sometimes reverse damage. To make it manageable, start small:

• Fill half your plate with vegetables
• Choose lean proteins like fish or poultry
• Opt for whole grains and healthy fats

No single food is universally “forbidden,” but strive for moderation and variety.

3. Master medication labels

Acetaminophen (Tylenol) is the top culprit for acute liver failure in the U.S., not because it’s inherently unsafe, but because people often exceed daily limits without realizing it’s in multiple over-the-counter meds.

• If you don’t have liver disease, cap your daily total at 3,250 mg
• If you do have liver disease, limit to 2,000 mg per day

That means reading labels for sinus/flu meds, sleep aids, or prescription combos that might contain acetaminophen. Also, check with your doctor if you’re worried about your meds, whether it’s antibiotics or cholesterol-lowering statins. Most of the time, if something causes elevated liver enzymes, we can adjust or switch the medication so your liver recovers.

4. Be wary of “natural” supplements

I often meet patients who swear by herbal supplements for “liver health.” But many of these products aren’t FDA-regulated. Green tea extract is a prime example: In high doses, it’s been linked to liver injury—even though green tea in your mug is usually benign. The best strategy:

• Eat whole foods to get your vitamins (e.g., salmon for vitamin D, oranges for vitamin C)
• If your doctor prescribes a supplement (like vitamin D for a deficiency), follow their guidance
• When in doubt, bring any supplement bottles to your pharmacist or physician for a thorough review

5. Sip drip coffee

Here’s a bonus tip that surprises many: Two to four cups of drip coffee (coffee that’s brewed by pouring hot water through coffee grounds and a filter) per day may help reduce liver inflammation. Some studies suggest coffee’s antioxidants could protect against scarring. So, if you love your daily latte, filter those grounds—and consider it a little toast to your liver’s health.

6. Get screened for viral hepatitis

Hepatitis B and C are major causes of chronic liver disease globally, and they often go undetected for years. The CDC recommends a one-time hepatitis C screening for all adults (and additional testing for pregnant individuals). As for hepatitis B, check your status if you have risk factors like a family history or certain exposures. Treatments are available for both viruses—even outright cures in the case of hepatitis C—and can prevent progression to cirrhosis or liver cancer.

7. Don’t skip regular checkups

Since many liver issues are silent until they’re advanced, routine blood tests (checking liver enzymes, platelet counts, etc.) are crucial. Ask your primary care provider if you should get imaging like a FibroScan (which measures liver stiffness) or an ultrasound. If something’s off, catching it early can help you avoid a crisis later.

Debunking liver myths

Myth: Only heavy drinkers get cirrhosis
I meet countless individuals who’ve never touched a drop of alcohol and still develop cirrhosis—often from fatty liver, autoimmune hepatitis, or hepatitis C.

Myth: Supplements are always beneficial
Some can be, but many are mislabeled or contain hidden ingredients. Always do your homework (or ask a professional) before starting one.

Myth: Normal liver enzymes mean no liver disease
You can have a fatty liver (and even fibrosis) with normal liver enzymes. If you have risk factors—like obesity, diabetes, or a family history—be vigilant.

The bottom line on liver health

I like to think of liver care as a big “thank you” to an organ that rarely demands attention but continuously supports your overall well-being. With the right habits, checkups, and a little appreciation, your liver can stay strong and resilient for the long journey ahead.

• The case for cutting back on alcohol.
• What women should know about liver health.
• Learn more about liver health from our webinar.