No, unfortunately not. Supplements and oils sold as ‘detoxifying’ aren’t doing much for you, but the good news is, your body has many mechanisms to help it detox itself! You can support your body’s detox systems with lifestyle choices (like eating leafy greens and exercising).
How exactly does your body detox?
We’ve all wondered about that new supplement that our favorite celebrity or influencer is taking and whether or not it’s actually helping them feel better. They often talk about this in terms of “detoxing.” But what does detoxing even mean and what’s a toxin? Detoxing is basically a way for your body to remove harmful materials. It’s often used in the context of people who stop using substances like drugs or alcohol. Toxins have a pretty wide definition; basically, it’s anything your body wants to get rid of. That can be as basic as some dust you breathe in on a walk (you’ll cough, which will remove the dirt) or something as scary as lead poisoning (which can be caused by ingestion of lead particles from paint). But our bodies are pretty good at keeping toxins out of our system.
Your liver and kidneys are your body’s main pathways for detoxing. For example, your liver takes molecules that your body might not like much (like alcohol or other toxins) and changes the composition into something that your body can get rid of more easily. Your kidney also plays a huge role in detoxifying your body by filtering your blood so that you get rid of toxins via urine.
There are some kidney and liver diseases that can make it harder for your body to detox normally, but for the most part, it does a great job of detoxing on its own.
So I shouldn’t take a supplement?
Unfortunately, the U.S. Food and Drug Administration (FDA) doesn’t really check whether supplements have accurate information on the labels. One recent study looking at sports supplements showed that out of 57 different supplements, almost 90% didn’t have labels that correctly identified what was in the supplement. Though the researchers didn’t look at a huge number of supplements, the data make us question whether supplements actually have the healthy ingredients they say they have. There have also been multiple case studies, which look at individual people’s medical experiences, that show that some of these supplements can actually really hurt your body.
There are randomized placebo-controlled studies that suggest that individual ingredients, like turmeric, can have a positive impact (when coupled with lifestyle changes like eating healthier) on fatty liver disease, but these studies are looking at individual ingredients and not specific supplements. Given that supplements aren’t well regulated, it’s better to skip the supplement and talk to your doctor about any individual ingredient that you’re curious about.
Are there circumstances where your body might need help detoxing?
Yes! Kidney and liver disease, for example, can make it a little harder for your body to get rid of toxins on its own. Your doctor can help diagnose those conditions or get labs drawn if you’re worried, and they can advise you on medications to take and any changes you should make to help keep yourself feeling good.
How do you support your body’s detox system?
Following general health advice is your best bet. Eating healthy foods, getting exercise, and avoiding alcohol go a long way in supporting your health.
Further reading:
Johns Hopkins: Detoxing Your Liver
Drug Induced Liver Injury from Herbal Liver Detoxification Tea
Turmeric Can Help With Fatty-Liver Disease
