Ashwagandha for Anxiety and Anxiety Symptoms

Potential root causes of anxiety symptoms

I love ashwagandha! 

In fact, I've used ashwagandha and a variety of other adaptogenic herbs recommended to me by an herbalist, to support my own healing and anxiety symptoms.

But what I'm also doing is finding and addressing the root causes of my symptoms. My anxiety and blood sugar issues were not caused by not taking ashwagandha, nor will they be resolved long-term by taking it. 

Hi friends. I’m Hilary Beckwith, ex-dieter and holistic nutrition expert. Clients come to see me with signs of adrenal stress and inflammatory conditions, and my job is to find the root causes of their anxiety symptoms so we can address their symptoms more effectively, and fill in the gaps between what their doctor is saying, and what their body is saying.

Click here to view our website disclaimer.

In this article, you’ll learn:

• one commonly-overlooked cause of anxiety symptoms

• my favorite lab test for finding root causes

• long-term relief for anxiety symptoms

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the root cause you won’t see on your annual bloodwork

There are many potential causes for anxiety symptoms, many of which should be addressed by a mental health professional. If you are experiencing depression or anxiety symptoms, please seek help immediately from a qualified specialist.

In this article, I’ll be looking at one specific potential cause of anxiety symptoms in relation to gut health and nutrition. A factor that often gets overlooked by other healthcare professionals, because it’s not commonly tested for.

If you experience anxiety symptoms, blood sugar issues, and sleep issues, this is something worth considering.

I’m talking about… CLOSTRIDIA INFECTION.

Some species of clostridia bacteria are known to cause symptoms of anxiety, blood sugar issues, and sleep issues, due to their relationship with dopamine. 

I'd bet good money that your GP is not testing for clostridia on your annual bloodwork (and that's why practitioners like me are here!)

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a closer look at clostridia

The image below is a snapshot of specialized lab results from a person I worked with who had all of the symptoms mentioned above. 

Specifically, we're looking at the 'HPHPA' marker.

You’ll notice that for HPHPA, 208 is the MAX we should see on this test. This test detected levels of 1511, it’s literally off the charts!

Here's what having high levels of HPHPA means for your anxiety symptoms:

HPHPA is a metabolite of a certain group of Clostridia bacteria found in the GI tract, including Clostridia sporogenes, Clostridia caloritolerans, and Clostridia botulinum, among others.

Additionally 4-cresol (also shown in the image above) is a metabolite produced specifically by Clostridia difficile (you may have heard this called “C-diff”).

High markers of HPHPA and/or 4-cresol means that there is a likely infection of certain types of clostridia bacteria in the GI tract.

These types of Clostridia are known to inhibit the enzyme responsible for breaking down dopamine, called dopamine-beta-hydroxylase.

Too much dopamine might seem like a good thing, right?

Dopamine feels great at the moment, but when it's chronically maxed, it infiltrates the sympathetic nervous system, resulting in a constant fight or flight response, modulated by the sympathetic nervous system. 

PUT MORE SIMPLY:

Elevated Clostridia metabolites prevent the breakdown of dopamine, causing a chronically stimulated fight or flight response, potentially resulting in anxiety symptoms, sleep issues, and blood sugar issues.

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addressing root causes for anxiety symptoms

I am a big advocate for seeking licensed professional support for your mental health and wellness. And to be clear, I do not claim to be a mental health professional, nor do I offer treatment from that perspective.

What I can (and do!) help with is supporting nutritional factors for signs and symptoms of neurotransmitter dysfunction and hormone imbalances, often rooted in the gut or diet.

I believe that addressing mental health and wellness often requires a multi-faceted approach that requires care from an integrative support team. So, in addition to your other licensed mental health practitioners, it may also be worth considering a nutritional approach to addressing your anxiety symptoms.

HERE’S WHAT THAT MIGHT LOOK LIKE

If Clostridia infection has been detected on this specialized blood panel, this very well may be one factor in your anxiety symptoms, and the heightened fight or flight response may also be causing blood sugar issues and sleep issues.

Clostridia is a type of bacteria, and the types found here that disrupt dopamine breakdown, are found specifically in the digestive tract.

Eradicating Clostridia, or any type of bacterial overgrowth in the gut, requires a strategic and holistic approach.

The short-term fix would be a round or two of prescription antibiotics from your GP or other physician and/or anti-anxiety medications. These can both be helpful, but may not support the long-term issue.

THE LONG-TERM SOLUTION OFTEN ENTAILS:

• addressing digestive health as a whole, including digestive enzymes, stomach acid support, intestinal tissue healing, bowel movements, and liver health

• temporary restriction of carbs and sugars that feed bacteria

• nutrients to break down biofilm, a sticky film in which the bacteria live and hide

• potent antimicrobial botanicals shown to eradicate bacterial pathogens

• carefully curated probiotics to rebuild the microbiome after we’ve killed off the invaders (antibiotics, even botanicals, kill all bacteria, even the beneficial ones)

FAST FORWARD

After 4 weeks of addressing root cause factors, we re-tested the client whose lab results were shown above, and found the HPHPA markers came down significantly:

So, you can continue taking ashwagandha for the rest of your days to help with your anxiety symptoms, blood sugar issues, and sleep issues. 

OR...

You could seek long-term solutions by finding a qualified practitioner who is trained to find the root causes of your anxiety symptoms.

WANT TO TALK ABOUT IT?

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was this helpful?

Please share your thoughts and questions in the comments below!

NUTRITION SERVICES

• Private Coaching

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• Get a Health Assessment

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ADDITIONAL RESOURCES

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BLOG REFERENCES

1. Irio

WEEK 5 - What Supplements Should I take for Gut Health? | Supplement Mastery Series

Gut health supplements

Gut health is one of my favorite topics to cover because it is so closely tied to bigger conditions like autoimmune disease, inflammation, skin conditions, and mental health.

Unfortunately, that’s not what you’re told when seeking treatment for those conditions. Not enough providers are looking at gut health when addressing chronic illness, and this is a big problem.

That’s why I’m here - to help you become more informed so you know how to advocate for your health the next time you visit the doctor.

Week 5 of the Supplement Mastery Series will cover:

• the meaning of the term gut health

• how gut health affects other body systems

• symptoms of poor gut health

• gut health supplements and foods to help bring your gut back to life and prevent chronic disease.

Enough chit-chat! Let’s get on with it.

the meaning of gut health

Gut health is a broad term. Definitions might vary from practitioner to practitioner when talking about gut health foods or gut health supplements.

The most important thing to remember here is the differentiation between digestive health and gut health. Digestive health has a direct effect on gut health, and vice versa.

I will be discussing the relationship between digestive health and gut health, but ultimately this post is about supporting gut health.

To learn more about how to support digestive health, read this.

In this article, when referring to gut health, here is what I’m primarily talking about:

• the health and integrity of tissue lining your digestive system, including the stomach and the small and large intestines

• the microbiota living within your intestines that impact immune health and digestion

how your gut health affects other body systems

Here are some ways your gut health is connected to other body systems.

GUT HEALTH AND THE IMMUNE SYSTEM:

The tissues of your gut play a big role in your immune function by way of parietal cells in the stomach, mucosal tissue, and what are called “tight junctions”.

• parietal cells - One of the first lines of defense against pathogens in food, is hydrochloric acid, known commonly as ‘stomach acid’ (I will call it HCl), which is produced by parietal cells in the stomach. One major role of HCl is to kill off unwanted pathogens before they get too far into your digestive system. When parietal cells are damaged or not producing adequate HCl, these pathogens hang around and cause inflammation due to chronic immune activation.

• mucosal tissue - Just what it sounds like, mucosal tissue is a thick, slimy tissue that lines your stomach, and your small and large intestines (as well as lungs, nose, esophagus, eyes, etc.). Its purpose is two-fold: 1) to house certain immune cells that can readily attack foreign invaders that get stuck in the slimy mess, and 2) to provide lubrication that helps protect against tissue damage (1).

  • We’ll get more into microbiota later in the post, but regarding mucosal tissue, the bacteria meant to live in your large intestine are responsible for building and maintaining that mucosal tissue.

• tight junctions - The lining of your small intestines consists of finger-like protrusions called microvilli, which are tightly integrated to only allow nutrients that have been fully digested to enter into the bloodstream. Fully digested nutrients (e.g. when sugar breaks down into glucose) are recognized as safe as they enter the bloodstream. Nutrients that are not fully broken down are viewed as foreign, and your immune system will react to them (hello, food sensitivities!). This is an example of how poor digestive health can damage these tight junctions, or microvilli, and cause the tissue to become more permeable, allowing these undigested particles into the bloodstream.

• microbiota - Certain types of bacteria are meant to live in the large intestine. They feed off of dietary fiber, which produces a short-chain fatty acid called butyrate. Butyrate is needed to build and maintain the mucosal tissue in your gut.

  • Additionally, when bacteria begin to thrive outside of your large intestine (your small intestine, for example), this has an effect on immune health, as well. These bacteria steal nutrients from the food you’re eating before it has a chance to become nutrients for your own body. Not only does this lead to discomfort from fermentation in your upper digestion (that’s a digestive health topic), but it allows these bacteria to thrive, causing a chronic immune response. Additionally, the waste from these bacteria is highly inflammatory in and of itself, causing damage to the tight junctions.

GUT HEALTH AND SKIN HEALTH

Piggy-backing on its effect on immune health, your gut health also plays a big part in skin health, primarily by way of inflammation and nutrient deficits. Read more about supporting skin health here.

• inflammation - These often-overlooked immune responses due to compromised digestion and gut health, lead to an overactivity of immune reactions, which often manifest as skin conditions, like acne, eczema, and psoriasis. Acne, for instance, is typically caused by an overproduction of sebum in conjunction with a clogged pore - but when immune activity is heightened, so is its reactivity to smaller conditions like this.

• nutrient deficits - When digestive health and gut health are not working optimally to break down foods and absorb nutrients, the body becomes deficient in nutrients needed as cofactors for other body functions. Regarding skin health, this could mean deficiencies in zinc, fatty acids, and fat-soluble vitamins like D, K, A, and E, that are important for skin health.

GUT HEALTH AND MENTAL HEALTH

In many ways, unwanted gut pathogens and poor digestion are involved in disrupting neurotransmitter production. You might already know that neurotransmitters such as serotonin, GABA, and dopamine, all affect mood and sleep. More information on nutrition and mental health can be found here.

For instance, pathogens and other stressors can disrupt tryptophan’s conversion to serotonin and can cause an increase in dopamine which can lead to oxidative damage (i.e. inflammation)

Here are some connections between gut health and mental health:

• serotonin and motility - About 95% of serotonin in the body is released into the gastrointestinal tract when food is consumed, and modulates smooth muscle contractions of the stomach and intestines (the muscles that move food through the digestive tract) (2).

  • Serotonin is formed from tryptophan, an essential amino acid. Without optimal digestion and dietary intake of proteins, there will be a deficit of serotonin.

• gut pathogens and dopamine - Some strains of clostridia (e.g. clostridia botulinum and clostridia difficile, or ‘c. diff’) produce metabolites that inhibit the enzyme that breaks down excess dopamine (called Dopamine Beta Hydroxylase). Excess dopamine infiltrates nerve pathways in the sympathetic nervous system, activating the “fight or flight” system, and causing oxidative stress, damage to cells, and inflammation.

• GABA - or Gamma-AminoButyric Acid, is known as the "calming" neurotransmitter. It is derived from Glutamate (amino acid) and it is helpful in relieving symptoms of anxiety, stress, and fear. Similar to serotonin, without optimal digestion and dietary intake of proteins, there will be a deficit of GABA.

• D-Phenylalanine is a precursor to hormones called endorphins, which are known to reduce pain, help manage stress, and give a sense of well-being. One who struggles with anxiety, chronic pain, or craves food as a reward, may have trouble producing endorphins.

symptoms of poor gut health

• bloating - Bloating after meals and within 1-2 hours of eating is a sign of fermentation in the intestines. Fermentation is a sign that excess bacteria may be present, and what’s more important, may be living where it’s not supposed to.

• belching or lower abdominal gas - Similar to bloating, gas is a byproduct of that fermentation, and is a sign that excess bacteria may be present. Belching after meals indicates excess bacteria may be living in the small intestine, and lower abdominal gas indicates excess bacteria in the large intestine.

• increased pain - Byproducts of gram-negative bacteria (“bad” bacteria) include lipopolysaccharides (or LPS), which cause oxidative stress and increased inflammation. This can cause an increase in pain or stiffness throughout the body.

• chronic congestion - Unaddressed gut pathogens can cause a heightened immune response, and will increase mucous production as part of that response. Even though the pathogens may be in your gut, mucous production may increase in other areas of the body where mucous is produced as part of normal immune response, including lungs and sinuses.

• heartburn - Heartburn is a common indication of poor digestive health, starting with inadequate stomach acid production. Inadequate stomach acid production is a common precursor to intestinal hyperpermeability (leaky gut), indicating tissue damage within the intestines, and is worth considering when looking at gut health.

• excess hunger, craving carbohydrates or sweets - Gut pathogens need food, too, and they typically love carb-heavy foods. If you find yourself constantly hungry or craving carbs, it’s worth considering the possibility of gut pathogens.

• food sensitivities (not to be confused with food allergies) - food sensitivities are commonly developed as a result of intestinal hyperpermeability (leaky gut), which is in itself, a case of tissue damage within the small intestine. If you find yourself sensitive to certain foods, you may need to address your gut health.

foods and supplements to support gut health

It’s important to note here, that if gut pathogens are a factor, these recommendations will only go so far unless the pathogens are addressed. Because different pathogens require different eradication techniques, it’s important to first be assessed by a qualified practitioner.

That said, the recommendations below are meant to support optimal gut health and tissue healing and do not address gut pathogens.

If you suspect you have gut pathogens, based on the symptoms I described above, an individual assessment is recommended. Click here to book a free consultation.

• Mucilaginous Foods

  • When tissue damage is at play, consuming foods that will promote healing within the gut can help restore the tissue that lines the stomach and intestines. It’s important to also seek out the cause for tissue damage, in order to address the issue long-term.

  • Here are some examples of gut-healing foods:

    • okra

    • marshmallow root

    • aloe juice

    • slippery elm

    • chia seeds

    • seaweed (kombu, kelp, nori)

    • cassava

    • figs

    • cabbage juice

• Zinc

  • Zinc is necessary to produce stomach acid, supports immune health, and supports tissue healing, and is deficient in many individuals. Although not recommended long-term, taking a quality zinc supplement can help as you work to restore optimal gut health.

    • Zinc can be found in sprouted beans, legumes, grains, nuts and seeds, shellfish, and oysters. (why sprouted?)

• Collagen

  • Collagen from well-raised animals and seafood can be very helpful in restoring healthy gut tissues.

• Glutamine

  • Glutamine is an amino acid that supports the integrity and healing of gut tissue. As a bonus, taking glutamine can also help with carb cravings.

• Probiotics and probiotic foods

  • Remember, if gut pathogens are at play, these nutrients could potentially make the issue worse. If you suspect gut pathogens, make sure you consult with a qualified practitioner before adding these to your routine.

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what’s next?

Week 6 (final week!) of the Supplement Mastery Series is all about female hormones, and is coming soon!

WANT MORE OF THIS SERIES?

• WEEK 1 - Which Supplements Should I be Taking?

• WEEK 2 - Liver Detoxification

• WEEK 3 - Skin Care

• WEEK 4 - Inflammation

• WEEK 5 - Gut health

Have experience with gut-healing foods? Let’s talk about it in the comments.

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Online Courses

• One-Time Assessment

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MORE RESOURCES

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BLOG REFERENCES

1. Cleveland Clinic medical. (n.d.). Mucosa: Function, anatomy & definition. Cleveland Clinic. https://my.clevelandclinic.org/health/body/23930-mucosa

2. Berger, M., Gray, J. A., & Roth, B. L. (2009). The expanded biology of serotonin. Annual review of medicine, 60, 355–366. https://doi.org/10.1146/annurev.med.60.042307.110802

WEEK 4 - What Supplements Should I take for Pain and Inflammation? | Supplement Mastery Series

What causes inflammation?

Inflammation is my absolute favorite thing to work on with clients.

My career in physical medicine strongly contributed to this, but working in holistic nutrition, I have a real opportunity to help people reduce inflammation without taking medications.

In fact, inflammation of the colon and in the intestines in general, is something I see often in my work with clients. These are common sources of systemic inflammation (meaning, chronic inflammation throughout the body), and when left unaddressed, often lead to autoimmune disease, pain, chronic digestive issues, allergies, and compromised immune system.

Keep reading to learn about inflammation of the colon and inflammation diet as a whole.

what causes inflammation?

To start, it’s important to remember that your body needs inflammation. This article (1) defines inflammation as, “…the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process.”

What we don’t want is chronic inflammation or inflammation that doesn’t stop because the stressor causing it is never found or addressed.

Put differently, we need the inflammation to stop at some point, or it will lead to problems much worse and more long-term than the original stressor. In fact, chronic inflammation is commonly referred to as a “silent killer”.

EFFECTS OF CHRONIC INFLAMMATION:

• over- or under- activity of the immune system

  • Allergies and autoimmune diseases such as Hashimoto’s, Ehlers-Danlos syndrome, lupus, and Type I Diabetes, are all examples of an overactive immune response. Chances are if you have any of these, they track back to an unaddressed stressor (not to discount genetic factors, which may also be true).

  • ‘Never getting sick’ is often worn as a badge of honor, but it may actually be a sign that your immune system is not working effectively (or underactive immune response).

• chronic cortisol release

  • You might recall from my post about weight loss, that chronic cortisol has a big impact on health. It causes increased inflammation (oh, hey!), hormone imbalance, poor stress response, and poor sleep, and can lead to liver problems. Like inflammation, your body needs cortisol temporarily while a stressor is being addressed, not as a full-time job.

• chronic illness (1)

  • From a holistic standpoint, this data can be misleading. These chronic illnesses are inflammatory, yes. But they are also caused by inflammatory agents, such as processed foods, inflammation-causing gut pathogens, chronic stress, and environmental toxins, and thus, can often be reversed by addressing those factors.

  • Chronic illnesses caused by, and that perpetuate, chronic inflammation, can include:

    • diabetes

    • heart disease

    • arthritis and joint pain

    • allergies

    • Chronic Obstructive Pulmonary Disease (COPD)

symptoms of inflammation

Inflammation is a broad term because it can occur anywhere in the body. For the purpose of this article, when I mention 'inflammation’, I am referring to chronic and systemic inflammation, as opposed to inflammation of an injured joint, or swollen glands due to illness.

I’m talking about inflammation that goes unnoticed and unaddressed because it is masked as other symptoms or conditions, like digestive troubles, or exacerbation of pain.

Very often those symptoms get treated as if they are isolated occurrences, and the underlying cause (inflammation) is overlooked. Most of my clients experience pain relief, allergy relief, asthma relief, clearer skin, and improved digestion when we address the causes of systemic inflammation.

So, what might inflammation look like to you?

SYMPTOMS OF INFLAMMATION

• unexplained increase of pain, or exacerbation of pre-existing pain (joints, headaches, muscles)

• chronic sinus congestion, allergies, or asthma

• autoimmune disease

• fatigue

• trouble sleeping

• frequent infections

• unexplained weight gain or weight loss

foods that cause inflammation

There are many things that cause inflammation, including injury to tissues, bones, and joints, byproducts of detoxification, damage to cells caused by free radicals, food sensitivities, waste and byproducts of gut pathogens like bacteria, candida, and parasites, and chronic stress.

And all of those things are important to consider when working to address inflammation of the colon and systemic inflammation.

For the purpose of this article, and providing habits you can start today to reduce inflammation, we’re going to focus on foods.

I want to point out here, that for those with Food Sensitivities (not food allergies), there may be other foods (including foods that are considered anti-inflammatory in nature) that will cause inflammation, due to your body’s unique reaction to them. LEARN MORE ABOUT FOOD SENSITIVITIES HERE.

INFLAMMATION CAUSING FOODS

• foods rich in refined grains and sugars - due to their processing, these foods break down far more rapidly than whole foods, causing rapid rises in blood sugar levels. When this rapid rise occurs frequently, this leads to chronic stress (cortisol is used to manage blood sugar levels), liver stress, and insulin resistance, all of which contribute to inflammation.

• food additives, preservatives, colorings, fillers, and chemicals - eating processed foods (most anything that comes pre-packaged, even if it is marketed as a “health food” is processed) ensures your liver will be overburdened with these toxins, hormones will be disrupted, and all of this will lead to a chronic stress response (inflammatory).

• omega 6 fatty acids - you’ve probably heard this one, but I’m going to take it a step further and explain why you’ve been told not to consume these.

  • Omega 6s on their own are typically not harmful. The problem (inflammation - I will get to that shortly) is caused when there is not a good balance between Omega 6s, and Omega 3s.

  • Why is that?? There are a gazillion types of fatty acids in foods, and each of them serves a purpose. In this case, Omega 3 and Omega 6 fatty acids are converted to prostaglandins (2), a hormone-like substance that regulates inflammation among other things. Omega 3s are converted to anti-inflammatory prostaglandins, and Omega 6s are converted to pro-inflammatory prostaglandins.

  • Most Western diets consist of a much higher ratio of Omega 6s to Omega 3s. This is a problem that heavily contributes to systemic inflammation.

• foods with little or no color - I’m not talking about added color. Foods that are naturally dark green, light green, yellow, orange, red, purple, pink, blue - these foods are antioxidants and protect against inflammation and disease. If the naturally occurring color in your food primarily comes from sugary fruits or condiments, this contributes to high inflammation.

• foods you are known to be sensitive to - Elimination diets and Food Sensitivity Testing are the best ways to know which foods cause a non-allergic inflammatory reaction. These foods will be unique to each individual.

anti-inflammation diet

Reducing inflammation of the colon and systemic inflammation will go a long way in resolving pain, PCOS symptoms, acne, eczema, and digestive issues like constipation and bloating.

HERE ARE SOME WAYS TO REDUCE INFLAMMATION:

• Start choosing whole foods over processed foods.

• Get tested for, and address gut pathogens. Addressing gut and digestive health will reduce inflammation in and of itself.

• Get tested for, and address food sensitivities.

• Practice mindful eating behaviors to improve digestion.

• Eat more green leafy vegetables, quality fats, and quality proteins, and cut back on starches and sugars. Not only will these foods reduce inflammation, they will help you stay full for longer periods, and keep you from wanting to snack. GET A FREE 5-DAY ANTI-INFLAMMATORY MEAL PLAN

• Temporary supplement support to help fight inflammation

SUPPLEMENTS FOR INFLAMMATION

This is not an exhaustive list, by any means, although these products will make great temporary support to anyone currently addressing root causes of inflammation.

• boswelia

• vitamin B12 - is needed for the conversion of homocysteine back to methionine (an essential amino acid). Homocysteine is a highly inflammatory byproduct of methionine metabolism, and is common in individuals with heart disease, or who don’t eat quality animal products.

• curcumin - curcumin is the primary component of turmeric that gives it its anti-inflammatory effect.

• ginger - best consumed in foods or teas.

• Oxicell (topical - Apex Energetics) - great for those who have localized pain in joints (spine, too), this product helps reduce inflammation caused by free radical damage.

• Whole Body Collagen (Designs for Health) - great for individuals susceptible to arthritis, this product supports the production of cartilage in joint tissues.

• vitamin D - regulates immune function, and therefore can help pain symptoms of individuals who have over-active immune function.

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what’s next?

Week 5 of the Supplement Mastery Series is all about gut health, and is coming soon!

WANT MORE OF THIS SERIES?

• WEEK 1 - Which Supplements Should I be Taking?

• WEEK 2 - Liver Detoxification

• WEEK 3 - Skin Care

• WEEK 4 - Inflammation

• WEEK 5 - Gut Health

Have experience with anti-inflammatory supplements? Let’s talk about it in the comments.

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Online Courses

• One-Time Assessment

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MORE RESOURCES

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BLOG REFERENCES

1. Pahwa, R. (2023, August 7). Chronic inflammation. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK493173/

2. Cleveland Clinic medical. (n.d.-a). Prostaglandins: What it is, Function & Side effects. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/24411-prostaglandins

WEEK 3 - What Supplements Should I take for Skin Care | Supplement Mastery Series

Supplements for acne treatment and eczema treatment

In my nutrition coaching experience and studies over the years, one important thing I’ve learned about skin conditions like acne, eczema, psoriasis, and hives, is that they all have a common connection to gut health.

Unfortunately, acne treatment, eczema treatment, and similar conditions are treated as though they are topical conditions - THIS IS USUALLY NOT THE CASE.

As a former cystic acne sufferer, I know the embarrassment of a swollen, bumpy face, and how it feels to desperately cling on to short-term relief!

This article will educate you on how to get rid of acne, eczema, and hives FOR GOOD.

Although I will offer some short-term solutions for acne treatment and eczema treatment, I’m going to teach you how to address these conditions at the root so that you will never again be embarrassed by your skin condition.

At Well Roots, we don’t believe it is valuable to use short-term solutions without also addressing the root cause of your condition. To do so is simply to throw away your time, money, and energy.

Let’s get started.

the gut-skin connection

The four most common skin conditions I see in my line of work are:

• acne

• eczema

• hives

• psoriasis

All of these conditions have one BIG commonality, and that is gut health issues. Fixing your gut health is a foundational piece to getting rid of these conditions permanently.

I will go into each of these conditions and provide short-term and long-term solutions for relief. To sum it all up, I will answer the question, “what supplements should I take for skin care?”.

Want to know more about acne treatment, psoriasis treatment, and eczema treatment? You are in the right place.

supplements for acne treatment

ACNE

Simply put, acne presents itself in two different types (1):

• acne vulgaris - presents as superficial, affecting the hair follicles and oil-secreting glands

• acne conglobata (cystic acne) - more severe manifestation, typically results in scarring

Both occur commonly on the face, but can also show up on the back and shoulders, chest, and buttocks.

Hair follicles contain sebaceous glands, which produce a product called sebum to lubricate skin and prevent the loss of water. Sebaceous glands will enlarge and produce more sebum in the presence of increased testosterone. There is a higher concentration of sebaceous glands in the skin of the face, which is why acne is more commonly present there.

Additionally, a rise in testosterone stimulates the cells in these hair follicles to produce keratin, which is a fibrous protein needed to protect our skin from damage, and is primarily what your hair and nails are made from.

Too much keratin all at once has a tendency to block skin pores, leading to inflammation (red, painful bumps), and result in either a whitehead or a blackhead, depending on how much blockage occurs.

It’s your body doing what it is supposed to do, however, our common Western lifestyle contributes to higher levels of hormone imbalances, higher toxic burden, and higher levels of inflammation, which exacerbate the acne condition.

While adults commonly get acne, it is more common in teenagers, more male-bodied individuals, and those undergoing hormone replacement therapy, due to higher testosterone.

I relate to this statement with all my being: “There is no single disease which causes more psychic trauma and more maladjustment between parents and children, more general insecurity and feelings of inferiority and greater sums of psychic assessment than does acne vulgaris.” -Dr. M B. Sulzburger

Want to save your teenager from a constant battle of self-esteem? Look into their gut health.

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Interestingly, it was found that 40% of acne also presented with hypochlorhydria (low stomach acid), which is a condition that leads to poor digestion, heartburn, acid reflux, poor bowel movements, and intestinal hyperpermeability (leaky gut), and commonly contributes to conditions like Small Intestinal Bacterial Overgrowth (SIBO) and candida overgrowth.

READ MORE ABOUT DIGESTION AND GUT HEALTH HERE.

Bottom line, when looking for acne treatments, it is essential to also look into gut health.

acne treatment recommendations

• get gut health assessed (make this your #1 priority)

• support liver health - Week 2 of the Supplement Mastery Series covered liver health. READ MORE ABOUT SUPPLEMENTS TO SUPPORT LIVER HEALTH HERE.

• eat more whole foods, and less processed foods

• focus on the balance of protein, fat, and carbohydrates at each meal (remember: carbohydrates increase the production of active testosterone) - HERE IS MY FAVORITE RESOURCE FOR BUILDING BALANCED MEALS

  SUPPLEMENT RECOMMENDATIONS FOR ACNE TREATMENT

• Probiotic Supplements - If you’ve been prescribed antibiotics for acne treatment, it’s important to replenish your “good” bacteria. This can be done with potent probiotic supplements and probiotic foods. I’ve curated three products that provide a variety of probiotic strains, and recommend a 90-day rotation (30 days for each product).

• Vitamin A (1) - Specifically in retinol form, vitamin A reduces sebum production, and overproduction of keratin.

• Vitamin E + Selenium - known to regulate vitamin A levels.

• Zinc - This mineral is deficient in most people, is important for wound healing and hormone regulation, and is an important factor for immune health and digestion. Zinc supplements should not be taken long-term.

• Tea tree oil - Used topically, tea tree oil is a powerful antiseptic

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supplements for eczema treatment

ECZEMA

Eczema is also known as atopic dermatitis(1) and affects up to 7% of the population. It is a miserable and frustrating condition that shows up in symptoms like:

• chronically itchy, red skin

• dry, scaly skin

• scarring from scratching often results in darkened and hardened skin, commonly seen on wrists, knees, and elbows

• decreased ability to hold moisture

• higher tendency for bacterial infections due to the increased presence of bacteria on the skin

What’s interesting is that research shows that the antibody known as Immunoglobulin E, or IgE, is elevated in up to 80% of eczema cases. IgE is an antibody that primarily lives in mast cells (cells that line soft tissues of organs, including skin), and is responsible for allergic response.

That does not necessarily mean that allergies are the cause of eczema, but allergies certainly contribute to inflammation and immune response that will exacerbate eczema symptoms.

Other common contributors to high systemic inflammation and eczema, include:

• food sensitivities (not to be confused with food allergies - CLICK HERE TO READ MORE ABOUT FOOD SENSITIVITIES)

• unaddressed gut pathogens, such as parasites, candida overgrowth, and small intestinal bacterial overgrowth

• tissue damage due to leaky gut

• poor quality dietary fats - fatty acids are necessary for regulating inflammation. Inflammation is an important part of the immune system, but chronic inflammation causes problems. Some fats convert to anti-inflammatory factors (called prostaglandins), and some convert to pro-inflammatory factors. In a typical western diet, we consume far too many pro-inflammatory fats and not nearly enough anti-inflammatory. This is a common contributor to chronic inflammation in America.

While there are some specifics to consider in regard to eczema treatment, I would argue that the biggest underlying factor in any of the common causes of eczema that we will cover, is inflammation.

BOTTOM LINE: Reducing systemic inflammation will reduce eczema symptoms.

Let’s talk about how to do that.

how to reduce eczema symptoms

• address gut health - find a holistic functional practitioner who can determine the health of your digestion, gut flora, and find unwanted pathogens that need to be addressed.

• get allergy-tested, and avoid allergens

• address food sensitivities - not all food sensitivity tests are created equal. It’s important to find a practitioner who is trained in effective testing, but who can also work with you on reducing your reactivity to food sensitivities. I can help you with that here.

  SUPPLEMENTS RECOMMENDATION FOR ECZEMA TREATMENT

• Quality Omega 3 supplement - It’s not enough to only take a supplement, but it’s a start. Reducing your intake in processed foods, avoiding highly inflammatory oils like seed oils, and eating more foods like cold-water fish and grass-fed beef will go a long way in reducing inflammation. And just like all supplements, quality matters to your body’s ability to use the nutrients you’re supplementing. I will include a link to my favorite Omega 3 supplement below, but also HERE IS MY FAVORITE RESOURCE FOR REDUCING INFLAMMATORY FOODS IN YOUR DIET

• High Potency Probiotics - similar to acne treatment, this recommendation is advisable after addressing your gut health but can help you improve eczema symptoms in the meantime.

• Licorice Root Extract (glycyrrhiza glabra) - Licorice is a powerful anti-inflammatory agent, and exhibits anti-allergic effects. It has long been used in Eastern medicine. Alternately, a topical preparation of licorice, commonly found in the form of glycyrrhetinic acid has been shown to offer relief for eczema symptoms as well. REMEMBER: Long-term use of licorice preparations will affect cortisol levels. It’s best not to use these products long-term.

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supplements for hives treatment

HIVES (also known as urticaria)

Hives are primarily caused by an inflammatory response to an allergen. This could be a food allergy or environmental. If you are a chronic hives sufferer, chances are you have not yet identified the allergen causing the reaction, but also that systemic inflammation is occurring.

The treatment of hives involves both of these factors. The main difference between hives and eczema is causation vs. correlation. More simply put, hives are certainly caused by an allergic reaction, whereas with eczema, signs of allergic response are simply common with eczema symptoms.

Symptoms of hives are pretty simple to identify(1):

• red, swollen welts on the skin that vary in size

• larger, deeper manifestations of hives are known as angioedema and are considered more serious than urticaria

The three most common types of hives are:

• dermographic - reaction caused by contact with an allergen. Dermographic hives are commonly associated with parasite infections, insect bites, hormone changes thyroid issues, and diabetes.

• cholergenic - more commonly known as a “heat rash”, but can also be caused by emotional stress or overexercising.

• cold - just as it sounds, this form of hives is caused by contact with cold objects, water, or air. Commonly accompanied by viral infection, parasite infection, insect bites, penicillin injections, stress, and dietary changes

Reading my previous notes on acne and eczema, you have probably guessed that this all points to…

YEP! Inflammation!

Because hives is indeed a manifestation of an allergic reaction, it is important to get tested for allergies. There is much controversy about the efficacy of allergy testing, but it is a good place to start. Although the gold standard for functional medicine practitioners is still the process of elimination.

hives treatment recommendations

• get evaluated for allergies, and avoid known allergens

• get evaluated for gut pathogens - I can provide a simple questionnaire to help you determine what type of testing is needed. Just email me here.

  SUPPLEMENTS FOR HIVES RELIEF

• Vitamin C - known to reduce histamine levels by supporting the detoxification of histamines through the liver. Histamines are one of the main inflammatory reactors in an allergic response, and if detoxification and elimination pathways are not working well, histamines remain in the body and continue to stimulate inflammation.

• Vitamin B12 (2) - Interestingly, nothing is known about why B12 improves hives symptoms, but research has shown that those who suffer chronically from hives are consistently deficient in B12, and that supplementation of B12 improves symptoms. Interestingly, many people who eat vegetarian diets are deficient in B12 due to how it is broken down in the body.

• Quality Omega 3s - Just as we discussed in the eczema treatment recommendations, increasing anti-inflammatory agents such as omega 3 fatty acids, and reducing pro-inflammatory factors is important for reducing systemic inflammation.

• Quercetin - inhibits both the manufacturing and release of histamines. In the form of isoquercetin, it is more easily absorbed.

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supplements for psoriasis treatment

PSORIASIS

Psoriasis affects a relatively small group of people (1), but for sufferers of psoriasis, there are options to improve psoriasis symptoms and avoid unnecessary medications.

Psoriasis is a condition characterized by an abundance of skin cells that have replicated too quickly, roughly one thousand times the rate of normal skin. But it’s important to remember that psoriasis is not a skin condition.

Although it is commonly thought of being a condition of the skin, it primarily affects the immune system, and thus is improved by addressing gut health and immune health.

Psoriasis symptoms often include:

• red rash or plaque with clearly defined borders, covered by silvery scales

• typically found on the scalp, wrists, elbows, knees, buttocks, and ankles

• when found on fingernails or toenails, it can look like oil drops

There’s that gut-skin connection again!

psoriasis and gut health

The four main factors of gut health that play a role in psoriasis symptoms are:

• protein digestion

• toxic bowel

• liver health

• poor quality bile

PROTEIN DIGESTION and TOXIC BOWEL

We learned earlier that digestion works from North to South. When there is dysfunction on the north end (brain, mouth, stomach), we are sure to find consequences southward and systemically. This is true for protein digestion.

Simply put, the production of stomach acid is what triggers the release and production of specific enzymes that break down proteins (protease and pepsin). If stomach acid is not being produced in adequate amounts, this will result in incomplete protein digestion.

Incomplete protein digestion leads to an accumulation of amino acids and polypeptides in the large intestine, which produce toxic byproducts when metabolized by bowel bacteria. This increased toxic burden increases immune response and can aggravate psoriasis symptoms.

Common reasons for low stomach acid (hydrochloric acid):

• zinc deficiency

• not chewing adequately

• eating while in sympathetic nervous response (fight or flight) - READ MORE ABOUT THAT HERE

• chronic antacid consumption

LIVER HEALTH and BILE ACID QUALITY

The liver plays an important role in digestion and removal of toxins. For one, it is responsible for converting proteins into other needed nutrients, such as glucose. It also acts as a filter for unwanted pathogens and toxins.

Arguably one of the most important roles of the liver is bile production. Bile is a substance made in the liver from cholesterol, water, and bile salts, and is necessary for both the breakdown of fats and for the removal of toxins from the body.

Bile is produced by the liver and then stored in the gallbladder, which contracts and squeezes out a burst of bile when triggered. (For those of you who do not have a gallbladder, the bile, if good quality, constantly drips from the liver into the small intestine).

If bile is sludgy or thick, it cannot flow well, and thus cannot perform either of these tasks well. Even a healthy liver can produce poor-quality bile.

To improve psoriasis symptoms, we need to address digestion and liver health.

psoriasis treatment recommendations

• address digestion - individualized assessment for digestive health is preferable, but if you are up to the task of troubleshooting on your own, this tool will help.

  SUPPLEMENTS FOR PSORIASIS SYMPTOMS

• herbs/spices to block the activation of inflammatory cytokines: turmeric, red pepper, cumin, garlic, anise, fennel, cloves, ginger, and pomegranate

• quality Omega 3s (see above discussion)

• vitamin A - essential for skin health

• zinc - supports healthy digestion and wound healing

• chromium - many psoriasis patients show indications of insulin resistance - chromium increases insulin sensitivity

• selenium and vitamin E - regulates vitamin A levels, and reduces glutathione peroxidase, a damaging free radical

• vitamin D - regulates skin cell replication

• pure aloe vera (topical) - aloe has been shown to relieve psoriasis symptoms

• capsaicin (topical) - blocks pain by depleting the neurotransmitter known as substance P

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what’s next?

The Supplement Mastery Series is nearly finished!

WANT MORE OF THIS SERIES?

• WEEK 1 - Which Supplements Should I be Taking?

• WEEK 2 - Liver Detoxification

• WEEK 3 - Skin Care

• WEEK 4 - Inflammation

• WEEK 5 - Gut Health

Questions about skincare supplements and nutrients? Share them in the comments below!

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Online Courses

• One-Time Assessment

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MORE RESOURCES

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BLOG REFERENCES

1. Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine (3rd ed.). Atria Paperback.

2. Mete, N., Gulbahar, O., Aydin, A., Sin, A. Z., Kokuludag, A., & Sebik, F. (2004). Low B12 levels in chronic idiopathic urticaria. Journal of investigational allergology & clinical immunology, 14(4), 292–299.

WEEK 2 - What Supplements Should I take for Liver Detox? | Supplement Mastery Series

Supplements for liver detox

Let’s be clear - I am never going to recommend anyone take supplements without first being properly assessed. In fact, before you continue reading this post, it’s best to review Week 1 of the Supplement Mastery Series.

Moving forward!

Liver detox and liver cleanses are a hot topic this time of year. Everyone wants a clean slate, and they’re working hard to be better people, healthier people.

While I am not a fan of hard and fast liver cleanses, I can understand the appeal.

So here in Week 2, we are going to talk about liver function, and answer the question, “which supplements should I take for liver detox?”.

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liver function 101

The liver is a complex organ. Though this will not be an exhaustive overview of liver function and liver detox, we will cover many important factors.

The liver has many functions, including:

• IT MAKES CHOLESTEROL - Yep! Dietary cholesterol has little effect on total cholesterol levels in the body (1). Elevated cholesterol and fatty deposits in the liver are caused by refined carbohydrates and sugars (i.e. processed foods). Our body needs cholesterol for things like cellular structure, transfer of nutrients, and hormone production.

• IT ACTS AS A FILTER FOR TOXINS - The more obvious toxins you probably recognize, are things like alcohol, medications, recreational drugs, and caffeine. Some lesser-known toxins include excess hormones (cortisol, estrogen, thyroid hormones, testosterone, insulin), many components of processed foods (additives, fillers, colorings, preservatives), excess blood sugar, and debris and waste caused by pathogens like bacteria, viruses, yeast, and parasites. Nearly two quarts of blood pass through this “filter” every minute(2).

• PREPARES TOXINS FOR ELIMINATION - The liver not only determines what is and is not safe to enter our bloodstream, but it also converts toxins into forms that can be eliminated from the body so that they do not get reabsorbed. This process is known as detoxification, and due to the many different types of toxins we are exposed to, whether environmentally, dietary, pathogenically, or internally, liver detoxification can be affected by many different factors. Once toxins are converted, the liver delegates them to the respective organs responsible for eliminating them. For instance, excess estrogen (fat-soluble hormone) will be converted to a water-soluble form, so that it can be eliminated through urine (kidneys) or sweat (skin).

• HELPS REGULATE BLOOD SUGAR AND FAT STORES - When glucose (the smallest form of sugar) is present in the blood, insulin is released from the pancreas and shuttles the glucose into cells to be converted into fuel. The glucose that remains is converted by the liver into storage forms of glucose, including glycogen and triglycerides (stored in fat tissue). Similarly, when glucose levels are low, the adrenal glands respond by releasing cortisol to break down these stored forms of glucose, which then have to be converted (again, by the liver), back into glucose.

• MAKES BILE - A lovely sounding word, bile is essential to two important functions:

  • It binds to certain fat-soluble toxins, which get absorbed by fiber, then escorted out of the body through feces. Most (99%) of bile is reabsorbed into the body, and without adequate dietary fiber, the toxins bound to bile will be reabsorbed with it.

  • It breaks down dietary fats into fatty acids that are needed to regulate inflammation, for eye, skin, and hair health, for cellular health, and can be used as a fuel source. Rather than being used as important nutrients for your body, fats that are not broken down into fatty acids will be eliminated through feces.

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symptoms of liver toxicity

SYMPTOMS OF A TOXIC LIVER

If you have any of the following symptoms, it’s a good idea to get your liver assessed by a qualified practitioner, so that you can safely and effectively detox your liver.

• psoriasis, eczema, or dermatitis

• acne

• chronic headaches

• constipation

• inflammatory and autoimmune disease

• chronic fatigue

• unexplained weight gain, or difficulty losing weight

• trouble controlling blood sugar levels

Simply put, if you have a poor reaction to any environmental toxin or drug, you can be sure that there is likely a liver detoxification problem.

SOURCES OF ENVIRONMENTAL AND DIETARY TOXINS THAT BURDEN THE LIVER

As we discussed earlier, toxins come in many forms, such as excess hormones, food additives, herbicides and pesticides, heavy metals, carcinogens, byproducts from overgrown pathogens like yeast or bacteria, waste from parasites, medications, alcohol, caffeine, etc..

Here is a list of things you may not realize could be contributing to liver toxicity:

• drinking water

• cookware

• cigarette smoke

• car exhaust

• poor quality supplements

• dental fillings and metal hardware

• air

• certain nutrient deficiencies

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how does liver detoxification work?

LIVER DETOXIFICATION PHASES

Many are familiar with the fact that the liver has many phases of detoxification. For the sake of this article, I am going to discuss Phase I detoxification and Phase II detoxification.

It’s important to remember that liver detoxification varies widely from person to person based on genetics and toxic load. But the best thing we can do is to educate ourselves on how to support them as best as we can, and if things still don’t seem right, get evaluated by a practitioner who can help support you more specifically.

PHASE I LIVER DETOXIFICATION

Simply put, Phase I liver detoxification begins breaking down toxins, and in doing so, creates compounds that are more toxic than the original.

Phase I handles many types of toxins like chemicals from foods, medications, alcohol and caffeine. A series of enzymes collectively known as Cytochrome P450 are primarily responsible for the detoxification in Phase I.

Cytochrome P450 enzymes work in two ways (2):

1. They neutralize toxins, making them non-toxic, and water-soluble so that they can be removed from the body, OR…

2. They convert toxins to a more chemically reactive form that makes it easier for Phase II enzymes to neutralize them, making the toxins more toxic in the meantime

This means that it’s important for both Phase I and Phase II to be well supported. Toxins that are made more toxic by Phase I that cannot be effectively eliminated by Phase II, will be reabsorbed into the body, and cause further health problems.

It’s important to know that for every toxin metabolized by Phase I detoxification, a free radical is generated.

WHAT IS A FREE RADICAL?

Free radicals are common byproducts of all metabolic processes, and are the reason it’s important we consume a wide variety of antioxidant foods on a daily basis.

Here’s a great description from the National Library of Medicine (3):

“A free radical can be defined as any molecular species capable of independent existence that contains an unpaired electron in an atomic orbital. The presence of an unpaired electron results in certain common properties that are shared by most radicals. Many radicals are unstable and highly reactive. …

“These are highly reactive species, capable in the nucleus, and in the membranes of cells of damaging biologically relevant molecules such as DNA, proteins, carbohydrates, and lipids. Free radicals attack important macromolecules leading to cell damage and homeostatic disruption.”

Put another way, free radicals are unstable molecules, due to an unpaired electron, that damage other cells and tissues around them. In order to be neutralized, they need to be restabilized by having an electron donated by another molecule (antioxidants).

One of the most important antioxidants for neutralizing Phase I free radicals is glutathione, which we will discuss later in the post.

PHASE II LIVER DETOXIFICATION

Phase II liver detoxification takes the more toxic compounds, and adds a chemical to them which either neutralizes the toxin, or makes it water-soluble so that it can be eliminated through urine or sweat.

The process of adding a chemical in Phase II is called conjugation. Depending on the type of toxin being dealt with, each toxin will go through a different conjugation pathway, requiring different nutrients.

All phases of liver detoxification require that energy-production in cells is functioning well, primarily the mitochondria within cells. We’ll get into that more later, but what’s important to remember right now, is that supplements to support liver detoxification include both nutrients to support the pathways of liver detox, as well as cellular health within liver cells.

When the mitochondria are not functioning well, Phase II liver detoxification will slow down, causing a buildup of toxins that cannot be eliminated.

Conjugation pathways of Phase II liver detoxification include:

• glucaronidation

• sulfoxidation

• glutathione

• amino acid

• methylation

• sulfation

• acetylation

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foods for liver detoxification

Here’s a list of factors that will slow or inhibit liver detoxification:

• magnesium deficiency, and deficiency of other minerals

• low-protein diet

• benzodiazapines

• antihistamines

• stomach acid blocking medications

• toxins caused by overgrown bacteria in the intestines

• grapefruit juice (decreases activity of Cytochrome P450 enzymes)

• low anti-oxidant diet

• deficiency in B vitamins

• use of food dyes

• use of NSAIDs (non-steroidal anti-inflammatory drugs)

Before we get into what supplements to take for liver detoxification, it’s important to know it is not a good idea to support Phase I liver detox without also supporting Phase II liver detox.

When answering the question, “what supplements should I take for liver detoxification?”, we have one more factor to consider:

LIVER CONGESTION

Remember, your liver is a filter. Before detoxification can occur, the liver needs to determine what is a toxin and what isn’t. It accomplishes this by filtering. If it is congested with fatty liver deposits, it cannot filter the blood effectively.

Fatty deposits in the liver, sometimes known as non-alcoholic fatty liver disease, are commonly caused by poor blood sugar regulation, and all that entails, such as:

• diet high in refined foods

• low fiber, protein, and quality fats in the diet

• poor sleep

• insulin resistance

• poor digestion

• adrenal dysfunction

Briefly put, fatty liver deposits are caused by the constant need to convert glucose into fat, and fat into glucose, in order to maintain energy production. To learn more about how this process works, read this article.

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what supplements should I take for liver detoxification?

Here’s what you came for.

SUPPLEMENTS AND FOODS TO SUPPORT PHASE I LIVER DETOX

Support for Phase I is more about stimulating Phase I enzyme activity, whereas Phase II and liver decongestion will focus more on nutrients needed to facilitate each process.

• brassica vegetables, such as cabbage, broccoli, cauliflower and Brussels sprouts - contain multiple chemical factors that stimulate both Phase I and Phase II detoxification enzymes.

• Oranges, tangerines, caraway seeds, and dill seeds - contain limonene, which induce Phase I and Phase II liver enzymes.

• B vitamins, specifically B1 (thiamin) and B3 (niacin) - these nutrients are known to activate Phase I liver detox enzymes. Foods rich in B vitamins are sprouted whole grains (why sprouted?), organ meats, and nutritional yeast.

SUPPLEMENTS TO SUPPORT PHASE II LIVER DETOX

This list will provide nutrients to look for when shopping for supplements, rather than specific products. Additionally, here is a complete list of high-quality supplements that contain these nutrients, that I commonly recommend to clients for liver detoxification.

• Glutathione - Needed for the glutathione conjugation pathway, to convert fat-soluble toxins like heavy metals, solvents, and pesticides, into water-soluble toxins. Additionally, glutathione is a powerful antioxidant used to protect the mitochondria to support energy production in cells and protect against free radical damage by destabilizing free radicals.

  • Glutathione is produced from methionine and cysteine, which are amino acids (building blocks of protein). Getting adequate protein in your diet is essential to the formation of glutathione, in addition to foods that contain glutathione (asparagus, avocado, walnuts).

• Glycine - Glycine is the most commonly used amino acid the human body uses to combine with and neutralize toxins in the amino acid conjugation pathway. Other amino acids are also used, such as taurine, glutamine, arginine, and ornithine.

• SAM-e (s-adenosyl-methionine) - synthesized from the amino acid, methionine, SAM-e is essential to the methylation pathway and requires cofactors choline, vitamin B12, and folic acid to be synthesized.

  • SAM-e acts as a methyl donor to certain toxins, such as excess estrogen. A methyl group contains four atoms: one carbon, and three hydrogen. Donating this methyl group to certain toxins deactivates them.

• Cysteine - also synthesized from methionine, cysteine is essential to the sulfation pathway of Phase II liver detoxification. Eating a wide variety of protein-rich foods, and supporting your digestive health (to make sure you can properly break down proteins), are the two keys to ensure you get the nutrients needed for liver detoxification.

• Molybdenum - a trace mineral required for most enzymes used in sulfur metabolism (sulfation and sulfoxidation pathways).

• Acetyl-Coenzyme-A (acetyl-CoA) - this nutrient is needed for the acetylation pathway to eliminate sulfa drugs (antibiotics). This enzyme is not a nutrient that can be supplemented but is produced through glucose metabolism in cells. So, going back to cellular health, if you want to increase Acetyl-CoA, make sure you are supporting your cellular health and blood sugar regulation.

• Vitamin B1 (thiamin) and B5 (pantothenic acid) - both nutrients are required for the acetylation pathway and are essential to glucose metabolism, which is how Acetyl-CoA is formed.

• Vitamin C - A powerful antioxidant that is necessary for many functions in the body, but in this regard, it is essential to the acetylation pathway. Vitamin C has a short half-life (is quickly metabolized and eliminated), so getting it consistently in foods (brightly colored fruits and vegetables) and supplementation is important.

SUPPLEMENTS FOR LIVER CONGESTION AND FATTY LIVER DEPOSITS

Nutrients that support the clearing of fatty liver deposits are collectively known as lipotropic nutrients. Decongesting the liver will improve liver detoxification and fat metabolism (2).

Individually these lipotropic nutrients include (4):

• choline - synthesized from methionine (notice a pattern here?) and serine. Needed for the transport of fats to and from the liver via chylomicrons.

• betaine - synthesized from choline, and is needed for the re-methylation of homocysteine to methionine.

• methionine - needed for the synthesis of SAM-e. Also serves as an antioxidant to protect liver cells from free radical damage.

• vitamin B6 - elevated toxicity increases your body’s requirement for vitamin B6.

• milk thistle extract - contains a factor called silymarin, which is a powerful antioxidant that protects the liver against damage from harmful chemicals by preventing the depletion of glutathione during detoxification.

• dandelion root(5) - enhances bile flow and improves liver congestion.

• artichoke leaf(5) - promotes flow of fat to and from the liver.

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takeaways

• the liver performs many functions in the body, including the breakdown of fats, sugars, and detoxification

• toxins include environmental factors, dietary factors, as well as internal factors such as byproducts and waste from bacteria and glucose metabolization, and excess hormones

• the breakdown of toxins causes an abundance of free radicals, which cause damage to nerves, skin, blood, and other tissues

• liver detoxification support requires improvement of bile flow, clearing of fatty deposits, good blood flow, as well nutrient support for detoxification pathways

• while the focus of this article was on supplements, it’s important to remember that supporting elimination pathways in addition to liver detoxification, is equally important to ensuring you don’t reabsorb toxins. This article will teach you all about supporting elimination pathways (bowels, kidneys, skin, and lymph)

• liver detoxification heavily depends on protein and other nutrients. Eating a diet rich in whole, unprocessed foods, balanced with fiber, fat, carbohydrates, and protein, is the best way to get these nutrients. Temporary supplementation will improve your efforts to support liver detoxification.

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what’s next?

In Week 3 of the Supplement Mastery Series, we will be discussing what supplements to take for Skin Care.

WANT MORE OF THIS SERIES?

• WEEK 1 - Which Supplements Should I be Taking?

• WEEK 2 - Liver Detoxification

• WEEK 3 - Skin Care

• WEEK 4 - Inflammation

• WEEK 5 - Gut Health

Questions or comments about detoxification? Please post them in the comments below.

NUTRITION SERVICES

• Private Coaching

• Functional Lab Testing

• Online Courses

• One-Time Assessment

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MORE RESOURCES

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BLOG REFERENCES

1. Fernandez, Maria Luz, and Anna Gabriella Murillo. “Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions.” NCBI, PubMed, 23 May 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC9143438/#:~:text=Dietary%20cholesterol%20increases%20total%20blood,without%20affecting%20LDL%2FHDL%20ratio.&text=36%5D%20(2015)-,NHS%20(1980%E2%80%932012)%2C%20NHS%20II%20(1991%E2%80%93,HPFS%20(1986%E2%80%932016).&text=Higher%20egg%20intake%20is%20associated%20with%20lower%20prevalence%20of%20hypercholesterolemia.

2. Murray, M. T., & Pizzorno, J. E. (2014). The Encyclopedia of Natural Medicine (3rd ed.). Simon & Schuster.

3. Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010, July). Free radicals, antioxidants and Functional Foods: Impact on human health. Pharmacognosy reviews. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

4. M.D., A.R. G. (2017). Nutritional Medicine (2nd ed.). Alan R. Gaby, M.D.. https://bookshelf.vitalsource.com/books/9781532322099

5. Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. Atria Books.