Milk thistle ( Silybum marianum ), also known as silymarin , is a medicinal plant that has been used for centuries to support liver health. Extract from the seeds of milk thistle is particularly rich in silymarin, a group of flavonoids known for their liver-protective and antioxidant properties. Whether to promote liver function, protect against liver damage, or aid digestion, milk thistle extract is a versatile natural remedy that is especially valued for liver disease. In this article, you'll learn all about milk thistle, its health benefits, and how to best use it.

What is milk thistle?

Milk thistle is a plant that belongs to the daisy family ( Asteraceae ) and is native to the Mediterranean region. The seeds of the plant contain the active ingredient silymarin, a group of flavonolignans that give milk thistle its liver-protecting properties. Silymarin acts as a powerful antioxidant that protects liver cells from free radical damage. Milk thistle extract is often used in dietary supplements to support liver health, detoxification and digestion [1].

Milk thistle is also known by the names silymarin , Silybum marianum , milk thistle or medicinal thistle . The main active ingredient, silymarin, is often the main ingredient in dietary supplements used to support liver health. The extract is available in the form of capsules, tablets or teas [2].

Milk thistle is native to the Mediterranean region but grows in many regions of the world, including Europe and North America. It has been used in traditional medicine for centuries, particularly to treat liver diseases and digestive problems. Today, milk thistle extract is used worldwide as a dietary supplement to protect the liver and support detoxification of the body [3].

Milk thistle extract is obtained from the seeds of the milk thistle plant, which are dried and processed into powder. The main active ingredient, silymarin, is isolated through a special extraction process to ensure the highest concentration of liver-protecting compounds. This extract is then used in dietary supplements such as capsules, tablets or teas [4].

Health Benefits of Milk Thistle

Perhaps the most well-known benefit of milk thistle is its ability to support liver health. Silymarin, the main active ingredient in milk thistle, protects liver cells from toxins and free radicals that can cause liver damage. It is often used to treat liver diseases such as fatty liver, cirrhosis, and hepatitis. Studies show that silymarin promotes liver cell regeneration and can slow the progression of liver damage caused by alcohol consumption or medications [5].

Milk thistle also plays an important role in detoxifying the body. The liver is the most important detoxification organ and milk thistle supports its function by increasing the production of glutathione, a powerful antioxidant. Glutathione is important for detoxifying heavy metals, pesticides and other pollutants that can build up in the body. By supporting liver function, milk thistle extract helps rid the body of toxins and promote overall health [6].

The antioxidant properties of milk thistle can also benefit the skin. By assisting the body in detoxification, milk thistle extract helps cleanse the skin from within and reduce the appearance of blemishes such as acne or eczema. Additionally, silymarin protects skin cells from damage caused by free radicals and UV radiation, helping to prevent premature skin aging [7].

Milk thistle may also help lower cholesterol levels. Studies show that silymarin can lower LDL cholesterol (“bad” cholesterol) and increase HDL cholesterol (“good” cholesterol). This makes milk thistle a potential remedy for supporting heart health and reducing the risk of cardiovascular disease [8].

Milk thistle has been traditionally used to aid digestion. It may help stimulate bile production, which aids in fat digestion and relieves digestive symptoms such as gas and bloating. Milk thistle extract is often used for people with bile problems and other digestive disorders [9].

How does milk thistle work in the body?

Milk thistle extract works by stabilizing liver cells and promoting the regeneration of damaged liver cells. Silymarin, the main active ingredient, acts as an antioxidant and protects liver cells from free radicals and toxic substances. Silymarin also increases glutathione production, which supports liver detoxification. Milk thistle also improves bile secretion and thus supports digestion and fat processing in the body [10].

Recommended dosage and use of milk thistle extract

The recommended dosage of milk thistle extract depends on the intended use, but is typically between 140 and 420 mg of silymarin per day, divided into two to three doses. For supporting liver health, a dosage of around 200 mg of silymarin per day is often recommended. Higher doses may be used for more severe liver disease or for detoxification. It is recommended to take milk thistle extract with a meal to improve absorption [11].

Milk thistle extract can be taken at any time of the day, ideally with meals to optimize absorption. When used to support liver health or for detoxification, regular intake over a longer period of time is advisable for optimal results. Milk thistle can also be taken preventively to maintain liver function, especially in people who regularly consume alcohol or take medications [12].

Side effects and safety of milk thistle extract

Milk thistle extract is considered to be very safe and well tolerated, even when used for long periods of time. No serious side effects have been found in clinical studies. However, people with allergies to plants in the Asteraceae family (such as daisies or chamomile) should be careful, as milk thistle can cause allergic reactions in them. Pregnant and breastfeeding women should consult a doctor before taking milk thistle [13].

Rare side effects of milk thistle extract include mild gastrointestinal complaints such as diarrhea, flatulence or nausea. In rare cases, allergic reactions may occur, especially in people who are sensitive to plants of the Asteraceae family. It is recommended to reduce the dosage if these side effects occur or to consult a doctor [14].

Milk thistle compared to other ingredients

Both milk thistle and artichoke extract support liver function and digestion. While milk thistle is particularly known for its liver-protective properties, artichoke extract has a stronger effect on fat digestion and bile secretion. Both extracts may work synergistically to provide comprehensive support for digestion and liver health [15].

Turmeric and milk thistle both have anti-inflammatory and antioxidant properties, but they work in different ways. Turmeric contains curcumin, which reduces inflammation throughout the body, while milk thistle primarily protects the liver and promotes detoxification. Both can be used together to support liver health and overall detoxification of the body [16].

Final Thoughts on Milk Thistle

Milk thistle is a powerful natural remedy to support liver health and detoxification. Whether treating liver disease, promoting digestion or strengthening the immune system, milk thistle offers a natural and effective solution. For people who want to protect or improve their liver function, milk thistle is a valuable dietary supplement that can be taken in the form of capsules, tablets or lozenges.

references

[1] Examine.com. Milk Thistle (Silymarin). Available at: https://examine.com/supplements/milk-thistle/
[2] WebMD. Milk Thistle - Uses and Benefits. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-138/milk-thistle
[3] Healthline. Milk Thistle: Benefits, Uses, and Side Effects. Available at: https://www.healthline.com/nutrition/milk-thistle
[4] Examine.com. Milk Thistle and Liver Health. Available at: https://examine.com/supplements/milk-thistle/
[5] Mayo Clinic. Milk Thistle for Liver Disease. Available at: https://www.mayoclinic.org/drugs-supplements-milk-thistle/art-20362815
[6] National Institutes of Health. Milk Thistle and Detoxification. Available at: https://pubmed.ncbi.nlm.nih.gov/23110496/
[7] Examine.com. Milk Thistle for Skin Health. Available at: https://examine.com/supplements/milk-thistle/
[8] Healthline. Milk Thistle and Cholesterol. Available at: https://www.healthline.com/nutrition/milk-thistle-benefits
[9] Examine.com. Milk Thistle and Digestion. Available at: https://examine.com/supplements/milk-thistle/
[10] National Institutes of Health. Milk Thistle Effects on the Liver. Available at: https://pubmed.ncbi.nlm.nih.gov/23110496/
[11] WebMD. Milk Thistle Dosage and Usage. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-138/milk-thistle
[12] Mayo Clinic. Milk Thistle Supplementation. Available at: https://www.mayoclinic.org/drugs-supplements-milk-thistle/art-20362815
[13] WebMD. Milk Thistle Side Effects and Safety. Available at: https://www.webmd.com/vitamins/ai/ingredientmono-138/milk-thistle
[14] Healthline. Milk Thistle Side Effects. Available at: https://www.healthline.com/nutrition/milk-thistle-side-effects
[15] Examine.com. Milk Thistle vs Artichoke Extract. Available at: https://examine.com/supplements/artichoke/
[16] Examine.com. Milk Thistle vs. Turmeric. Available at: https://examine.com/supplements/turmeric/