Health

Supplements and liver damage: what the experts want you to know

From brain-boosting nootropics to glowing-skin elixirs and dreamy, sleep-promoting blends, supplements have become a mainstay in our wellness routines. The market is booming, the options are endless, and advice — both good and questionable — is everywhere. So where has the conversation about supplements and liver damage come from?

Ingredients like ashwagandha, green tea and turmeric have recently been caught in the crosshairs, with concerns surrounding supplement safety. While the exact reasons are not fully understood, it’s believed that these herbs might cause liver damage through metabolism after consumption. But is the concern backed by solid science — or is this just the latest round of wellness fear-mongering?

So before we start clearing out our kitchen cupboards, let’s take a closer, calmer look at what’s really going on.

What supplements do we need?

For nutritionist and Verve ambassador Rosie Millen, when buying supplements, checking labels is absolutely crucial – though she admits it can feel like navigating a minefield. Her most important message: dosage matters.

“If there’s one thing to look for, it’s the Nutrient Reference Value (NRV),” she says. “Two products might both contain vitamin C, but one could provide 50% NRV while another delivers 100% – which is a huge difference in actual benefit.”

Rosie also warns against proprietary blends that don’t disclose precise ingredient amounts. “Many supplement brands, especially greens powders, contain far less than the advertised nutrients. If dosages aren’t clearly disclosed on the label, my advice is simple: put it back on the shelf!”

According to nutritionist Laura Jennings, what women need depends on age, diet, and lifestyle. “A ‘test, don’t guess’ philosophy ensures you’re addressing deficiencies without unnecessary overload,” she explains.

That said, some key supplements stand out for her:

Vitamin D: Essential for bone health, mood, and immunity (especially in winter).
Omega-3: Supports brain function and hormone balance. Plant-based eaters should supplement EPA and DHA.
B12: A must for those following a plant-based diet, as it’s only found in animal products.
Iodine: Important for thyroid function, particularly if avoiding dairy and fish.

For certain life stages:

Perimenopause/menopause: Omega-3s for inflammation and magnesium for sleep.
Energy and stress: Adaptogens like ashwagandha, plus CoQ10 for mitochondrial function.

What’s the truth about supplements and liver damage?

As with most things, moderation is nearly always the key to good health. Magnesium might be the supplement du jour — helped along by the viral Sleepy Girl Mocktail trend on TikTok — but that doesn’t mean we should be throwing back magnesium shots like it’s happy hour.

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TikTok is also behind the recent surge in ashwagandha’s popularity, with plenty of people swearing by its stress-soothing benefits. But newer research suggests this Ayurvedic herb is best used in moderation too — ideally for no more than three months at a time.

With headlines now linking certain supplements to liver issues, it’s no wonder many of us are starting to rethink our daily routines. But for Rosie, liver health isn’t just about dodging questionable formulas. It’s also about choosing quality products and taking them in the right way. She suggests the following:

Check the form of ingredients as some versions of minerals are better absorbed than others. For example, magnesium bisglycinate is gentler on the digestive system than magnesium citrate.
Avoid unnecessary fillers such as artificial colours, preservatives and hidden additives as they can put extra strain on the liver.
Source matters. High-quality ingredients that undergo rigorous purity testing are less likely to contain contaminants.

Laura adds that more isn’t always better, and some nutrients can be harmful in excess:

Iron overload: Too much iron can cause oxidative stress and damage the liver.
Excess B6: Doses over 100mg/day can lead to nerve toxicity.
Fat-soluble vitamins (A, D, E, K): These accumulate in the body, risking toxicity.

Laura advises a food-first approach and suggests starting with whole foods and supplementing where necessary. “Blood tests can help to assess your needs, and introduce new supplements gradually to monitor tolerance,” she advises.

How to maximise supplement benefits

It’s not quite as simple as remembering to take all your supplements with your breakfast. For Rosie, timing and combinations matter. She recommends these six steps to supplementing safely:

Start with the basics that most women need: vitamin D (especially important in the UK), magnesium for stress and sleep support, and omega-3s for inflammation and brain health.
Time them right. Some supplements like magnesium work best in the evening, while energising supplements are better in the morning.
Introduce one at a time. This allows you to monitor how each affects you individually and identify any that don’t agree with your system.
Consider your medications. Always speak with your healthcare provider about potential interactions between supplements and medications, as this can affect how your liver processes both.
Listen to your body. If you notice digestive issues, headaches, unusual fatigue, or skin changes after starting a supplement, stop taking it and consult a professional.
Consider cycling certain supplements rather than taking everything continuously. This gives your liver periodic breaks from processing specific compounds. Cycling supplements can depend on the type of supplement and how stimulating it is to the body. Liz shares her advice on supplement cycling here.

Signs we might need more support

You can often tell when something isn’t quite right in your body and Laura adds that your body often signals when something isn’t working. She recommends looking out for the following:

Fatigue and brain fog could indicate low iron, B12, or magnesium.
Frequent illness might suggest deficiencies in vitamin D, zinc, or omega-3s.
Hair loss and brittle nails are often linked to low iron, zinc, or biotin.
Hormonal imbalances and PMS. Magnesium, B6, and omega-3s can help regulate cycles.

For Rosie, supplements can be powerful tools for optimising health when chosen carefully.

“Transparency, quality, and appropriate dosages are key to reaping benefits without unwanted side effects,” she says. “By adopting a thoughtful approach, you can support your wellbeing while ensuring your liver stays happy, too.”

Words: Holly Treacy-West