6 Liver-Damaging Supplements and How to Recognize the Signs

The liver plays a crucial role in removing toxins from the body, but certain supplements can put it at risk. While natural supplements are often viewed as safe, they can still have harmful effects. Recognizing early signs of liver stress, like yellowing skin, allows for timely intervention.

As the bodys largest internal organ, the liver performs hundreds of essential functions, including filtering toxins from the blood, metabolizing nutrients, producing bile for fat digestion, and breaking down medications. However, excessive exposure to certain compounds can cause inflammation and injury. Some supplements contain concentrated ingredients that may strain this vital organ. Experts highlight six supplements that should be used carefully to avoid liver damage.

Green Tea Extract

Green tea extract is valued for its antioxidant and heart-supportive properties, but high doses in supplement form may be harmful. Vanessa Rissetto, M.S., RD, CDN, explains that concentrated EGCG (epigallocatechin gallate) can trigger oxidative stress and immune reactions in sensitive individuals, mimicking hepatitis symptoms. Brewed tea is safer due to lower EGCG levels. If using supplements, she advises limiting EGCG to 300 mg daily and avoiding doses above 800 mg, which have been linked to liver enzyme elevations.

Vitamin A

Vitamin A supports vision, immunity, skin health, and cellular growth, but excessive intakeparticularly as retinol in supplementscan be toxic. Unlike water-soluble vitamins, vitamin A is fat-soluble and accumulates in the liver. Tara Durden, M.S., RDN, warns that high doses increase the risk of liver toxicity. Safe supplementation ranges from 1,000 to 5,000 IU daily, while exceeding 10,000 IU can be dangerous.

Niacin (Vitamin B3)

Niacin is often used to manage cholesterol, but pharmacologic doses of 1 to 6 grams per day can harm the liver and cause jaundice. Sustained-release forms carry the highest risk. Doses above 500 mg may raise liver enzymes, and adults should not exceed 35 mg per day unless under medical supervision. Prescription-strength or high-dose niacin requires clinical oversight.

Ashwagandha

Commonly promoted for stress relief, ashwagandha is generally safe short-term, but some products have been linked to rare liver injuries, including cases requiring transplantation in those with preexisting liver conditions. Compounds called withanolides may contribute. Typical supplement doses range from 150 to 600 mg daily. Use the lowest effective dose, choose third-party tested brands, and limit duration.

Kava

Used to promote relaxation, kava can negatively affect liver health, especially in concentrated solvent extracts. Toxic metabolites and reduced antioxidant defenses may cause liver injury, with risk heightened when combined with alcohol or in people with liver disease. Water-extracted root formulations up to 240250 mg of kavalactones daily, for short-term use, are recommended to reduce risk.

Black Cohosh

Marketed for menopause symptom relief, black cohosh has been associated with idiosyncratic hepatitis and rare liver failure. The specific liver-damaging compound is unknown, so those with liver disease should avoid it. Short-term supplementation at around 40 mg daily is typical in clinical studies, but users should monitor for adverse effects.

Warning Signs of Liver Injury

If taking any of these supplements, stop immediately and seek medical attention if you notice:

• Jaundice: Yellowing of the skin or eyes
• Dark urine resembling cola
• Pale stools indicating reduced bile flow
• Upper-right abdominal pain or discomfort
• Nausea, vomiting, or loss of appetite
• Itchy skin from bile or toxin buildup
• Fatigue, particularly if persistent
• Easy bruising due to insufficient clotting factor production

Some liver issues may be symptomless early on, making blood tests important. Jaundice often signals more severe liver injury requiring urgent attention.

Many turn to supplements for health enhancement, but even herbal remedies and high-dose vitamins can be risky. Vitamin A, niacin, green tea extract, kava, ashwagandha, and black cohosh have all been linked to liver stress or injury when overused. While the liver works tirelessly, it has limits. Noticing early warning signs and following proper dosages is essential to protect this vital organ.

Author: Sophia Brooks