Milk thistle has been around for centuries, but it’s making a big comeback as people become more engaged in finding natural ways to support their health. With growing awareness of how many toxins—including those from processed foods, the environment, alcohol, medications, and more—our bodies are exposed to daily, it’s no surprise that many of us are searching for ways to lighten the load. That’s where milk thistle reenters the scene.
Known for its potential to support the liver and help support the body’s natural detox process, milk thistle is becoming a go-to for those wanting to feel their best and restore balance. While it might sound rather mysterious, silybum marianum, as it’s scientifically called, milk thistle has been used for centuries as a powerful herbal remedy, particularly for liver health. It looks rather unassuming with its pretty purple hue and spiky leaves, but this botanical contains a potent compound hailed for its antioxidant, immune-boosting, and liver-supporting properties.
While milk thistle’s reputation as a liver tonic is well known, its benefits go beyond that. “This herbal powerhouse has been studied for its role in supporting the body’s response to inflammation, promoting healthy digesting digestion, regulating blood sugar, and even encouraging healthy skin,” shares Jenelle Kim, D.A.C.M., L.Ac., Doctor of Traditional Oriental Medicine.
Clearly, milk thistle has a lot to offer. As with any herbal remedy, though, it’s important to understand the botanical’s benefits and other properties before incorporating it into your routine! Here’s what to know about this long-used liver-lover.
- ABOUT OUR EXPERTS: Jenelle Kim, D.A.C.M., L.Ac., is a Doctor of Traditional Oriental Medicine. Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., is a naturopathic doctor and director of Arizona Natural Medicine.
Benefits of milk thistle
Here’s what science says about why you might want to consider adding this powerful healing plant to your routine.
1. It supports liver health and detoxification
The active compound in milk thistle, silymarin, is packed with antioxidant properties that help protect liver cells from damage, explains naturopath Kiera Lane, N.M.D., MSAc, L.Ac., Dipl. Ac., director of Arizona Natural Medicine. “Silymarin helps stabilize cell membranes, particularly in liver cells, making them more resistant to damage from toxins like alcohol, heavy metals, and pharmaceuticals,” adds Kim. It also enhances production of glutathione, the body’s master antioxidant, which plays a crucial role in detoxification.
Read More: 8 Everyday Ways To Support Your Liver
One study, published in Metabolism Open, found that those who took milk thistle for eight weeks experienced positive shifts in liver health markers. These findings suggest that milk thistle might play a role in supporting liver function and fat metabolism, Lane explains.
2. Aids in digestion and gut health
One of the liver’s primary roles is to produce bile, a digestive fluid essential for breaking down fats and eliminating toxins. Bile also plays a key role in detoxification by carrying waste products and toxins to the intestines for elimination. Silymarin, the active compound in milk thistle, has been shown to support liver cell health and function, which can lead to more efficient bile production and secretion, explains Lane.
“By improving bile flow, milk thistle can help with bloating and sluggish digestion, particularly in those with gallbladder issues,” she says. Research suggests silymarin may also have a protective effect on the intestinal barrier by reducing oxidative stress that negatively impacts the gut lining.
3. Supports hormonal balance
The liver plays a key role in processing and eliminating excess hormones, such as estrogen, from the body to maintain a healthy balance. When the liver doesn’t function optimally, hormones can build up, potentially contributing to issues like PMS, hormonal acne, and estrogen dominance (which is linked to bloating, mood swings, and irregular periods), according to Lane. “By supporting the liver’s ability to filter out excess estrogen and other hormones, milk thistle may contribute to more balanced hormone levels, helping people feel more energized, less bloated, and more in sync with their natural cycles,” she says. “Additionally, it may support adrenal health, indirectly benefiting progesterone and cortisol balance.”
While this hormone detox process is clearly important for women, it’s relevant for men, too. Due to increasing exposure to hormone-disrupting chemicals (such as BPA, phthalates, and pesticides), excess estrogen can accumulate in men’s bodies, as well, potentially leading to imbalances that affect testosterone levels, energy, body composition, and even mood, notes Lane.
4. Promotes skin health
You might not realize it, but your skin’s health is intertwined with your liver’s health. In fact, when your liver has a difficult time flushing out toxins, it can show up on your skin in the form of breakouts, dullness, and even irritation, notes Lane. That’s where milk thistle comes in. The antioxidants found in silymarin help protect skin cells from damage caused by free radicals (the culprits behind wrinkles, dark spots, and premature aging). Its antioxidant properties have even been shown to calm redness and irritation, making it particularly helpful for those dealing with existing skin issues. In fact, in one study published in the Journal of Cosmetic Dermatology, participants who applied a silymarin-containing serum experienced noticeable improvements in breakouts, redness, and the overall appearance of their complexion. Of course, milk thistle’s detoxification benefits make it helpful when taken internally, as well.
Who should—and shouldn’t—try milk thistle?
If your lifestyle (particularly related to alcohol consumption and medication use) might take a toll on your liver or if you have a history of liver concerns, milk thistle may be a game-changer, according to Lane. Since the liver also plays a major role in metabolizing hormones, it can also benefit those dealing with PMS, estrogen dominance, or hormonal breakouts by helping clear excess hormones from the body. Plus, “because it also promotes bile production, which aids digestion and nutrient absorption, milk thistle can even be useful for those who experience bloating, sluggish digestion, or gallbladder issues,” she adds.
Read More: The Best Herbs For Gut Health
Important to note: If you have a ragweed allergy, you might want to steer clear of milk thistle, as it’s in the same plant family and could trigger a reaction, according to Lane. “If you have a hormone-sensitive condition like breast cancer, endometriosis, or uterine fibroids, it’s also worth checking with your doctor first, since milk thistle may influence hormone levels,” she says. “The same goes for those with serious liver conditions like cirrhosis, as milk thistle can affect how the liver processes medications.” Finally, get the green light from a healthcare provider if you’re pregnant or breastfeeding, as the research on milk thistle’s safety in these contexts is still limited.
What to look for when buying milk thistle
When shopping for milk thistle, quality and potency matter. Lane recommends looking for a standardized extract that contains at least 80 percent silymarin. “Since absorption can be a challenge, choosing a supplement with enhanced bioavailability—like those formulated with phosphatidylcholine or in a liposomal form—can help your body make the most of it,” she suggests.
Otherwise, it’s always smart to check for third-party testing to ensure purity and potency and steer clear of products containing fillers, artificial additives, or other unnecessary ingredients. “Milk thistle comes in various forms, including capsules, liquid extracts, and powders, so pick what works best for your routine—though standardized capsules tend to offer the most reliable dosage,” Lane adds. For the highest quality, opt for reputable brands that utilize organic milk thistle, which ensures you get a clean and effective product. (Check out plnt Liquid Full-Spectrum Organic Milk Thistle Extract.)
How to take milk thistle
The recommended daily dosage of milk thistle typically ranges from 200 to 400 milligrams, taken with meals to enhance absorption, according to Kim. “Starting with a lower dose allows individuals to assess their body’s response before adjusting,” she says. “Consistency helps maximize the herb’s full restorative benefits and ensures steady support for liver and metabolic health.”
Milk thistle powder or tea can be incorporated into food and drinks, however, Lane warns that this method of consumption doesn’t always deliver the concentrated levels of silymarin found in standardized supplements. “If you’re looking for targeted liver support or therapeutic effects, a high-quality milk thistle extract or capsule is usually the best choice,” she says.