Whether you’ve realized it or not, heavy metals (like lead, mercury, arsenic, and cadmium) have quietly made their way into modern life—and our bodies. Recently, concerns have been raised about the presence of these metals in everything from baby food and cookware to soil, seafood, and even bottled water. As awareness grows around heavy metals and their potential impacts on our health, many people are turning to supplements to help their bodies better process and eliminate these toxins.
While the body has natural mechanisms for clearing out harmful toxins (yep, including heavy metals), chronic exposure to these not-so-nice substances can overwhelm the body’s systems. Over time, this can contribute to oxidative stress, mitochondrial dysfunction, hormone disruption, and more.
In today’s world, completely avoiding heavy metals just isn’t realistic. However, ensuring you’re topped off on certain nutrients and working with detox-supporting supplements may bolster your body’s natural detoxification processes and protect your cells from oxidative stress. Here’s a breakdown of the must-haves science and holistic health experts recommend for keeping yourself healthy in the face of exposure to heavy metals (and other environmental toxins).
ABOUT OUR EXPERTS: Josh Axe, D.C., D.N.M., C.N.S., is a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist. Bonnie Taub-Dix, R.D.N., is a registered dietitian, the host of the Media Savvy Podcast, creator of Better Than Dieting, and author of Read It Before You Eat It.
Where Do Heavy Metals Come From?
Exposure to heavy metals in small (but cumulative) amounts is thought to be common, according to Josh Axe, D.C., D.N.M., C.N.S. For example, “almost every person in the world has at least trace amounts of mercury in his or her body,” he says.
Here are some of the daily ways we may come into contact with heavy metals, according to Axe:
- Air pollutants like traffic fumes, cigarette smoke, and industrial pollution
- Dental fillings (silver—a.k.a. amalgam—fillings slowly release mercury)
- Fish like swordfish, shark, tilefish, and bigeye tuna (high in mercury)
- Non-organic or imported processed foods, especially those grown in metal-rich soil
- Drinking water, particularly in areas with older infrastructure (may contain trace metals like aluminum or lead)
- In-utero (during gestation) exposure
- Household products like cosmetics, cookware, foil, antiperspirants, floor wax, adhesives, and air filters (may contain mercury)
- Tattoo ink
- Some old paints, canned foods, chocolates, pottery, and pipes (may contain lead)
What Supplements Can and Can’t Do for Heavy Metals
No supplement can magically remove heavy metals from your body overnight or completely protect you from exposure. However, certain supplements can have a notable impact and may:
- Boost antioxidant activity, which protects your cells from damage
- Support liver detox pathways
- Improve the ability to bind and excrete toxins like metals more easily
- Support overall gut and immune health
The advantage that many of these supplements have is that they help your body naturally detoxify and remove potentially harmful compounds.
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“Your liver, kidneys, gut, and skin work around the clock to help filter out what your body doesn’t need,” says registered dietitian Bonnie Taub-Dix, R.D.N., creator of Better Than Dieting, and author of Read It Before You Eat It. “Certain nutrients and supplements may offer extra support for these organs, especially for boosting your body’s natural defenses.”
5 Supplements for Heavy Metal Detox Support
Wondering which supplements you should consider? “Some of the most talked-about ingredients for detoxification include glutathione, selenium, vitamin C, chlorella, and N-acetyl cysteine (NAC),” says Taub-Dix. “These nutrients are known for their antioxidant properties, which means they can help protect your cells from oxidative stress, a key concern when dealing with toxins, including heavy metals.”
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Here’s a quick look at how these supplements work.
1. Glutathione
What it is: Glutathione is a powerful antioxidant produced in your liver, often called the “master detoxifier” for its central role in neutralizing free radicals and processing toxins, according to Axe. Sulfur-rich foods like garlic and onions, as well as cruciferous veggies like broccoli and Brussels sprouts, also support levels, Taub-Dix says.
How it helps with heavy metals: Glutathione directly binds to metals like mercury and cadmium, helping escort them out of the body through bile and urine. It also supports healthy mitochondrial function and reduces the oxidative stress caused by toxin exposure.
How to use it: Look for liposomal glutathione for better absorption, or consider precursor supplements like NAC (more on that below) that help your body make more of its own.
2. N-Acetyl Cysteine (NAC)
What it is: NAC is a precursor to glutathione and has long been used in hospitals for drug overdoses due to its powerful detoxifying effects.
How it helps with heavy metals: By boosting glutathione levels, NAC indirectly supports your body’s ability to bind and eliminate heavy metals. It also has direct antioxidant effects, helping reduce tissue damage caused by toxic exposures.
How to use it: Typical doses range from 600 to 1,800 milligrams per day, but it’s always best to consult a healthcare provider for your specific needs. NAC is often taken on an empty stomach or between meals.
3. Vitamin C
What it is: Vitamin C is a water-soluble antioxidant that’s involved in immune health, collagen production, and cellular protection, says Axe. In food, it’s found in citrus fruits, strawberries, bell peppers, kiwi, and tomatoes, Taub-Dix adds.
How it helps with heavy metals: Vitamin C acts as an antioxidant and can help reduce oxidative stress caused by heavy metals. It may even help mobilize some metals, like lead and mercury, for excretion, while also fighting the effects of other pollutants and toxins. It also supports liver function and enhances the effectiveness of other detox nutrients, according to Axe.
How to use it: Vitamin C is safe at relatively high doses (think 500 to 2,000 milligrams per day, depending on your tolerance). Buffered or liposomal forms can often reduce digestive discomfort and are thought to be more easily absorbed, says Axe.
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4. Selenium
What it is: Selenium is a trace mineral that’s needed for immune health, thyroid function, and the activation of antioxidant enzymes like glutathione peroxidase, says Axe. Think of it this way: “Selenium acts like a bodyguard for your cells,” Taub-Dix says. The mineral is found in Brazil nuts, eggs, whole grains, and tuna.
How it helps with heavy metals: Selenium binds to certain metals, especially mercury, to form inactive complexes that are easier for your body to excrete. It also reduces the oxidative stress burden that metals create and helps other antioxidants (like vitamin C) to do their job.
How to use it: Selenium is best taken in small, consistent doses. 100 to 200 micrograms per day is usually sufficient, according to Taub-Dix.
5. Chlorella
What it is: Chlorella is a freshwater green algae that’s rich in amino acids and minerals, both of which are often used in natural detox protocols. “It’s also a great source of chlorophyll and is ‘hungry’ to absorb other metals,” says Axe.
How it helps with heavy metals: Chlorella has been shown to bind to heavy metals in the gut and reduce their half-life, preventing reabsorption and encouraging elimination through the stool. It also supports immune and liver function, explains Axe.
How to use it: Use cracked-cell-wall chlorella for optimal digestibility. Start with one to three grams per day, increasing slowly to reduce the risk of detox side effects (like nausea or fatigue).
Other Tools and Strategies to Consider
While supplements can play a role in detoxification, they’re just one piece of the puzzle. “Although these ingredients can support your body’s natural detox systems, they’re not a cure-all,” says Taub-Dix. In addition to supporting your system with these nutrients, Taub-Dix recommends hydrating well, eating a fiber-rich diet, and limiting exposure to environmental toxins (like plastic food containers and bottles, especially when heated) when possible. Getting enough sleep also supports detox pathways and generally helps your body do its job more effectively.
A few tactics Axe also recommends for keeping your detox systems in tip-top shape:
- Consume probiotics (whether via supplements or fermented foods) to support gut health and potentially help the body rid itself of harmful metals
- Quit smoking and limit your alcohol intake
- Filter your water (look for filters that remove heavy metals like lead and arsenic)
- Avoid non-stick cookware and aluminum foil
- Choose low-mercury fish (think sardines instead of tuna)
- Sweat regularly (sauna use and exercise aid toxin elimination)
- Eat a whole-foods diet to keep digestion and detox pathways running smoothly
- Add antioxidant-rich herbs and spices (such as basil, parsley, oregano, rosemary, thyme, ginger, turmeric, cinnamon, and cilantro to your cooking whenever possible
The Bottom Line
Supplements aren’t a magic bullet for heavy metal exposure, but they can help your body respond more effectively. Nutrients like glutathione, NAC, vitamin C, selenium, and chlorella offer antioxidant protection and support your natural detox systems, promoting overall resilience and working against oxidative stress.
Of course, the best approach is a holistic one! Reduce exposure where you can, support your body’s defenses with nutrient-rich foods and targeted supplements, and talk to your doctor or practitioner if you suspect high exposure or toxicity. “Before adding any new supplement to your routine—especially one that claims to ‘detox’ you—talk to a qualified health professional who knows your unique health history,” advises Taub-Dix. All those TikToks about heavy metal detoxes may be flashy, but moving out heavy metals safely often requires a more measured approach.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.