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• Regularly drink alcohol? Add these 3 supplements to protect the liver, says fitness expert

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How do supplements help in reducing the damage done by alcohol

Even the most health-conscious people sometimes enjoy a drink or two. But fitness expert Pawan Partap Singh, known as @mrfitsingh, reminds us that no amount of alcohol is truly harmless. The liver, which works like the body’s natural filter, faces the most damage when alcohol becomes a routine. However, Singh highlights that certain supplements can support liver health for those who drink regularly, though they should never be seen as a free pass to drink more.

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Alcohol and liver: The invisible stress

Each time alcohol enters the body, the liver works overtime to break it down. This process releases harmful compounds that can inflame or scar liver cells. Over time, these repeated injuries lead to fatty liver, fibrosis, or even cirrhosis. Singh explains that “supporting the liver with the right nutrients can help reduce some of this load, but prevention still starts with moderation.”

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Milk Thistle

This herbal supplement is rich in silymarin, a compound known to protect liver cells from toxins. Studies suggest milk thistle may reduce oxidative stress and help liver cells regenerate after mild damage. Singh recommends it as the first line of defence for those who drink occasionally or regularly. It doesn’t “cleanse” the liver but may help limit ongoing damage when used responsibly.

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Vitamin B-complex

Regular alcohol intake drains essential B vitamins like B1, B6, and B12 from the body. These nutrients are critical for energy metabolism and liver detoxification. Without them, fatigue, poor digestion, and impaired liver function follow. Singh notes that adding a balanced B-complex supplement can help restore what alcohol strips away, supporting better recovery and metabolism.

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Selenium

Selenium acts like an internal antioxidant guard. Alcohol consumption increases oxidative stress in the liver, damaging its cells and enzymes. Singh advises ensuring a safe daily intake of selenium through diet or supplements (only as per recommended doses). Foods like Brazil nuts, eggs, and whole grains are natural sources and should be prioritised before turning to pills.

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Why supplements are not a “license” to drink

The key takeaway from Singh’s message is clear, supplements can support but not reverse alcohol’s impact. They may help strengthen the liver, but cannot undo years of damage. A balanced diet, hydration, exercise, and regular liver function tests remain equally important. Above all, cutting back on alcohol or quitting entirely offers the best protection.

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Disclaimer

This article is for informational purposes only and should not replace professional medical advice. No amount of alcohol is considered safe for the body. Supplements mentioned should be taken only after consulting a healthcare professional. People with liver disease, chronic conditions, or those on medication should avoid self-prescribing any supplement.

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