Silymarin (Milk Thistle)

Evidence: ★★☆☆☆ · Status: OTC Supplement

In plain English

The classic "liver support" herb. It's a real antioxidant in the lab, but large reviews haven't shown it clearly improves liver-disease outcomes in people.

How it works

A flavonolignan complex (chief active silybin) with antioxidant and anti-fibrotic activity; scavenges free radicals and activates the Nrf2 antioxidant-response pathway in liver cells.

Molecular target & official sources

Silybin (PubChem CID 1549163) — antioxidant; activates the Nrf2/ARE pathway.

Protocol

~140 mg silymarin, 2–3×/day (standardised extract).

Bottom line

Popular and safe, but the honest verdict is that human outcome data for liver disease is weak. Fine as an antioxidant; not a proven liver treatment.

Helps with: Live Longer

The human evidence

Despite huge popularity, Cochrane reviews found no convincing benefit on mortality or liver histology in alcoholic or hepatitis-C liver disease. Antioxidant activity is well demonstrated in vitro; hard clinical endpoints are unconvincing. Generally very well tolerated.

Stacks with

General antioxidant habits (alcohol moderation does far more for the liver).

Shares a pathway — often paired with: Omega-3 (EPA/DHA), Statins (Atorvastatin/Rosuvastatin), SGLT2 Inhibitors (Empagliflozin / Canagliflozin), Saffron (Crocus sativus).

Availability & where to buy

Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. Cheap (~S$15–25/month).

How it works: the NF-κB / Inflammation pathway →