Detox supplements are everywhere you look these days, promising to “flush toxins,” reset your system, and kick-start weight loss overnight. But according to experts, most of these claims are more marketing than medicine. The truth is, your body already has a highly effective detox system in place, and many trendy products can do more harm than good.
We turned to Ana Reisdorf, MS, RD, a registered dietitian, for clarity on what actually supports detoxification. Instead of forcing detox pathways, she recommends supplements that support the organs responsible for detoxing—namely the liver and gut. Here are two that may help, plus one popular option you should skip.
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1. Milk Thistle
Milk thistle is one of the most well-studied supplements for liver support—and for good reason. According to Reisdorf, it works by helping your liver do its job more efficiently, rather than trying to artificially "cleanse" your body.
"Milk thistle contains silymarin, a compound studied for its liver-protective effects," she explains. Research suggests it may help reduce oxidative stress in liver cells and support normal liver function, especially in people with liver stress or fatty liver disease. "While it doesn’t 'flush toxins,' it can help the liver function optimally, so it can do its job," she adds.
2. Probiotics (Specific Strains)
Your gut plays a major role in detoxification, which is why probiotics can be a smart addition when chosen correctly.
“Probiotics are another option to support gut health, one of the main detox organs,” says Reisdorf. While they don’t detox in the trendy sense, she notes that “specific strains help maintain gut barrier integrity, support regular elimination, and influence how waste is excreted.” A healthier gut can mean more efficient removal of waste and fewer toxins re-entering circulation.
3. Avoid: Activated Charcoal
Activated charcoal has become a wellness fad, showing up in everything from supplements to juices, but Reisdorf strongly advises against using it for routine detoxing.
"One supplement you may want to avoid for routine detoxing is activated charcoal," she says. While it has legitimate medical use in emergency poisoning cases, "it binds indiscriminately in the gut, possibly interfering with nutrient absorption and medications." She also emphasizes that "there’s no credible evidence that it removes toxins in healthy people."
Ultimately, your body doesn’t need harsh cleanses or detox teas to function properly. Supporting your liver and gut with supplements like milk thistle and targeted probiotics can be a great way to go—just don't be duped by trendier fad fixes.
