Tag: nutrition

Your Liver is Begging for Help! 10 Hidden Signs You Need a Detox (and 5 Powerful Supplements to Help)

by Dr. David Orman

What Is Your Liver and Why Is It So Important?

Your liver is one of the hardest-working organs in your body, playing a crucial role in metabolism, immunity, digestion, and detoxification. It also stores essential vitamins and assists in enzyme production, making it a key player in your overall well-being.

Accounting for about 2% of an adult’s body weight, the liver is structured around hexagonal lobules—tiny but powerful units with a portal triad at each corner. These triads, made up of the portal vein, hepatic artery, and bile duct, ensure that the liver receives a steady blood supply for its many functions.

At the cellular level, hepatocytes (liver cells) are organized into three zones, each responsible for different metabolic processes like bile production, detoxification, and glucose regulation. This powerhouse organ handles a wide range of tasks, including:

✔ Regulating hormones and digestion
✔ Storing fat-soluble vitamins like A, D, E, and K
✔ Balancing cholesterol levels
✔ Synthesizing proteins essential for blood clotting
✔ Playing a critical role in immune function

Perhaps most importantly, the liver helps metabolize drugs and detoxify harmful substances, transforming lipophilic toxins into hydrophilic forms so they can be excreted. With so many responsibilities, keeping your liver healthy is essential—and liver-supporting supplements can play a key role in maintaining its function.

Signs Your Liver is Crying Out for Help

Your liver works silently, without much complaint. But when it’s under stress, it sends subtle warning signs. If you experience any of the following symptoms, your liver might be begging for extra support:

🔸 Constant fatigue and sluggishness
🔸 White or yellow coating on the tongue
🔸 Chronic bad breath (even with good oral hygiene)
🔸 Unexplained weight gain, especially around the belly
🔸 Frequent cravings and blood sugar crashes
🔸 Headaches that don’t seem to have a clear cause
🔸 Digestive issues, bloating, or sluggish digestion
🔸 Nausea after eating fatty foods
🔸 Extreme sensitivity to strong smells
🔸 Pain or discomfort on the right side of your stomach
🔸 Skin problems like acne, rashes, or dull complexion

Ignoring these signs can lead to more serious liver conditions, including fatty liver disease, metabolic syndrome, diabetes, cirrhosis, and even liver cancer. If you recognize these symptoms, consider making lifestyle changes and adding liver-supportive nutrients to your routine.

5 Best Supplements for Liver Health

Supporting your liver doesn’t have to be complicated. Here are five powerful supplements that can help detoxify and strengthen your liver:

1️⃣ Milk Thistle – One of the most well-known liver-supporting herbs, milk thistle contains silymarin, a potent antioxidant that helps protect liver cells from damage and supports detoxification.

2️⃣ Grass-Fed Beef Liver – Packed with bioavailable vitamins A, B12, iron, and essential amino acids, this superfood provides crucial nutrients that support liver regeneration and function.

3️⃣ Artichoke Leaf Extract – Helps increase bile production, which is essential for breaking down fats and removing toxins. It also supports digestion and protects the liver from oxidative stress.

4️⃣ Turmeric (Curcumin) – This golden spice is a powerful anti-inflammatory and antioxidant that helps reduce liver inflammation and enhance detoxification pathways.

5️⃣ Dandelion Root – A natural diuretic, dandelion root supports liver detox by promoting bile flow and flushing out toxins, aiding digestion and reducing bloating.

Adding a sixth is an herb called Bupleurum. It is more for the emotional side of the liver. I will be writing an article about this in the near future.

Give Your Liver the Care It Deserves!

Your liver is responsible for detoxifying your body every single day, so it’s essential to support it with the right nutrients. If you’re noticing signs of liver stress, consider incorporating these powerful supplements into your daily routine—and don’t forget to maintain a healthy diet, stay hydrated, and minimize exposure to toxins.

Your liver works hard for you. Isn’t it time you returned the favor? 💚

The Multivitamin Scam: Why Real Food Wins Every Time

by Dr. David Orman

Industries thrive on false promises. Alkaline water? Check. Detox teas? Check. Lab-grown meat? Definitely check. But one of the biggest scams flying under the radar? Synthetic multivitamins.

They sell the dream: “One pill a day for all your nutrients!” But if that were true, why do nutrient deficiencies remain rampant, even though 1 in 3 Americans take them regularly?

❌ 92% lack Choline – critical for brain function
❌ 88% lack Vitamin E – essential for immune health
❌ 67% lack Vitamin K – needed for bone and heart health
❌ 50% lack Magnesium – vital for over 300 body processes

The reason? Synthetic vitamins aren’t food. They’re isolated, lab-made chemicals, often in forms the body struggles to absorb.

🔸 Iron from steak is heme iron—easily absorbed. But in most multis? Non-heme, poorly utilized iron salts.
🔸 Vitamin A from liver? Ready to use. In multis? It’s beta-carotene, which many people struggle to convert.
🔸 B12 & Folate from whole foods? Bioavailable. In multis? Synthetic versions that many can’t process, leading to potential health risks.

Real food—like eggs, steak, and liver—provides the right co-factors, enzymes, and molecular structures your body actually recognizes and absorbs.

Multivitamins give false confidence while real deficiencies persist. Ditch the synthetic quick fix. Eat like a human.

Better Alternatives:
✅ Desiccated organ supplements – Nature’s multivitamin, packed with bioavailable nutrients.
✅ Bone broth – Rich in minerals, collagen, and amino acids for gut and joint health.
✅ Raw dairy & pastured eggs – Whole food sources of vitamins A, D, K2, and essential fats.

Fuel your body the way nature intended. 🥩🍳🥛

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The Multivitamin Scam: Why Real Food Wins Every Time

Industries thrive on false promises. Alkaline water? Check. Detox teas? Check. Lab-grown meat? Definitely check. But one of the biggest scams flying under the radar? Synthetic multivitamins.

They sell the dream: “One pill a day for all your nutrients!” But if that were true, why do nutrient deficiencies remain rampant, even though 1 in 3 Americans take them regularly?

📉 Nutrient Deficiencies in the U.S.:
❌ 92% lack Choline – critical for brain function, metabolism, and liver health.
❌ 88% lack Vitamin E – essential for immune function and cellular repair.
❌ 67% lack Vitamin K – crucial for bone strength and heart health.
❌ 50% lack Magnesium – vital for over 300 biochemical reactions, including muscle and nerve function.

The reason? Synthetic vitamins aren’t real food. They’re isolated, lab-made chemicals, often in cheap, poorly absorbed forms that the body struggles to recognize.

🔎 Let’s Break It Down:

🔸 Iron from steak is heme iron—easily absorbed and used by the body. In most multis? It’s non-heme iron, a low-bioavailability form that isn’t nearly as effective.

🔸 Vitamin A from liver? It comes in retinol form—ready to be used immediately. In multivitamins? It’s usually beta-carotene, which your body must convert, but the conversion rate is low—just 3-10%. Many people, especially those with genetic variations, can’t convert enough to meet their needs.

🔸 B12 & Folate from whole foods? Perfectly bioavailable and instantly usable. In multivitamins? The B12 is often cyanocobalamin, a synthetic form that must be converted before the body can use it. And folate is often folic acid, which doesn’t exist in nature and can build up in the bloodstream, especially in people with MTHFR gene mutations, potentially leading to immune dysfunction and other health issues.

🔸 Zinc from food is bound to proteins for easy absorption. In most multis? It’s zinc oxide, a poorly absorbed, industrially synthesized form.

💡 Real Food Wins Every Time

Real food—like eggs, steak, and liver—provides the right co-factors, enzymes, and molecular structures that your body actually recognizes, absorbs, and uses efficiently. Unlike synthetic vitamins, these nutrients come in the perfect ratios, paired with essential enzymes and co-factors that enhance absorption and effectiveness.

Multivitamins give a false sense of security while real deficiencies persist. Simply popping a pill doesn’t mean your body is actually absorbing and using those nutrients effectively.

Ditch the synthetic quick fix. Eat like a human.

Better Alternatives That Actually Work:

✅ Desiccated organ supplements – Nature’s multivitamin, packed with bioavailable vitamins and minerals straight from liver, heart, and kidney. A perfect option if you can’t stomach eating organ meats.
✅ Bone broth – A nutrient powerhouse loaded with collagen, glycine, proline, and minerals essential for gut, skin, and joint health.
✅ Raw dairy & pastured eggs – Whole food sources of vitamins A, D, K2, essential fats, and high-quality protein—exactly what your body craves for optimal health.

Fuel your body the way nature intended.

Understanding Gut Health and the Microbiome: Natural Solutions for a Happier Belly

by Dr. David Orman

In recent years, the term “gut health” has become a buzzword in health and wellness circles, and for good reason. Your gut is home to trillions of microorganisms, including bacteria, fungi, and viruses, which make up what is known as your microbiome. These tiny organisms play a crucial role in digesting food, absorbing nutrients, and even supporting your immune system and mental health. When the balance of your microbiome is disrupted, it can lead to a variety of issues, including digestive problems, low energy, skin conditions, and even mood disturbances. That’s why taking care of your gut health has become a top priority for many people looking to feel better from the inside out.

One natural way to support gut health is by incorporating probiotics into your diet. Probiotics are live beneficial bacteria that help maintain a healthy balance in your microbiome. Foods like yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, which can help replenish the good bacteria in your gut, especially after an antibiotic treatment or an imbalance caused by poor diet. Probiotic supplements are also widely available for those who may not consume enough of these foods regularly.

Another great natural solution for improving gut health is adding prebiotics to your diet. Prebiotics are types of fiber that feed and nourish the beneficial bacteria in your gut, encouraging them to thrive. Foods like garlic, onions, bananas, and whole grains are excellent sources of prebiotics. By including more prebiotic-rich foods in your meals, you’re giving your gut’s good bacteria the fuel they need to function at their best, which can improve digestion, boost immunity, and even help regulate your mood.

Prevention of gut issues is just as important as treatment. A balanced diet full of fiber, healthy fats, and a variety of fruits and vegetables can help keep your microbiome in check. Avoiding overuse of antibiotics, which can kill off both good and bad bacteria, and reducing stress are also essential for maintaining a healthy gut. Stress, in particular, has been shown to have a negative impact on gut health, so finding ways to manage stress through exercise, meditation, or even spending time outdoors can go a long way in supporting your digestive system.

By taking small but impactful steps to nourish and protect your gut, you can improve not only your digestion but also your overall health and well-being. So, remember to include probiotic and prebiotic foods in your diet, focus on prevention, and take care of your mind and body to keep your microbiome balanced and thriving.

Why Am I Always Cold

by Dr. David Orman

If you’re constantly feeling cold, even in moderate temperatures, it can be a perplexing and uncomfortable experience. While it’s easy to blame external factors, such as the weather or clothing choices, underlying health issues may be at play. Natural health and wellness practices suggest a variety of reasons why some people feel perpetually cold, ranging from poor circulation to imbalances in vital energy. One common theory in natural medicine is that inadequate circulation prevents warmth from reaching extremities. This condition, often tied to weak blood flow, can be helped by herbs like ginger and cayenne pepper, which are known to stimulate circulation and increase warmth. Incorporating these herbs into your diet, either in teas or meals, may promote better blood flow and reduce feelings of chilliness.

Another theory is the concept of “Qi” (vital energy) from Traditional Chinese Medicine (TCM). According to TCM, a deficiency of “Yang” energy can make the body feel cold, as Yang is associated with warmth and activity. People with Yang deficiency may experience fatigue, sluggishness, and persistent coldness, especially in the hands and feet. Natural treatments in TCM for Yang deficiency often include warming herbs like cinnamon and dried ginger, as well as dietary adjustments to increase heat in the body, such as consuming more soups and warming root vegetables like sweet potatoes and carrots. Acupuncture and acupressure are also used in TCM to restore balance to the body’s energy and improve circulation, offering relief from the cold sensations.

From a more holistic perspective, constant coldness can be a sign of nutritional deficiencies. In particular, a lack of iron or Vitamin B12 may result in poor circulation and a drop in body temperature regulation. Natural remedies focus on enhancing these nutrients through food sources like leafy greens, legumes, and animal products such as liver and eggs, as well as supplements. For those dealing with persistent cold hands and feet, naturopathic practitioners often recommend a combination of dietary changes, herbal teas, and even regular exercise to increase blood flow and support overall warmth.

In summary, feeling cold constantly might stem from a combination of circulatory, energetic, and nutritional imbalances. While these natural remedies are helpful, it’s essential to consult with a health practitioner to pinpoint the exact cause of your coldness and tailor the treatment to your unique needs. Whether through herbal solutions, acupuncture, or dietary changes, there are plenty of ways to warm up your body from the inside out, naturally.

Ozempic Alernative

by Dr. David Orman

Ozempic, a popular medication used for managing type 2 diabetes and aiding weight loss, has gained attention for its effectiveness in controlling blood sugar and promoting weight reduction. However, it carries potential risks that should not be overlooked. Some users of Ozempic report side effects such as nausea, vomiting, diarrhea, and stomach pain, while more severe reactions can include pancreatitis, kidney damage, and thyroid tumors. The risk of these adverse effects has raised concerns about its long-term safety, especially for those with underlying health conditions.

For individuals seeking alternatives to Ozempic, several natural options have emerged as effective solutions. One promising alternative is berberine, a plant compound known for its ability to regulate blood sugar levels and improve insulin sensitivity. Studies have shown that berberine can lower blood glucose levels similarly to some diabetes medications, making it a viable option for managing type 2 diabetes without the side effects associated with pharmaceutical treatments. Another beneficial supplement is chromium, a mineral that enhances the action of insulin and helps stabilize blood sugar levels. Research suggests that chromium supplementation can improve glucose metabolism, potentially reducing the need for medications like Ozempic.

Additionally, beef pancreas extract is gaining recognition for its potential in supporting insulin production and regulating blood sugar. This natural supplement contains enzymes and hormones that may help the body maintain healthy glucose levels, offering another alternative to pharmaceutical drugs. Other options include magnesium, which plays a key role in insulin function, and alpha-lipoic acid, an antioxidant that has been shown to improve insulin sensitivity. These alternatives provide a more holistic approach to managing blood sugar levels, with fewer risks and side effects compared to drugs like Ozempic.

Always consult a healthcare professional before making changes to your treatment plan.

Weight Loss Made Simple

by Dr. David Orman

OK, maybe not “simple” but certainly simpler.

Weight loss can be a great challenge for many despite the fact there is so much information about the topic. From treatments to supplements to ice baths and 1001 things in between, there are seemingly infinite numbers of methods to lose weight. Despite that, some 41% of adults (according to the CDC) are obese, an increase of 10% over the past decade. And increasing.

To add another supplement or “quick treatment” to the mix clearly is not working. Perhaps it is not always what we are eating but HOW we are eating. Here are a half dozen methods which can in fact, improve digestion, absorption and ultimately lead to permanent fat loss.

  1. Serve Smaller Portions
    One of the easiest ways to reduce your intake is by simply serving smaller portions.Studies show that we tend to eat more when we’re given more. Use smaller plates, bowls, or glasses to trick your brain into thinking you’re eating a full meal, even if you’re consuming fewer calories.
  2. Eat Without Distractions
    Emphasizes the importance of mindful eating. When we eat while distracted—watching TV, working, or scrolling through our phones—we’re more likely to overeat. Focus on the food in front of you, savoring each bite. This helps you recognize when you’re full and prevents overeating.
  3. Avoid Eating from Large Packages
    Large containers, like family-sized bags of chips or cereal boxes, can encourage mindless overeating. Instead, portion out your snacks into smaller bowls or containers. This makes it easier to control how much you consume and limits the temptation to go back for more.
  4. Use the “Pre-Commitment” Strategy
    Decide in advance how much to eat at a party or restaurant. Having a predetermined plan reduces impulsive eating and can help you stick to healthier choices.
  5. Keep Unhealthy Foods Out of Sight
    Research from Mindless Eating shows that we eat more of the foods we can see. Keep unhealthy snacks out of view or in less accessible areas of your kitchen. Instead, make healthier options like fruits and veggies more visible and easily reachable.
  6. Slow Down and Take Breaks
    Eating too quickly can lead to overeating because our brain doesn’t have enough time to register fullness. It is recommended taking breaks while eating, putting down your utensils between bites, and eating slowly. This helps give your body time to signal when it’s satisfied.

By being mindful of these simple changes, you can significantly reduce your food intake without feeling deprived, leading to healthier habits in the long run.

Enhance Your Endurance: Herbs, Substances, and Techniques

by Dr. David Orman

Improving endurance is a common goal for Martial Artists, fitness enthusiasts, and anyone looking to boost their physical stamina. While traditional methods like weight training and nutrition are widely known, natural medicine offers several unique approaches to enhancing endurance. By incorporating herbs, natural substances, and lesser-known methods (you will learn one here), you can naturally increase your energy levels, improve recovery time, and build sustained stamina.

One of the most powerful herbs for endurance is Ginseng. (I will be doing a future article on the different types of Ginseng and what they are used for.) Known for its adaptogenic properties, ginseng helps the body adapt to stress and fatigue. It has been used for centuries in traditional Chinese medicine to enhance physical performance and increase energy levels. Ginseng works by improving oxygen uptake and reducing the perception of effort during exercise, leading to more efficient and sustained performance. Regular use of ginseng supplements or tea before workouts can help build endurance over time.

Another herb that can enhance endurance is Ashwagandha. This herb is renowned for its ability to reduce stress and boost overall vitality. As an adaptogen, ashwagandha helps the body cope with physical exertion and lowers cortisol levels, which can otherwise hinder endurance. Studies have shown that ashwagandha supplementation can increase VO2 max, a measure of cardiovascular endurance. Adding ashwagandha to your routine may help improve stamina, reduce fatigue, and support long-term athletic performance.

In addition to herbs, a natural substance like beetroot powder has gained popularity among endurance athletes for its ability to improve oxygen delivery to muscles. Beetroot is rich in nitrates, which the body converts into nitric oxide. Nitric oxide helps dilate blood vessels, improving circulation and increasing the amount of oxygen delivered to muscles during physical activity. Regular consumption of beetroot powder or juice can help enhance endurance by improving muscle efficiency and reducing fatigue.

Finally, a unique and lesser-known technique for improving endurance is breathwork. Specifically, practices like the Buteyko method (look for a future article on this soon) can significantly impact stamina. These breathing exercises focus on controlling breath to increase oxygen efficiency and reduce energy wastage. Controlled breathing can help optimize oxygen levels during intense physical activity, leading to improved endurance and reduced feelings of breathlessness. Implementing breathwork into your routine, even for just a few minutes daily, can enhance both physical performance and recovery.

Incorporating these natural remedies and techniques into your lifestyle can provide a holistic approach to improving endurance. Whether through the use of adaptogenic herbs like ginseng and ashwagandha, natural substances such as beetroot, or integrating breathwork into your training, there are many ways to naturally build stamina and enhance athletic performance.

Is Your Fish Oil Safe? Quick Home Test Explained

by Dr. David Orman
dr. orman fish oil

Fish oil, derived from the tissues of oily fish like salmon, mackerel, and sardines, is renowned for its numerous health benefits, primarily due to its high content of omega-3 fatty acids. Omega-3s, particularly EPA and DHA, are essential fats that play a crucial role in brain function, heart health, and inflammation reduction. Regular consumption of fish oil has been shown to support cognitive function, improve memory, and reduce the risk of neurological disorders such as Alzheimer’s disease. Additionally, omega-3s are linked to improved mood regulation, offering potential relief for individuals suffering from depression and anxiety.

One of the most well-known benefits of fish oil is its positive impact on heart health. Studies have demonstrated that omega-3 fatty acids help lower blood pressure, reduce triglyceride levels, and improve overall cholesterol levels. These effects contribute to a lower risk of heart disease and stroke. Furthermore, fish oil can help prevent the formation of harmful blood clots and reduce inflammation in the blood vessels, promoting better circulation and reducing strain on the cardiovascular system. For those at risk of heart-related issues, incorporating fish oil into their diet can be a simple yet effective preventive measure.

Beyond cardiovascular and mental health, fish oil has anti-inflammatory properties that can aid in the management of chronic inflammatory conditions such as arthritis. Omega-3s help reduce the production of pro-inflammatory molecules in the body, easing symptoms such as joint pain and stiffness. Regular fish oil supplementation can also support skin health, reducing the risk of conditions like eczema and psoriasis. The wide-ranging benefits of fish oil make it a valuable addition to a healthy diet, supporting overall well-being and longevity.

How To Know If It Is Safe or Toxic

Now you know the benefits but are you taking the correct one?

Here is a simple, fast way to determine if your fish oil contains toxins or not.

  1. Get one get fish oil cap.
  2. Place in freezer.
  3. Set timer for 20 minutes.
  4. Take out.

IF the capsule is pliable, it is safe.

IF the capsule is (rock) solid, there are toxins.

Yes, it is that simple and that reliable.

Remember, it is the quality and absorption of the substance that is the key!

Why People Get Sick More On Holidays

by Dr. David Orman

It is the hap-happiest time of the year. Except if you are sick. It is hard to be a part of the great celebration while needing to sleep and dealing with sinus issues and fevers.

The good news is that most or all of this is preventable. With some simple actions to do and not do, the holiday can truly be the best part of the year.

Overindulgence in Food and Its Impact on Immunity

During the holidays, rich foods and sugary treats are in abundance. These foods, while delicious, can lead to overeating and leave a large amount of undigested food in the digestive system. The accumulation of this excess food in the intestines can weaken the immune system, making the body more susceptible to illness. Research indicates that as much as 10-20 pounds (yes, POUNDS) of food accumulate.

When food isn’t fully digested, it can slow down the digestive process, leading to bloating, discomfort, and increased strain on the body. The intestines, which are home to a large portion of the immune system, become less efficient at absorbing nutrients and fighting off pathogens when overloaded. As a result, the immune system becomes less effective at defending the body against infections.

Treatment/Prevention: Including a digestive enzyme or the herb, Massa Fermentata can be a huge help in preventing these types of issues.

Stress and Lack of Sleep

Along with overindulgence in food, stress is another common factor during the holidays. The pressure to shop, cook, and attend social gatherings can lead to increased stress levels. Chronic stress has been shown to weaken the immune system by increasing the production of the hormone cortisol, which suppresses immune function.

Moreover, the holiday season often disrupts normal sleep patterns. Poor sleep reduces the body’s ability to repair and maintain its immune system, further increasing susceptibility to illness.

Treatment/Prevention: There are many substances which can be beneficial but as a general rule, Hawthorne Berry is a good place to start. It also has the side-benefit of aiding digestion.

Environmental Factors

During winter, there is less activity which can congest the lymphatic system and cause or contribute to illness. Even if you have to say indoors due to Mother Nature, get some activity and exercise. Congested lymphatic fluids always lead to health issues.

Treatment/Prevention: Exercise is a must. You can add Slippery Elm to the mix which will also help move the lymphatic fluid.

Conclusion

While the holidays are a time to relax and enjoy festivities, they also bring unique challenges to our health. Overeating, stress, lack of sleep, and weakened immunity, making it easier to fall ill. To stay healthy during this festive season, it’s important to moderate food intake, manage stress, get plenty of sleep, and take precautions to maximize your health.

Blending Natural Medicine with Pharmaceuticals

by Dr. David Orman

Balancing Pharmaceuticals with Natural Medicine

Natural medicine is like a harmonious dance between our bodies and the earth, blending seamlessly with our natural patterns and rhythms. Unlike pharmaceuticals, which often come with a laundry list of side-effects and cautions, herbs are welcomed by our bodies as nourishing food.

Of course, there are times when pharmaceuticals are necessary for serious illnesses or diseases. But fear not, there are ways to combat and even prevent those pesky side-effects. Here are some common medications and the nutrients they deplete:

  • Tylenol: Depletes Glutathione
  • Birth control: Depletes Vitamins B2, B6, B12, Folic Acid, Vitamin C, Zinc, and Magnesium
  • Metformin: Depletes all B vitamins
  • Antacids: Deplete Calcium, Zinc, Phosphorus, and Vitamin B12
  • Statins: Deplete Coenzyme Q10
  • Antibiotics: Deplete “healthy” bacteria and stomach acid
  • Steroids: Deplete Calcium, Magnesium, Potassium, and B-Vitamins

While there are more medications that deplete nutrients, these are some of the most common offenders. If you find yourself needing to take one of these medications, consider supplementing with the depleted nutrient at a different time. Try to space them out by at least an hour, so if you take your medication at 1 pm, take the nutrient at 2 pm or later. Let’s keep our bodies in balance and thriving, even in the face of pharmaceuticals.