While its Latin name, Silybum Marianum, might make it sound like milk thistle's benefits are decidedly Hogwarts-esque, they are more liver-boosting and cirrhosis-nixing than 'disarming your opponent of her wand.'
'It has strong antioxidant and anti‐inflammatory properties with a number of beneficial therapeutic applications, including the treatment of acute and chronic liver diseases, infections, drug intoxication', says nutritionist Mays Al-Ali. 'Several other protective effects have been identified for this herb, such as decreasing insulin resistance, improving neurodegenerative diseases like Alzheimer's, regulating blood pressure, and improving lipid profiles for cardiovascular health, as well as helping with improving skin and signs of ageing due to its antioxidant properties.'
Native to Mediterranean countries, though now widespread, the fruit, stem and seeds of the milk thistle plant have been used as a healer since ancient Greek times — kicked off by Dioscorides in the 4th century BC. Through the middle ages it was used in salads, but now it’s mostly commonly taken in supplement form or in teas.
As well as liver help, fans preach its uses for an army of ailments. The herbal remedy is related to the daisy family and is prickly, with purple flowers and white veins.
But do these punchy claims hold up or are they hot air? Let's dig in.
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What Does Milk Thistle Do?
The active ingredient in milk thistle is silymarin, a compound of antioxidant, antiviral, anti-inflammatory flavonoids that fights damage from free radicals.
Milk Thistle Benefits: What Can It Do?
- Protecting the liver and gallbladder
Probably best known for its detoxing properties, studies have suggested milk thistle can help treat alcohol-related liver damage, chronic liver diseases and even liver cancer. Research is ongoing into how it can best be used for specific liver issues.
'It reduces free radicals which may be produced when your liver metabolises toxic substances', says Al-Ali. 'Studies have shown improvements in liver function in people with liver diseases who have taken a milk thistle supplement, suggesting it could help reduce inflammation and damage and it is often promoted for its liver-protecting effects.'
- Help symptoms of diabetes
Combined with traditional treatment, milk thistle has shown to help type 2 diabetes by decreasing blood sugar levels, improving insulin resistance and lowering cholesterol.
- Balancing hormones
As the liver plays a big part in the smooth runnings of the adrenal system, removing excess or used hormones from the body, milk thistle is thought to avoid issues like excess oestrogen — and research seems to back this up.
- Brain function
Milk thistle has been used to treat neurodegenerative disorders, like Alzheimer’s, Parkinson's and cerebral ischemia for thousands of years. Studies suggest it can improve symptoms where the issue is oxidative stress or neuroinflammation are related to the progression of the disorder. It’s also thought to stave off age-related neurological function decline.
- Skin health
Research points to milk thistle having skin-improving benefits; particularly where inflammation is the cause of the issue, including disorders like rosacea. Due to its free radical inhibiting properties, it could also help the signs of ageing.
- Fights cancer
Though a lot of herbal remedies claim to have cancer-fighting properties, milk thistle has shown to combat the free radicals (which is what gives it potential dermatological benefits too) and helps shut malignant cells down through a process called apoptosis.
- Lowers Cholesterol
Related to milk thistles benefits to people with diabetes, it’s been shown to reduce cholesterol and in doing so lower risk of stroke and heart disease.
- Bone density
Studies suggest milk thistle may prevent bone loss by bolstering levels of calcium, phosphorus and hormones — particularly related to oestrogen — in the body.
- Balances blood sugar
A key player in disorders such as diabetes and potentially PCOS, milk thistle may lower blood sugar levels, according to a study published in the Journal of Senman Medical Sciences University and another in the Journal Of Medicinal Food.
- Weight loss
Related to the balanced blood sugars, milk thistle can help to cut chances of cravings and snacking. It's also thought to directly cut weight loss, judging by a study from Tianjin Medical University on mice with diet-related obesity .
- Boosts immunity
A strengthened immune systems has been indicated in animals and humans talking milk thistle extract — though more research is needed.
- Improves asthma
Another benefit of milk thistle’s anti-inflammatory properties, research (mice again) suggests it can protect against tightened airways caused by allergic asthma.
- Symptoms of a hangover
Thought to be kind on the liver, milk thistle has traditionally been used to counter the effects of excess alcohol due to alleged protective benefits, though as of yet evidence is insufficient.
- Indigestion
Another anecdotal benefit of milk thistle is its impact on indigestion, often marketed at people who have overindulged.
4 Health-Boosting Milk Thistle Products To Factor Into Your Day
Food-Grown Cognitive Connect Capsules
Alvita Organic Milk Thistle Tea Bags
Thisilyn Milk Thistle Capsules
Milk Thistle Organic Tincture 100ml
Milk Thistle Benefits: Let's Answer Your FAQs
Can Milk Thistle Help People With Diabetes?
Studies suggest milk thistle can help balance blood sugar levels, improve insulin resistance and lower cholesterol; all elements of type 2 diabetes.
Is Milk Thistle Good for Fatty Liver?
Linked to obesity and type 2 diabetes, which are both related to insulin resistance, fatty liver is the name for fat building up in the liver cells – and it’s becoming increasingly common.
Studies suggest milk thistle can help reduce insulin resistance in people with NAFLD (a.k.a non-alcoholic liver disease), especially when combined with vitamin E.
Does Milk Thistle Help Kidneys?
Research is by no means conclusive, but it suggests that milk thistle may have some affect on the kidneys — particularly in protecting from and restoring after drug-related damage.
How Much Milk Thistle Should You Take a Day?
Up to 420mg/day, taken orally as a supplement or in a tea, is safe for up to 41 months. It’s best to read the individual packaging and limit yourself to six cups.
What Are the Side Effects of Milk Thistle?
Milk thistle has few reported side effects, the most common being diarrhea.
It should be avoided, however, in women who are pregnant, breastfeeding or suffer from oestrogen-related disorders as it’s a phytoestrogen meaning it can mimic the effects. Also, avoid if you suffer from ragweed allergy.
Always speak to a medical expert before starting new supplements.
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