Vitamins and Liver Health: How to Supplement Safely

As the dietary supplement market continues to grow, cases of toxic hepatitis, or liver toxicity, appear to be on the rise as well.

Experts suggest that not only are more people taking supplements, but they’re also taking more of them, with ingredient combinations and higher doses leading to liver injury in some individuals.

While research says it’s clear that certain herbal supplements may be harmful for liver health, a few vitamin supplements may be harmful as well.

Fat-Soluble Vitamins and Liver Health

When your body accumulates excess amounts of fat-soluble vitamins like A, D, E, and K, it stores them in the liver, body fat, and some muscle tissue.

These vitamin stores aren’t removed from the body as quickly as water-soluble vitamins, most of which are eliminated via urine each day, according to Merck Manual. Each fat-soluble vitamin has a threshold at which it can become toxic to the body.

There’s limited evidence that excess vitamin D, E, or K leads to liver damage in otherwise healthy people. But taking too much vitamin A — more than 40,000 IU daily from food and supplement sources collectively — may cause liver toxicity, says Cleveland Clinic.

B Vitamins and Liver Health

Most B vitamins are considered water soluble, but the liver can store excess vitamin B12 for several years until it needs to use it, explains MedlinePlus.

Interestingly, research shows elevated B12 concentrations in the liver can be a sign of liver damage, but extra vitamin B12 is unlikely to cause liver damage in healthy individuals, notes LiverTox.

Meanwhile, high doses — over 2,000 milligrams per day — and certain formulations of vitamin B3, or niacin, have been linked to acute liver injury, says Mayo Clinic, although it’s uncommon.

If you’re taking other medications, herbs, or supplements that come with liver health warnings, be wary of supplementing with niacin at the same time.

Vitamins and Liver Disease

According to a review of medical literature, people with liver disease may require vitamin supplementation, as liver damage can impair the body’s ability to absorb certain vitamins.

Assessing one’s needs for vitamins C, D, E, and K in particular and supplementing accordingly under the supervision of a doctor is important. Each of these vitamins play a unique role in supporting overall liver health.

How to Avoid Vitamin Toxicity

Similar to medications, taking high doses of certain vitamin supplements can put extra stress on the liver, potentially leading to liver damage, says Cleveland Clinic.

Due to this risk and other harmful side effects, it’s important to get your healthcare provider’s approval before adding any vitamin supplement to your wellness regimen.

The best way to obtain the variety of vitamins, minerals, and other micronutrients your body needs to thrive is to consume a diverse diet of healthy foods, MedlinePlus says.

Unlike supplements, foods typically don’t contain vitamins in amounts high enough to pose health risks like liver damage.

However, if you are pregnant, have insufficient dietary intake of certain vitamins, or have a medical condition such as liver disease that inhibits vitamin absorption, your healthcare provider may recommend certain supplements to ensure your nutritional needs are met.