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The Healf Source
This Powerful Herb Helps To Detox And De-Bloat
Milk thistle has been shown to protect our livers, but can it help in other ways? Healf asked the experts. Here's what they said.
Written by: Tom Ward
Written on: July 1, 2026
Sometimes, ancient methods and health maxims stick around for a reason: they truly work. Perhaps that's why milk thistle, which has been a medical staple for over 2,000 years, remains one of the bestselling herbal supplements around the globe. Primarily marketed for liver health and “detox”, it’s also having a bit of a moment on TikTok and social media right now, with a whole new generation discovering its benefits and many uses.
Does this ancient staple, whose active compound is silymarin, truly deserve an update on your medicine shelf, or is it old news? Here's what the experts had to say about milk thistle and its purported benefits for your wellbeing.
What is milk thistle and what does it do in the body?
Milk thistle is a Mediterranean botanical that has been used in traditional medicinal practices for millennia, mostly to treat liver issues. The health benefits some people see can be traced back to the active compound, silymarin, a complex isomeric mixture of detoxing flavonolignans located in milk thistle seeds, which is believed to protect cells against damage, oxidative stress, and inflammation.
Modern science suggests the ancients were on to something. In a 2023 review of 29 clinical studies, researchers found that nearly 66% of patients showed improved liver enzyme levels when taking silymarin, suggesting it may have liver-protective effects. Meanwhile, a 2020 study review published in the journal Advances in Therapy, noted that “preclinical data indicate that silymarin can reduce oxidative stress and consequent cytotoxicity, thereby protecting intact liver cells or cells not yet irreversibly damaged.” In other words, there is a solid foundation to the belief that milk thistle can actually help protect undamaged cells.
“When evaluated through a clinical lens, milk thistle emerges as a complex metabolic and cellular ally,” says Tamara Warner, an author, herbologist, and aromatherapist. Warner adds that the first usage of milk thistle as medicine can be traced back to the first-century Roman Empire, where the Greek physician Dioscorides catalogued the thistle in his compendium, De Materia Medica. “It was recognised as a potent healing agent used for clearing physical obstructions of the organs and comforting systemic ailments,” Warner says.
Since then, the scientific literature surrounding milk thistle and silymarin have come a long way. Studies have found it can do everything from neutralise harmful free radicals to stabilise cell membranes, and accelerating liver repair and regeneration. Silymarin has also been found to help balance blood sugar in people with Type 2 Diabetes, and, in balancing insulin sensitivity, it can also help the body process carbs more efficiently.
Why do people think it helps with bloating?
Milk thistle’s newfound TikTok fame mostly surrounds its purported anti-bloating benefits. “The idea is that when your liver and digestive system are working well, your body should be able to process fats and eliminate waste products more efficiently, which could help reduce feelings of fullness, bloating, and discomfort,” says Rachael Ajmera, a dietitian and the founder of wellness resource Nutrimental.
Ajmera is clear, though, that the research around this health benefit of milk thistle is currently quite scant. If it works for you, great, but it's possible to experience the opposite effect when taking this herb. “Milk thistle can increase bile flow, which could cause temporary digestive issues,” Ajmera says.
Dr. Supriya Rao, MD, DABOM, DABLM, an expert in gastroenterology, takes a broader view, suggesting that milk thistle’s impact on bloating might actually come down to the fact that people who take it are making healthier lifestyle choices overall. “Bloating is related to digestion, gut motility, constipation and IBS. It isn’t really a liver problem,” she says. “The more likely theory is that someone taking milk thistle may also be improving other areas of their life like diet, alcohol intake and other healthy habits.”
The best advice is to treat milk thistle like any other supplement. While there’s anecdotal evidence that it can help bloating, it’s ultimately up to you whether you choose to use it or not. Should it have the reverse effect, as Ajmera outlines, stop!
Can it actually help with “detoxing"?
As for whether milk thistle can help us detox, the answer is both ‘yes’ and ‘no’. “The word ‘detox’ is used very loosely in wellness marketing, often giving the impression that the body can be flushed clean. Medically, that is not how detoxification works,” says Dr Amir Bhogal, superintendent lead pharmacist and director of Pyramid Pharmacy Group.
Our bodies naturally 'detox' each day, with our livers working as a highly active processing organ that uses enzyme pathways to break down substances and prepare them for removal through bile or urine. This includes alcohol, medicines, excess hormones, and other compounds the body no longer needs.
“Milk thistle does not speed up this process, but silymarin may support some of the cellular processes involved in liver resilience,” says Dr. Bhogal. Since silymarin is considered to have antioxidant and anti-inflammatory properties, Dr. Bhogal says it may help reduce oxidative stress within liver cells during normal metabolic processing. “This means it may support liver cell function at a cellular level, rather than increasing the speed at which the body removes toxins.”
The verdict on milk thistle
So, is milk thistle the magic tincture ancient Greeks and modern bloggers believe it to be? Dr. Ajmera points to “promising research”, especially in the areas of liver health, but also says that “it’s not a magic solution for better liver health, and it doesn’t detoxify your body on its own. Instead, it’s used to help keep your liver healthy so it can do its job and keep your body’s natural detox system running smoothly.”
Warner sees it as more of an integrative tool, rather than a cure-all. “When integrated mindfully, it may help individuals to balance metabolic responses, protect vital cellular structures, and support the body's natural digestive and regenerative pathways.” She adds that high-quality extracts of seventy to eighty percent silymarin are best.
The strongest benefits may be that taking supplements, including milk thistle, can encourage us to make healthier lifestyle choices that feel right for us. “If you’re concerned about your health and doing things to improve it, you’re likely making changes in other areas of your life as well, “ says Rao. “Whether you’re choosing to include milk thistle or not, this is great.”
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Tom Ward is a former Men's Health features editor, and writes regularly on sports, fitness and adventure for the Red Bulletin, Outside, and the Sunday Times. He is the author of the novels The Lion and The Unicorn, and TIN CAT.
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