#21: Vitamin E Can Help Treat A Fatty Liver (NAFLD)
NAFLD (non alcoholic fatty liver disease) is a condition that occurs when excess fat builds up in the liver: a problematic precursor of generalized inflammation.
Historically, fatty livers were associated with alcohol consumption. Today, its non-alcohol-induced variant has become has become more common because of Westernized diets, sedentarism, metabolic syndrome, and obesity.
The liver filters (cleans) the blood by removing toxins and waste that eventually leave the body through urine and feces.
Many foods/nutrients have been associated with an improvement in the condition. Foods with B vitamins (B6, B9, and B12), Vitamin C, Vitamin D, and Omega-3 fatty acids have all been associated with reductions in NAFLD. However, one particular micronutrient stood out for its potency in treating the condition: and that was Vitamin E.
Vitamin E is a powerful antioxidant that protects cells from damage caused by free radicals. It is also an essential nutrient for liver health because of its ability to reduce oxidative stress (an imbalance between free radicals and antioxidants); this quality helps mitigate the damage in cells and tissues, particularly in the liver.
The micronutrient has anti-inflammatory properties, which are beneficial since inflammation is one of the main factors converting fatty livers to their more severe stages: non-alcoholic steatohepatitis (NASH) and liver fibrosis.
What Does the Science Say?
Vitamin E is one of the most powerful chain-breaking antioxidants in the human body.
In addition to its antioxidative capabilities, Vitamin E has other therapeutic effects that can retard hepatic fibrosis and prevent cirrhosis. It does so by modulating the human inflammatory response, cell injury, cellular signaling, and cellular proliferation.
Additionally, it is a powerful player in cell death and apoptosis pathways. Recent research (see the prior link) has found that it reduces the rates of apoptosis by “alleviating the intracellular mitochondrial membrane potential.” This, in turn, increases levels of anti-apoptotic protein BCL-2, and decreases levels of pro-apoptotic proteins BAX and p53.
The mechanisms are there, but what does the science say about Vitamin E’s efficacy in reducing NAFLD?
At least seven studies showed improvements in levels of two key liver enzymes: aspartate aminotransferase (AST) and alanine aminotransferase (ALT) with vitamin E treatment in patients with NASH. Other papers showed a powerful reversal of the disease with an oral supplementation of 300 mg per day.
One 2024 cross-sectional study used data from the National Health and Nutrition Examination Survey (2017 - 2020) to investigate Vitamin E’s potency in reversing NAFLD. For clarity’s sake, the extent of the disease was diagnosed with a liver ultrasound, and the subjects’ dietary patterns were determined with a 24-hour dietary recall.
After adjusting for age, gender, race, poverty level index, alcohol consumption, smoking status, vigorous recreational activity, body mass index, abdominal circumference, hyperlipidemia, hypertension, diabetes, and supplementary vitamin E use, researchers found that dietary vitamin E was inversely associated with NAFLD. It had a protective association with NAFLD in a ‘more is better’ relationship, particularly in persons without hyperlipidemia.
What Foods Contain Vitamin E?
Salmon not only contains Vitamin E. It also contains a good supply of liver-friendly omega-3 fatty acids.
You can get the best nutritional bang for your buck (as far as Vitamin E is concerned) by consuming the following:
Oils: extra virgin olive oil
Seeds and nuts: almonds and hazelnuts
Fish: trout and salmon
Vegetables: red sweet pepper, turnip greens, butternut squash
Fruit: avocado, mango, kiwi, broccoli
All the above foods are prescribed in the Iron Living Approved Foods List.
Other Lifestyle Modifications for Fatty Liver Disease
In addition to vitamin intake, there are other lifestyle changes that can manage and prevent fatty liver disease:
Weight Management: Achieving and maintaining a healthy weight is one of the most effective ways to manage NAFLD. Losing weight through diet and exercise can reduce liver fat and improve liver function.
Balanced Diet: Fruits, vegetables, lean proteins, and healthy fats are important. Conversely, one must limit or avoid sugar, saturated fats, trans fats, and alcohol.
Regular Exercise: physical activity is the most potent ‘drug’ to improve insulin sensitivity, promote weight loss, and reduce liver fat. Both aerobic exercise and strength training can be beneficial.
Avoid Alcohol: Eliminate alcohol intake to prevent further liver damage.
Manage Chronic Conditions: If you have underlying medical conditions like diabetes or high cholesterol, work with your healthcare provider to manage them effectively, as they can contribute to fatty liver disease.
Today, NAFLD is a common condition that can have serious consequences on health and longevity. While there is no single cure for NAFLD, lifestyle changes have been known to make a massive difference. A well-rounded diet, healthy weight, and regular exercise all play a role in the prevention of the disease.
