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Supplement Recommendations for Liver Health and Sleep Improvement at Age 39

A 39-year-old seeking advice on supplements for managing elevated liver enzymes and improving sleep amidst a busy lifestyle. Suggestions include milk thistle for liver health and melatonin for better sleep, alongside existing supplements like NAC and ZMA, paired with periodic Vitamin D intake.

  • Supplement Suggestions

    I’m 39 years old and I exercise 4 days a week quite extensively. I do have slightly elevated liver enzymes and a mild fatty liver which I’m trying to get under control. My body fats about to 18%. I have cut down liquor by a lot and will have a few drinks maybe once a month during an occasion. I’m wondering if anyone can recommend any other supplements or tweak my current stack.

    Here is a list of what I take: -Allmax vitaform -NAC -5000 IU of Vitamin D 3 times a week -ZMA at night

    5G of Creatine (just started today) -one scoop of protein every morning with oatmeal

    Any other suggestions? Even to improve liver health?

    My sleep isn’t the greatest, I have a new born and a toddler. My diet isn’t too bad I do get fruits daily and veggies almost daily.

  • Based on your situation, here are some supplement suggestions that might benefit your liver health and sleep quality:

    For Liver Health

    1. Milk Thistle: This herb has been traditionally used to support liver health. The active ingredient, silymarin, is known for its potential to protect the liver from toxins and may be beneficial for conditions like fatty liver disease1.

    2. N-Acetyl Cysteine (NAC): You're already taking this, and it's a great choice as it helps in replenishing glutathione levels, an important antioxidant that supports liver detoxification.

    For Sleep Improvement

    1. Melatonin: This is a well-known supplement that can improve sleep quality. It's particularly useful in regulating sleep-wake cycles2.

    2. Magnesium: While your current stack includes ZMA, which contains magnesium, ensuring optimal magnesium levels could further help improve sleep quality. It's known to calm the nervous system and enhance sleep2.

    3. Amino Acids: Supplements such as L-theanine can help reduce stress and promote relaxation, potentially enhancing sleep quality2.

    4. Vitamin D: Continuing your vitamin D supplementation is also beneficial for sleep, as emerging studies suggest it could improve overall sleep quality2.

    It's great that you are taking proactive steps to manage your health. Consider discussing these suggestions with a healthcare professional to tailor them specifically to your needs and existing regimen.

    Footnotes

    1. Ted George O. Achufusi, "Milk Thistle", StatPearls - NCBI Bookshelf. ↩

    2. Vicky Chan, "Efficacy of dietary supplements on improving sleep quality", PubMed. ↩ ↩2 ↩3 ↩4

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