The Detoxification Process

Prior posts, here and here, describe the different phases of detoxification in the body, this post will address how to use nutrition and other approaches to improve how these processes work.  The approach may also depend on whether the toxin is fat soluble or water soluble.  Fat soluble toxins have a longer half-life (meaning it takes longer to get rid of) and are excreted from the body, as compared to water soluble toxins, that generally have a much shorter half-life and are eliminated through urination.  

Vitamins and Minerals for Detoxification

Phase 1 of the process requires a variety of enzymes to effectuate the conversion of toxic substances into a different form  This phase primarily requires antioxidants and vitamins B2, B3, B6 and C. Magnesium is also a key player, along with iron and copper.  

Phase 2 of the detoxification process requires amino acids (from protein) and glutathione (an antioxidant), N-Acetylcysteine and selenium. Again, magnesium is also critical in this phase. Many of these important compounds can be found in food, which is the approach I recommend starting with.  You can also work with your health practitioner to determine if you are deficient in any and whether supplementation is warranted.  

In Phase 3, it is important for the body to be able to eliminate the toxins so they are not retained or recycled back into the body.   For fat soluble toxins specifically, you need to ensure adequate intestinal excretion which can be enhanced as discussed below.  

Nutritional Approaches to Detoxification

For both phase 1 and 2, adequate protein intake is required for detoxification to proceed because the amino acids are needed to keep the process running.  This is yet another reason to ensure you are getting enough protein in your diet.  High fat and sugar consumption will impede the process so adjusting your overall dietary pattern is essential.  

How to mitigate exposure with nutritional choices

The dirty dozen foods, as posted annually by the Environmental Working Group [LINK] contain high levels of pesticides as well and also can cause physiological impairments including gut dysfunction, intestinal permeability, systemic inflammation, liver congestion and mitochondrial dysfunction.  As 95% of detoxification occurs in the liver, in addition to nutrient status, the liver must be functioning optimally in order to clear the toxins out. 

Whole foods diet for detoxification

You can mitigate some exposures by not buying produce on the dirty dozen - instead buy organic produce to the greatest extent your access to it and budget allow. Processed and packaged foods contain phlalates and plasticizers that can become particularly potent when the foods are in direct contact with the packaging, at high heats for long periods and time and when foods are high in fats, contained in many processed foods.  BPA in canned foods also contain these toxins.  They are damaging because they are endocrine disruptors, blocking and impairing endocrine function.  They can also  promote the development of obesity and related inflammatory actions, as adipose tissue is inflammatory and produces an immune system response and inflammatory cytokines.  

Therefore, limit purchasing and consuming packaged processed foods.  Rather, adopt a whole foods diet. Adopting an anti-inflammatory, nutrient dense diet with omega-3 fatty acids, plenty of fiber to aid in fecal fat and excretion, and antioxidants and polyphenols to address oxidant production is important.  As noted above, diet should also be low in fat and sugar, as fat and sugar impair the detoxification process.  Specifically, consuming cruciferous vegetables, leafy greens, blueberries, kale, spinach, onions and garlic is tremendously advantageous.  There are also many anti-inflammatory spices that aid in detoxification processes like rosemary, green tea, ginger and turmeric.  One way I increase my consumption of these spices is to marinate and cook with them more frequently.  Using them is also a great way to add flavor to your food without using excess sugar and fat. 

Start sweating for detoxification

There are many good reasons to sweat and one of them is for detoxification purposes Physical activity and activities that induce sweating, like sauna, and improving hydration can also improve excretion of toxins in the body. 

Other things to avoid to improve detoxification

Further, coffee, alcohol, smoking, certain medications, inflammation, UV radiation and poor gut microbiome may deplete nutrients in the body so refraining from those things may improve detoxification processes. 

If I can help guide you towards reducing your toxin exposures in food and improving your nutrition to aid the detoxification process, please reach out!