Detoxing. Can You Cleanse Your Body with Supplements?
An interesting question was posed to me recently- Can you really detox? Does taking a detox supplement, tincture, powder, tea or drink really work.
Detoxing is an exciting concept. Whether you want to detox your liver, lymphatics, digestive system, kidneys, brain or lose weight, there is a proposed remedy out there. It’s exciting to think we can “clean” our bodies and make ourselves healthier just by using a supplement, tincture, powder, tea or drink.
The person posing this question happens to have a sister who is a highly credentialed nutritionist. According to her, the answer is a definitive “No—you cannot detox your body.”
He assumed I would disagree with her. Well, let’s take a closer look at the science behind detoxification and explore this topic together.
So, let's consider this from a logical scientific perspective
How Detoxification Works. The Science Of It All…
You all know this is the part I love.💕
The liver's detoxification system
Phase I — Modification
Phase I is primarily carried out by cytochrome P450 (CYP450) enzymes and related enzymes.
The goal is to chemically modify compounds—often through oxidation, reduction, or hydrolysis—so they can undergo further metabolism.
Examples include metabolism of:
Medications - caution if you take any medication and choose to use a commercial detox or cleanse. Check with your pharmacist for interactions.
Alcohol and other chemicals
Environmental compounds
Steroid hormones
Fat-soluble substances
The catch is…
Phase I isn't necessarily synonymous with “detoxification.”
Sometimes Phase I makes a compound more reactive temporarily. Those reactive intermediates need to be appropriately handled by subsequent pathways.
This is one reason the relationship between Phase I and Phase II matters.
This is also why I would avoid advising patients that they need to “speed up Phase I.” Faster isn't automatically better.
Phase II — Conjugation
Phase II attaches another molecule to the compound or Phase I metabolite, generally making it more water-soluble and easier to transport toward elimination.
Major Detox Pathways :
1. Glutathione conjugation
Glutathione (GSH) is one of the body's major intracellular antioxidants and an important conjugating molecule.
Glutathione-S-transferases (GSTs) can attach glutathione to reactive compounds, helping neutralize them and facilitate subsequent elimination.
Building blocks for glutathione synthesis.
Cysteine
Glutamate
Glycine
2. Glucuronidation
· The liver can attach glucuronic acid to compounds through UDP-glucuronosyltransferase (UGT) enzymes.
· This generally increases water solubility and facilitates elimination through bile or urine.
3. Sulfation
Sulfotransferase (SULT) enzymes attach sulfate groups to appropriate compounds.
This pathway is important for the metabolism of various drugs, hormones, and endogenous compounds. Sulfation commonly increases polarity and facilitates elimination.
Nutrients involved in sulfur metabolism include:
Sulfur-containing amino acids
Methionine
Cysteine
Adequate protein
4. Methylation
Methyltransferases transfer a methyl group to specific compounds.
The major methyl donor is S-adenosylmethionine (SAMe).
Do not indiscriminately take SAMe to facilitate methylation without guidance of your provider. SAMe has potential severe adverse effects when used in combination with certain other medications and supplements.
Methylation participates in numerous processes beyond detoxification, neurotransmitter metabolism, DNA methylation, and hormone metabolism.
Nutrients involved in one-carbon metabolism include:
Folate
Vitamin B12
Vitamin B6
Choline
Methionine
Riboflavin
Having a genetic variant affecting a methylation enzyme does not automatically mean a person has impaired detoxification or needs high-dose methylated supplements.
Phase III — Transport & Elimination
This phase is sometimes left out of “detox” discussions, but it is critically important.
Research describes Phase III transporters as an important component of the overall biotransformation/elimination system.
This means that making a compound more water-soluble isn't the end of the story. The body still must get rid of it.
After compounds have been metabolized and conjugated, transport proteins move them out of cells, ultimately allowing elimination through:
Urine
Bile → stool
The kidneys filter blood and regulate water, electrolytes, and acid-base balance while removing many metabolic waste products.
The GI tract eliminates substances through stool and plays an important role in determining whether certain compounds are reabsorbed or eliminated.
Simplified version is:
EXPOSURE
↓
PHASE I — MODIFY CYP450 and related enzymes
↓
PHASE II — CONJUGATEGlutathione • Glucuronidation • Sulfation • Methylation • Acetylation
↓
PHASE III — TRANSPORTMove metabolites out of cells
↓
ELIMINATION Kidneys → urineLiver/bile → stool
Destroyers of Our Bodies Own Detox Pathway
Eating highly processed, low-nutrient foods and excess calories
Relying on fast food, pizza, or calorie-loaded specialty coffees
Consuming too much sugar, salt, alcohol, and unhealthy fats
Smoking or vaping
Drinking too little water
Eating too few fresh fruits, vegetables, and quality protein
Moving too little and exercising inconsistently
Getting poor or inadequate sleep
Living with chronic stress
“Have we gradually allowed our bodies to become overwhelmed by years of choices and habits that may not fully support our health and well-being?”
Considering what we have learned so far, again raises the question- Can a pill, tincture, powder, tea, or “detox” drink really undo days, months or years of these habits in 7–30 days?
As you have learned this is a complex process involving multiple organ systems.
Health is not a 30-day cleanse. It’s a lifelong investment.
Detoxing requires supporting and enhancing these organs’ ability to do their job efficiently over the long haul. Not attempting to do the job for them for a brief point in time. It just won’t work and may often and very likely cause more harm than good.
The real “detox” starts with what you do every day: nourishing your body, moving regularly, hydrating, sleeping well, managing stress, and giving your body the nutrients it needs to repair and function.
Most detox remedies tend to focus on one area, gut, liver, colon, immunity. We now see, detoxification is not a simple process of a single organ or system. It’s a synergistic process of our entire detoxifying system for the efficiency and balance.
So, Can some pills, tincture, powder, tea or drinks really undo all that in 1 week to 30 days.
“No” you cannot efficiently or effectively detox the body through these methods. I agree with the sister nutritionist.
What We Can Do to Help Detox our Bodies?
Don't detox your body. Support your body's ability to detox.
“Provide your body with the nutrients, energy, hydration, fiber, and lifestyle conditions it needs to perform its normal metabolic and elimination processes.”
The Foundation: Nutrition
The nutritional goal isn't to “force” these pathways to work faster. It's to ensure the body has the substrates, cofactors, energy, and elimination capacity needed to function normally.
Important nutrients:
Protein → glutathione Cysteine + glycine + glutamate → glutathione synthesis
Folate + B12 + B6 + choline → Supports methylation reactions
Sulfur-containing foods → Sulfur metabolism
Fiber → GI elimination
Vitamin C + polyphenols → antioxidant defense
Protein
Provides amino acids needed for enzymes, glutathione synthesis, and tissue repair.
Cruciferous vegetables Contain phytochemicals that can influence enzymes involved in multi-substance metabolism.
·Fiber Supports normal bowel function and elimination and contributes to a healthy gut microbiome.
Adequate hydration Supports kidney function and urinary elimination.
Micronutrient adequacy Folate, B12, B6, riboflavin, choline, selenium, zinc, magnesium, and other nutrients participate in numerous metabolic processes.
·Adequate calories and energy availability The liver's metabolic processes require energy. Severe caloric restriction isn't a superior detoxification strategy.
Sleep, exercise, and minimizing exposures These are much more defensible foundations for long-term health than commercial cleanses.
Does any of this sound familiar?
If you’ve ready any of my previous blogs, there is always a theme. 😆 Healthy nutrition, exercise/activity, hydration fiber, adequate sleep, stress reduction....
Foods that support detoxification- This is not an exhaustive list but a good start.
Food / group | How it may support detoxification |
Cruciferous vegetables — broccoli, cauliflower, Brussels sprouts, cabbage, kale | Provide glucosinolates and compounds such as sulforaphane that can influence Phase I/II detoxification enzymes and antioxidant pathways. |
Eggs | Excellent source of protein, methionine, cysteine, and choline—nutrients involved in glutathione production and methylation. |
Garlic & onions | Provide sulfur-containing compounds that support sulfur metabolism and antioxidant defenses. |
Fish, poultry & lean meats | Supply protein and sulfur-containing amino acids needed for enzymes and glutathione synthesis. |
Beans & lentils | Provide protein, folate, fiber, magnesium, and other micronutrients supporting metabolism and elimination. |
Avocado | Provides glutathione-related nutrients, fiber, folate, and healthy fats; supports overall metabolic health. |
Citrus fruits — oranges, lemons, grapefruit | Provide vitamin C and flavonoids; vitamin C contributes to antioxidant defenses. Grapefruit can significantly interact with certain medications, so it isn't appropriate for everyone. |
Berries | Rich in polyphenols that support antioxidant and cellular defense pathways. |
Leafy greens — spinach, chard, arugula | Provide folate, magnesium, carotenoids, and other nutrients involved in cellular metabolism. |
Beets | Provide folate, betalains, and other phytochemicals; useful as part of an overall nutrient-dense diet. |
Whole grains & high-fiber foods | Fiber supports regular bowel movements and the gut microbiome and helps move compounds toward elimination through stool. |
Flax & chia seeds | Provide fiber and plant compounds that support gastrointestinal elimination and metabolic health. |
Nuts & seeds | Provide magnesium, protein, healthy fats, and antioxidant nutrients. |
Green tea (may have interactions with your medication- Ask you pharmacist for more info) | Provides polyphenols such as EGCG that influence antioxidant and cellular defense pathways. Concentrated green-tea extracts are different and have been associated with liver injury in some people. |
Water | Supports kidney function and urinary elimination; more water does not necessarily mean more detoxification. |
To Wrap it up!
You cannot change yesterday’s choices, but you can influence what comes next.
Each new day gives you another opportunity to invest in your health—not through perfection, but through the small choices you make consistently.
Healthy aging isn't about perfection or reversing time. It’s about giving your body the nutrition, movement, rest, and resilience it needs.
Start where you are.
Choose one healthy habit today.
Then build from there.
🥗 Nourish your body with whole, nutrient-dense foods.
💧 Hydrate to support the essential processes that keep you functioning at your best.
🏃♀️ Move your body to build strength, support your heart, preserve muscle and bone, and maintain vitality.
😴 Prioritize sleep because restoration is just as important as activity.
🌿 Manage stress and give your mind and body time to recover.
Wishing you the best in your journey.
Take Care.
Note: If you are a patient of mine, you may say, “You give out recipes for detox shakes???” Yes, the detox shake is sort of like a jump start for your motor. It’s highly concentrated in supportive nutrients to start you on your long-term journey or if you’ve had a period of poor nutrition, to get you back on track.
References
National Center for Complementary and Integrative Health. (2025, March). “Detoxes” and “cleanses”: What you need to know. National Institutes of Health. NCCIH: “Detoxes” and “Cleanses”
Pizzorno, J. (2014). Glutathione! Integrative Medicine, 13(1), 8–12.
Richie, J. P., Jr., & Burgess, J. R. (2023). Glutathione metabolism and its implications for health. The Journal of Nutrition, 134(3), 489–492.
Morris, M. E., & Zhang, S. (2025). The chemopreventive and anticancer potential of glucosinolates and their hydrolysis products from cruciferous vegetables. Nutrients, 18(5), 751.
Fahey, J. W., Haristoy, X., Dolan, P. M., Kensler, T. W., Scholtus, I., Stephenson, K. K., Talalay, P., & Lozniewski, A. (2002). Sulforaphane inhibits Helicobacter pylori urease activity. Proceedings of the National Academy of Sciences, 99(2), 761–766.
Delzenne, N. M., Bindels, L. B., Neyrinck, A. M., & Walter, J. (2025). The gut microbiome and dietary fibres: Implications in obesity, cardiometabolic diseases and cancer. Nature Reviews Microbiology, 23, 225–238.
Wu, G., Fang, Y.-Z., Yang, S., Lupton, J. R., & Turner, N. D. (2004). Glutathione metabolism and its implications for health. The Journal of Nutrition, 134(3), 489–492.
Murray, A. J., et al. (2018). Impact of supplementary amino acids, micronutrients, and overall diet on glutathione homeostasis. Nutrients, 10(8), 1111.
Friso, S., Choi, S.-W., Girelli, D., Mason, J. B., & Olivieri, O. (2017). One-carbon metabolism and epigenetics. Molecular Aspects of Medicine, 54, 7–17.
