Detox is one of the most popular buzzwords in the wellness industry and one of the most misused at the same time. Harmful cleansing diets with only juices, “detox patches” and expensive slimming teas have nothing to do with true detoxification. In this article, we will look at how detoxification actually happens and what can be done to support this process.
How detoxification actually happens
The body detoxifies itself constantly – mainly through the liver and kidneys. The liver converts toxins (alcohol, drugs, metabolic products) into water-soluble compounds that are excreted with urine and bile. Kidneys filter 180 liters of blood per day.
Detox programs do not “replace” this work – they support natural cleaning mechanisms, providing the organs with the necessary nutrients.
Signs That Detox May Be Helpful
- Chronic fatigue despite normal sleep
- Regular bloating and discomfort after eating
- Rashes, dull skin, acne
- Bitterness in the mouth, nausea in the morning
- Constipation or unstable stool
- Increased toxic load (alcohol, smoking, drugs, contaminated food)
What really helps with detox
1. Water is the most important detox tool
The kidneys excrete most of the water-soluble toxins. To do this, you need to drink 30–35 ml per kg of body weight per day. During detox, it is recommended to increase to 40 ml/kg.
2. Dietary fiber
Fiber binds toxins, bile acids and heavy metals in the intestines and accelerates their elimination. The daily norm is 25–35 g. Psyllium (Loklo from NSP) is one of the most effective natural sorbents.
3. Liver support
The liver needs glutathione, sulfur (NAC), vitamins B1, B2, B6, B12, folic acid and magnesium for the work of phase I and II detox enzymes.
Milk thistle (silymarin) is the most researched herb for liver support. Protects hepatocytes from damage and stimulates their regeneration. NSP: Milk Thistle.
4. Probiotics and restoration of the microbiome
Intestinal microbiome is involved in the metabolism of some toxins. Dysbiosis (disruption of the microbiome) slows down detoxification and increases the absorption of endotoxins.
5. Antioxidants
Detoxification in the liver generates free radicals. Vitamin C, vitamin E, alpha-lipoic acid and astaxanthin neutralize oxidative stress during cleansing.
Soft detox program – 30 days
Week 1-2 (preparation):
- Exclude alcohol, processed foods, sugar
- Increase water to 2.5–3 l/day
- Add Loklo (psyllium) — 1–2 tsp. twice a day
- Start probiotics
Week 3-4 (active phase):
- Add milk thistle (milk thistle)
- Increase fiber and green vegetables (broccoli, cabbage – support detox enzymes)
- Daily physical activity of at least 30 minutes
What doesn’t work
- Juice detox (juice cleanse) — removes fiber and can cause a sharp jump in sugar
- “Detox patches” and “detox baths” – no evidence base
- Fasting without medical supervision for liver diseases
Conclusion
Detox is not a one-time procedure, but support of the body’s natural cleansing mechanisms. Water, fiber, liver support and a healthy microbiome are what a proper detox is all about. It does not require strict restrictions and costs much less than trendy detox programs.
