When I first retired, I thought I’d finally be able to slow down, relax, and maybe take better care of my health. No more stress from work deadlines, no more takeout dinners at 9 p.m., and no more skipping doctor’s appointments. Like many retirees, I started exploring vitamins, herbal remedies, and supplements. After all, if it says “natural” on the bottle, it must be good for me, right?

Well, not always.

The truth is, our livers do a lot of heavy lifting for us, especially as we get older. It’s the body’s personal filter system, working around the clock to process food, alcohol, medications, and yes, supplements. And while some herbs can actually help protect the liver, others can do serious harm. In retirement, when many of us are already juggling prescriptions for cholesterol, blood pressure, or diabetes, it’s especially important to know which supplements to treat as friends and which to treat as foes.

So let’s walk through this together: the good, the bad, and the “maybe” when it comes to herbal supplements and your liver.

The Bad News First: Herbal Supplements That Can Hurt Your Liver

I know, I know, no one wants to start with the negatives. But let’s rip the bandage off. Some of the most dangerous supplements for the liver are the ones people assume are perfectly harmless. Here are a few of the worst offenders:

Kava
Marketed for relaxation and anxiety, kava has a long history of traditional use. Unfortunately, it’s also been linked to cases of severe liver damage and even liver failure. I like a calm evening as much as the next retiree, but kava tea isn’t worth the risk.

Comfrey
This old-fashioned “healing” herb contains compounds that can cause irreversible liver damage. It’s sometimes sold in teas or natural remedies, but in my opinion, it belongs in the same category as lawn weeds, something you keep out of your house, not put in your teacup.

Chaparral
Some people turn to chaparral for “detoxing” or weight loss. Ironically, it can do the opposite, there are cases where it caused hepatitis and even liver failure. If you ever see a bottle of this stuff at a health store, just keep walking.

Pennyroyal
Used in the past for digestive and menstrual issues, pennyroyal contains pulegone, which is highly toxic to the liver. This one has sent people to the ER.

Germander
Another herb once used for weight loss. Instead of shrinking your waistline, it might shrink your lifespan if you take too much. Definitely one to avoid.

Green Tea Extract (concentrated form)
Now, before you put down your cup of green tea in horror, let me clarify: drinking green tea is safe and even healthy. The problem is with the high-dose concentrated supplements, which can overwhelm the liver and trigger inflammation.

Black Cohosh
A popular menopause remedy, black cohosh has been linked to liver injury in some cases. The jury is still out on whether the plant itself or contaminants are the culprit, but either way, I’d think twice before using it long-term.

Aloe Vera (oral supplements)
I love aloe vera for sunburns, but swallowing concentrated aloe extracts can cause liver inflammation. Stick to the gel for your skin.

Greater Celandine and Skullcap
Both of these have been tied to hepatitis and liver damage. If they’re in your supplement cabinet, it may be time for a little spring cleaning.

The Good News: Herbs That Support Liver Health

Now let’s brighten the mood. Not all herbs are out to sabotage your liver. In fact, some can actually help protect it, when taken sensibly. Here are a few worth knowing about:

Milk Thistle
The superstar of liver-friendly herbs. Milk thistle contains silymarin, a compound with antioxidant and anti-inflammatory properties that can actually help liver cells regenerate. Many people with fatty liver or mild liver issues take this one, and it has a pretty solid safety track record.

Turmeric
This golden spice isn’t just for curry. Curcumin, its active ingredient, helps calm inflammation and oxidative stress in the liver. Just don’t forget it absorbs better when paired with black pepper.

Dandelion Root
Yes, the same “weed” that pops up in your yard every spring. Dandelion root has traditionally been used to support liver function and digestion. As much as I cursed those yellow flowers when mowing the lawn, I can’t deny the root has some benefits.

Schisandra Berry
Used in Chinese medicine, schisandra is an adaptogen that may help the liver handle toxins better. Think of it as a resilience booster for your body’s filter system.

Artichoke Leaf
Besides tasting good in dip, artichokes are rich in compounds that promote bile flow and support cholesterol balance. Your liver appreciates both.

Ginger and Holy Basil
These common kitchen herbs are surprisingly powerful antioxidants. They can help reduce inflammation and oxidative stress, which gives your liver a break.

The Middle Ground: Proceed with Caution

Some herbs, like licorice root, have benefits but can also cause problems if you overdo them. Long-term, high-dose licorice can raise blood pressure and lower potassium levels, two things your doctor definitely doesn’t want to see. That’s why it’s important to look at dosage, duration, and your personal health situation. Don’t overdo anything, I guess, is the real lesson here.

Why This Matters More in Retirement

Our bodies change as we age. The liver, like every other organ, doesn’t process things quite as efficiently as it used to. Add in the fact that many retirees are taking prescription medications,statins, blood pressure pills, diabetes drugs,and you’ve got a recipe for potential drug-supplement interactions.

One of the biggest risks is that herbal supplements are not tightly regulated. Contamination, mislabeling, and inconsistent dosages are unfortunately common. That “pure black cohosh” capsule might not be pure at all.

So while herbs can be a valuable part of your wellness plan, they should never be taken blindly. I always recommend talking to your doctor or pharmacist before adding anything new. It may feel awkward to bring up herbal remedies during your checkup, but trust me,your healthcare team would much rather you ask than end up with a liver problem down the road.

Lifestyle Still Matters Most

Supplements can be helpful, but they’re just one piece of the puzzle. The real heavy-hitters for liver health are lifestyle choices:

• Go easy on alcohol. I enjoy a glass of wine now and then, but daily drinking is rough on the liver.
• Maintain a healthy weight. Fatty liver disease is one of the most common issues in retirement, and losing just 5–10% of body weight can make a huge difference.
• Cut back on sugar and processed foods. Excess sugar gets turned into fat in the liver. A little dessert is fine, living without pie is no way to spend retirement, but balance is key.
• Stay active. Regular walking or exercise improves liver function along with everything else.

Wrapping It Up

When it comes to herbal supplements and the liver, here’s my takeaway: not all “natural” products are safe, and not all are harmful. Some can do real damage, while others may help your liver stay healthy. The key is knowing which is which, checking in with your doctor, and remembering that lifestyle habits often matter more than pills.

After all, the best thing you can do for your liver in retirement is to treat it with respect. It’s been working hard for you all these years. The least we can do is not make its job harder with a questionable capsule.

So before you start any new supplement, do your homework, ask questions, and remember: your liver is like a faithful old friend. Take care of it, and it’ll take care of you.

Don’t wait until it’s too late, get your financial house in order today!

Happy retirement planning!