How to Improve Detoxification

The word “toxins” gets thrown around a lot and is sort of this vague idea. I used to cringe when I heard someone say, ‘drink lots of water to get rid of the toxins’. It sounded like nonsense. However, toxins are a real thing and understanding what they are, and where they are, can help us understand how to deal with them.

So let’s start with what they are. They come in many forms such as environmental (smog, pesticides, heavy metals), chemicals (BPA, phthalates, fragrances, cleaning agents), food-relaxed (alcohol, processed additives, mold), medications and recreational drugs, and microbial toxins (waste from gut bacteria or infections). The body wants to protect the vital organs so it stores the majority in the subcutaneous fat. Some gets stored in the liver, bones, and teeth. 

The liver is the main organ that handles detoxification. There are three phases to this process. First the liver breaks down toxins with enzymes such as cytochrome P450. This transforms fat-soluble toxins into water-soluble compounds that can be eliminated through bile, urine, and sweat. The second phase neutralizes toxins to prepare for elimination. These processes are methylation, sulfation, glucuronidation, and conjugation with amino acids.Then in phase three, transport proteins move the water-soluble toxins into bile or urine for excretion. This stage depends heavily on hydration, bile flow, and the proper functioning of the kidneys and digestive system.

The liver works constantly, but its efficiency can be influenced by diet, lifestyle, and environment. A nutrient-rich diet with plenty of protein, colorful fruits and vegetables, and antioxidants helps supply the raw materials for detoxification. Regular movement and hydration keep circulation and elimination pathways active. Equally important is minimizing exposure to unnecessary toxins, such as excess alcohol, highly processed foods, and environmental pollutants when possible. Here are some diet and supplements that may support the detox phases:

Phase I Support (Oxidation & Breakdown)

Phase I uses the cytochrome P450 enzymes to transform toxins. This process produces free radicals, so antioxidants are especially important.

• Vitamin C and Vitamin E – protect cells from oxidative stress
  
  
• N-acetylcysteine (NAC) – precursor to glutathione, the body’s master antioxidant
  
  
• Green tea extract (EGCG) – supports balanced Phase I activity and provides antioxidant defense
  
  
• B vitamins (B2, B3, B6, B12, folate) – cofactors for many enzymatic reactions in detoxification
  
  

Phase II Support (Conjugation & Neutralization)

Phase II attaches molecules to toxins to make them less harmful and easier to eliminate. Each pathway requires different nutrients.

• Glutathione – direct antioxidant and key conjugating molecule
  
  
• Sulfur-containing amino acids (NAC, taurine, methionine) – support sulfation pathways
  
  
• Magnesium – essential for methylation and other conjugation reactions
  
  
• Methyl donors (methylated B12, folate, betaine/trimethylglycine) – support methylation
  
  
• Milk thistle (silymarin) – supports glutathione production and protects liver cells
  
  
• Calcium-D-glucarate – helps glucuronidation, important for hormone detoxification
  
  

Phase III Support (Transport & Elimination)

Phase III moves conjugated toxins into bile or urine for excretion.

• Phosphatidylcholine – supports healthy bile flow
  
  
• Dandelion root and artichoke extract – promote bile production and flow
  
  
• Probiotics and prebiotics – support gut health and prevent reabsorption of toxins
  
  
• Fiber (psyllium, flaxseed, inulin) – binds toxins in the gut for elimination
  
  

Supplements work best when paired with healthy habits: adequate hydration and electrolytes for lymphatic flow, a high-fiber diet to support elimination, regular movement to stimulate circulation, and good sleep for repair and recovery. Here are some active things you can do to support the liver and detoxification:

A Daily Detox Routine for Natural Cleansing

Morning

• Hydrate first thing: Start your day with a glass of water to rehydrate after sleep and kickstart kidney function.
  
  
• Deep breathing or meditation: Spend 5–10 minutes with slow belly breathing or mindfulness. This oxygenates the body, calms stress hormones, and supports detox through the lungs.
  
  
• Movement: Light stretching, yoga, or a brisk walk helps activate circulation and lymph flow. Even 10–15 minutes makes a difference.
  
  
• Skin brushing: Before a shower, use a natural bristle brush to sweep toward the heart. This stimulates lymphatic drainage and exfoliates the skin.
  
  
• Contrast shower (optional): End your shower with 30–60 seconds of cool water, alternating with warm water if you like. This boosts circulation and energizes the body.
  
  

Midday

• Move often: Break up long periods of sitting with a quick stretch or short walk. This keeps lymph moving and prevents stagnation.
  
  
• Mindful breathing break: Take a few minutes to step away from screens, inhale deeply through your nose, and exhale slowly. This reduces stress, which can burden the liver.
  
  
• Natural light exposure: Spending even 15 minutes outside helps regulate circadian rhythm, which is key for sleep and overnight detox.
  
  

Afternoon/Evening

• Exercise that makes you sweat: Whether it’s a workout, brisk walk, dancing, or sauna time, sweating helps eliminate toxins through the skin while boosting circulation.
  
  
• Massage or foam rolling (a few times per week): These support lymphatic drainage and relieve muscle tension, further assisting detox pathways.
  
  

Night

• Digital wind-down: Limit blue light exposure from screens an hour before bed to encourage melatonin release.
  
  
• Gentle relaxation: Try restorative yoga, meditation, or journaling to calm the nervous system.
  
  
• Prioritize sleep: Aim for 7–9 hours. Deep sleep activates the brain’s glymphatic system, which clears waste products that build up during the day.
  
  

Weekly Add-ons

• Sauna or steam therapy: Once or twice a week, spending time in a sauna or steam room supports sweating and detox through the skin.
  
  
• Nature time: Forest walks, gardening, or grounding barefoot outdoors reduce stress and reconnect you to natural rhythms.
  
  

Here is a simple lymphatic exercise you can do to help improve lymphatic flow (which supports detoxification):

Watch Here