Milk thistle, which contains silymarin, is one of the most-studied natural remedies for liver and gallbladder disorders. It also has many other health benefits, such as reducing inflammation and fighting cancer. Because of this, there are many milk thistle supplements available. What the manufacturers don’t tell you is that silymarin is poorly absorbed by the body.
Here’s what you need to know to choose the best milk thistle supplements which your body will actually absorb.
What Parts of Milk Thistle Provide Health Benefits?
Silymarin is the active ingredient in milk thistle which provides health benefits. Silymarin actually consists of several different antioxidants. The main one of these is silybin.
Silymarin is found throughout the milk thistle plant. However, it is mostly found in the seeds followed by the flowering tops. Thus, the most potent milk thistle supplements are made from the seeds or flowers – not the leaves or stems. (1, 2)
Standardized Milk Thistle Supplements
Even with supplements made from milk thistle seeds, the amount of silymarin can vary drastically. Because of this, good brands of milk thistle will standardize their supplements. This means they measure the amounts of silymarin to ensure a minimum amount.
Standardized milk thistle supplements will cost more than non-standardized ones, but you can be certain that you are getting a potent product.
How to Increase Absorption of Milk Thistle
A major problem with milk thistle supplements – including standardized ones — is that silybin has a very low bioavailability. This means it is poorly absorbed by the body. (3) To increase absorption of milk thistle, follow these guidelines:
Avoid Milk Thistle Tea
Silybin is very hydrophobic and is mostly insoluble in water. For this reason, drinking milk thistle tea is not very effective. On top of this, heat from the hot water may kill the antioxidants in the plant.
Liquid Milk Thistle Extracts Are Better Absorbed than Powders
Milk thistle as an alcohol extract is better absorbed by the body than powdered forms of the plant. Because the dosage is so small, you don’t have to worry about the alcohol causing problems. There is also some evidence that milk thistle glycerin extracts are better absorbed than powdered supplements.
It’s unclear exactly how much silymarin is absorbed from milk thistle extracts. However, they are more potent than powdered supplements and usually more affordable than the bioavailable forms talked about below. (4, 5) Horbaach makes a good milk thistle glycerine extract which is from seeds only.
Choose a Phytosome or Phospholipid Milk Thistle Formulation
While they are usually more expensive, some brands formulate their milk thistle supplements to increase absorption. One method is to prepare milk thistle with phosphatidylcholine (PT), which is a natural chemical found in the body as well as many foods like eggs and soy. When combined with PT, milk thistle becomes a phytosome, which is essentially a fat-based delivery system.
A similar method to increase milk thistle absorption is to formulate it as a phospholipid, which is a type of molecule with a hydrophilic (water-loving) head and a hydrophobic (water-repelling) tail.
Studies show that the silybin in milk thistle is absorbed 7 to 10 times better as a phytosome compared to regular milk thistle extract. (6, 7, 8, 9, 10, 11, 12, 13, 14)
So, while phytosome milk thistle supplements do tend to be pricier, your body is absorbing more of the active ingredients.
Take with Bile Salts
Some research shows that taking milk thistle with bile salts will increase absorption. (15) Because there are many liver and gallbladder benefits of bile salts, these might be worth taking anyway. See these best bile salt supplements and read ways to increase bile naturally.
