Your body is already detoxing every single day. Your liver, kidneys, gut, skin, and even your lungs are constantly working to filter and eliminate toxins. But here’s the thing: these systems run on fuel — and that fuel comes from the nutrients in your diet. Without the right building blocks, your detox pathways can slow down, and you might start feeling the effects — fatigue, brain fog, sluggish digestion, and even skin breakouts.
Here are some of my favorite detox-supporting nutrients and where to get them:
- Glutathione (The Master Antioxidant):
Think of this as your body’s clean-up crew. Found in cruciferous veggies like broccoli, kale, and Brussels sprouts, glutathione helps neutralize toxins before they do damage.
- Vitamin C:
More than an immune booster — it helps your liver enzymes break down toxins and reduces oxidative stress. You’ll find it in citrus fruits, strawberries, and colorful bell peppers.
- Sulfur Compounds:
Found in garlic, onions, and eggs. These are essential for Phase 2 liver detoxification, which is when toxins get packaged up so your body can safely eliminate them.
- Magnesium:
This is your “calm mineral,” but it’s also needed for hundreds of biochemical reactions, including detox. Get it from leafy greens, nuts, and seeds.
- Fiber:
This one’s non-negotiable. It binds to toxins in your gut and moves them out of your body. Think legumes, whole grains, fruits, and veggies.
What About Supplements?
A lot of people jump straight into supplements because they’ve read about their benefits — but taking a nutrient your body doesn’t actually need can backfire. For example, too much magnesium can upset digestion, and excessive Vitamin C can cause kidney stones in some people.
Here’s my rule:
Don’t supplement without knowing your levels. Work with a professional, get tested, and make decisions based on your actual needs. Food first, supplements second — that’s the Functional Medicine Los Angeles way.
This ensures your detox plan is safe, effective, and personalized.
When Do These Nutrients Usually Decline?
- Glutathione:
Naturally decreases with age, especially after 40, and even faster if you’re under chronic stress or exposed to environmental toxins.
- Magnesium:
Levels can dip in teens with poor diets, but more often in adults over 30 due to processed food intake and high stress.
- Vitamin C:
Drops if your diet is low in fresh produce or if you smoke.
- Fiber:
Most adults of all ages don’t get enough — the average intake is less than half of what’s recommended.
- Sulfur Compounds:
Intake falls when people cut back on eggs or garlic/onion-rich dishes.
Your body already has an incredible detox system — you just need to feed it the right tools. And remember, you don’t need to overhaul your diet overnight. Start with one small change: maybe add a handful of leafy greens to your breakfast, swap a snack for fresh fruit, or throw some garlic into tonight’s dinner.
Functional Medicine Los Angeles is here to guide you every step of the way — no quick fixes, just real, lasting health. For those interested in deeper insights, functional medicine doctors can help with testing, nutrition, and tailored programs for your specific needs.