Milk thistle food supplement

Milk thistle , a plant that has been used for centuries for its liver-healthy benefits, is enjoying a resurgence in popularity as a dietary supplement. If you're wondering why this plant has become a staple for athletes, this article will answer all your questions. We'll explore the benefits of this supplement, its role in bodybuilding , its impact on liver health, and more, while giving you practical tips for choosing the right supplement.

What is milk thistle?

Milk thistle , or Silybum marianum , is a plant native to the Mediterranean region, traditionally used for its properties, particularly as a liver protector and against free radicals (antioxidant). Its main active ingredient is silymarin .

Silymarin is a complex of flavonoids extracted from milk thistle seeds. These flavonoids are mainly composed of silybin , silydianin , and silychristin .

The benefits of milk thistle for liver health

The liver is a vital organ, responsible for detoxifying the body, synthesizing proteins and managing fats. Thanks to its silymarin , milk thistle acts as a protector of this crucial organ. In addition to its antioxidant properties, milk thistle has properties that promote the regeneration of damaged liver cells.

Milk thistle in bodybuilding: An asset for performance

Milk thistle isn't just good for the liver. As an athlete, you can also benefit from its effects during your workouts:

• Muscle regeneration after intense exercise is crucial to prevent muscle soreness and promote muscle growth. Milk thistle has antioxidant properties that may help reduce oxidative stress caused by exercise. A study by Surai investigates the antioxidant effects of this herb (2).

Dosage and intake of milk thistle

As with any supplement, it's essential to follow the recommended dosages to safely enjoy the benefits of milk thistle. Milk thistle supplements typically contain silymarin extract. The usual dose ranges from 1/2 cup of standardized milk thistle extract per day, usually divided into two or three doses. However, it's always advisable to consult a healthcare professional before incorporating any supplement into your daily routine.

How to choose the right milk thistle supplement?

When choosing a milk thistle-based food supplement, several criteria must be taken into account to guarantee the effectiveness of the product:

• Silymarin concentration: Look for products containing a standardized silymarin extract of at least 70 to 80%. This substance is responsible for the plant's main benefits.
• Quality and origin: Choose certified brands that offer organic products, without chemical additives or unnecessary preservatives.

Conclusion: Milk Thistle, a supplement of choice

Milk thistle is a dietary supplement with multiple benefits, not only for liver health, but also for its antioxidant properties. Thanks to its properties against the action of free radicals caused by stress and its protective effects on the liver, it can be a valuable ally in your routine, especially if you are physically active. However, as with any supplement, it is important to consult a healthcare professional before starting.

Finally, when choosing a supplement, make sure it meets strict quality criteria to maximize its benefits.

Sources:

1. Abenavoli, L., Capasso, R., Milić, N., & Capasso, F. (2010). Milk thistle in liver diseases: past, present, future. Phytotherapy Research, 24(4), 607-615. https://onlinelibrary.wiley.com/doi/10.1002/ptr.3207
2. Surai, P.F. (2015). Silymarin as a Natural Antioxidant: An Overview of the Current Evidence and Perspectives. Antioxidants , 4(1), 204-226. https://pubmed.ncbi.nlm.nih.gov/26785346/
3. Abenavoli, L., Izzo, A., Milić, N., Cicala, C., Santini, A., & Capasso, R. (2018). Milk thistle (Silybum marianum): A concise overview on its chemistry, pharmacological, and nutraceutical uses in liver diseases. Phytotherapy Research, 32(3), 481-492. https://pubmed.ncbi.nlm.nih.gov/30080294/