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The gallbladder is an organ of the digestive system responsible for storing and releasing bile into the digestive tract. Bile is a fluid secreted by the liver that aids in the breakdown of fats. When gallbladder function is limited, bile may build up in the blood, and fat digestion may be affected. (source, source)
When bile cannot reach the small intestine, it impairs the digestion and absorption of fats and fat-soluble vitamins, crucial for energy production and muscle function. This can lead to symptoms like indigestion and nutrient deficiencies, potentially decreasing energy levels and hindering athletic performance and recovery. If bile flow is restored and digestive health is managed effectively, athletes can regain optimal nutrient absorption, improving overall energy and performance. Effective management of bile flow can enhance muscle function and accelerate recovery, supporting peak athletic performance.
Supplement with Vitamin C: Vitamin C has been shown to be associated with gallbladder health. (source) Vitamin C supplementation has been shown to alter the composition of bile acid, and it is associated with a longer nucleation time, which reduces the formation of cholesterol crystals and subsequent risk of gallstone formation. (source) Recommendation: Supplement with at least 100 mg of vitamin C daily.
Supplement with Milk Thistle: Supplementation with milk thistle has been shown to positively affect markers of gallbladder insufficiency. (source) Milk thistle, through its active compound silymarin, supports gallbladder function primarily by reducing oxidative stress and inflammation and stabilizing cell membranes. (source) Recommendation: Supplement with at least 280 mg of milk thistle daily.
