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Bile is a fluid secreted by the liver that helps break down fat. When bile flow is limited, digestion of fats, as well as fat-soluble vitamins, may be impacted. (source, source)
Limited bile flow can negatively impact performance by impairing the digestion and absorption of fats and fat-soluble vitamins crucial for energy production and muscle function, potentially leading to indigestion, nutrient deficiencies, and decreased energy levels. Improving bile flow can enhance nutrient absorption and energy levels, supporting better performance and faster recovery. Maintaining optimal bile flow ensures effective nutrient utilization, which is essential for sustaining high performance and overall health.
Supplement with Milk Thistle: Milk thistle has been shown to support liver health. (source) Milk thistle, through its active component silymarin, supports liver health by acting as an antioxidant, reducing fibrosis, modulating immune responses, and protecting liver cells from toxins. (source) Together, these actions support bile production. Recommendation: Supplement with at least 280 mg of milk thistle daily.
Supplement with Artichoke Leaf Extract: Artichoke leaf extract has been shown to improve markers of liver health. (source) Artichoke leaf extract significantly increases bile production, which is crucial for proper digestion and gallbladder health. This increase is accompanied by a rise in total bile acid concentration, improving emulsification and absorption of dietary fats. (source) Recommendation: Supplement with at least 500 mg of artichoke leaf extract daily.
