“Detoxing” has become a popular term, especially around the new year. It’s easy to get pulled in by online ads promising quick results in just a few days, but that doesn’t mean they work.
Often, “detox” is used to describe strict diets, extreme food rules, or pricey cleanses that claim to remove toxins. But what does detoxing really mean? Time to cut through the noise.
By definition, detox means filtering out harmful substances. In other words, detoxification is the body’s way of getting rid of toxins. Despite all the marketing, our bodies are detoxing all the time—every minute of every day. As leading Harley Street nutritionist Rhiannon Lambert says: “The good news is that we all already have a detoxification system. It’s called the liver, and no tea or juice cleanse will do its job any better.”
Our bodies have a strong detox system made up of the digestive tract, kidneys, liver, skin, lungs, lymphatic system, and respiratory system. These organs work around the clock to neutralize and remove toxins made inside the body and those that come from outside.
Biologically, toxins fall into two main groups. Internal toxins are made by normal metabolism, like lactic acid, urea, or waste from gut microbes. External toxins come from outside the body, such as alcohol, processed foods, pesticides, or chemicals absorbed through the skin.
We encounter many toxins every day—from pollution and preservatives to processed foods—so it’s no surprise our detox systems are always active. When those pathways aren’t working well, it can affect energy, digestion, skin, mood, body odor, and even concentration.
We can’t control all toxin exposures, but we can support our bodies. The most effective way to help detoxification is to give the body the vitamins, minerals, and nutrients it needs. These nutrients are essential for proper detox function.
B vitamins, especially B2, B3, B6, and B12, are key players. Detox happens in two phases. In Phase 1, enzymes change toxins into less harmful forms. But if these intermediate toxins build up in the liver, they can still cause damage. Phase 2 then further neutralizes those substances and turns them into forms that can be excreted in water. B vitamins support the enzymes in Phase 1 and act as cofactors in Phase 2. A deficiency in B vitamins can slow this process.
Tip: Keep up your B vitamin levels with a vitamin B complex and a balanced diet rich in fruits, vegetables, lentils, and nuts. Because the most bioavailable B12 comes from animal products, people avoiding meat should consider supplementation.
Vitamin B12 is important for the brain and nervous system, making red blood cells, and DNA synthesis. It’s involved in every cell’s metabolism, helps make fatty acids, supports energy production, and helps the body use folic acid to release energy.
Calcium, magnesium, and zinc are three key minerals. Together with vitamin D, they help maintain normal bones and teeth, support the immune system, aid normal muscle function, and reduce tiredness and fatigue. These claims are supported by the European Food Safety Authority (EFSA).