Expert shares 3 things that alcohol drinkers should do to protect their liver

There’s a growing myth that a little red wine or an occasional drink can be “good for the heart” or “harmless in moderation.”

But here’s the reality: no amount of alcohol is safe for the liver, and over time, even casual drinking can silently harm one of the most important organs in the body.

That’s why it’s very important to stay informed, especially for those who choose to drink, about what can be done to lessen the impact on the liver.

Dave Asprey, health expert and founder of the Bulletproof movement, shared some practical and science-backed tips that could offer protection, not permission, to drink recklessly, but ways to reduce potential damage for those who do.

Here’s what he recommends and what is the science behind it.

Taking a glutathione supplement can protect the liver from alcohol damage. Glutathione is a powerful antioxidant that the liver naturally produces to help neutralise toxins. Alcohol, especially when consumed frequently, lowers the body’s natural levels of this antioxidant, making the liver more vulnerable to oxidative stress.

Supporting the body’s glutathione levels through supplements like N-acetylcysteine (NAC) or liposomal glutathione can help the liver bounce back after exposure to alcohol. Several studies have backed NAC for its liver-protective properties, particularly in cases of acetaminophen (paracetamol) overdose, a compound that, when mixed with alcohol, becomes even more toxic.

However, supplements are not a free pass to binge. Glutathione can act as a cushion, but not a cure.

Certain probiotics can neutralise the effects of alcohol on the gut and liver. This may sound futuristic, but researchers have been studying how alcohol disrupts the gut microbiome, leading to what’s called a “leaky gut.” This allows toxins and bacteria to enter the bloodstream, triggering inflammation and worsening liver stress.

Dave Asprey highlights new types of engineered or targeted probiotics that may help prevent alcohol-related gut damage. While still a developing area, some strains like Lactobacillus rhamnosus and Bifidobacterium breve have shown promise in reducing gut permeability and inflammation caused by alcohol.

In short, keeping the gut healthy is a hidden strategy to protect the liver.

Taking activated charcoal before drinking can reduce hangovers and liver load. Activated charcoal has long been used in emergency rooms to bind to poisons. It’s a highly absorbent substance that traps chemicals and toxins in the gut before they get absorbed into the bloodstream.

Dave Asprey points out that taking activated charcoal before drinking can reduce not just the hangover the next day but also gas, bloating, and toxic load on the liver. This isn’t magic, it works mechanically. Charcoal sticks to substances like congeners (toxic by-products found in alcohol) and helps move them out of the system more efficiently.

Activated charcoal doesn’t absorb alcohol itself but can bind to some of the harmful chemicals consumed alongside or produced by alcohol metabolism. It’s easily available and doesn’t require a prescription.