Supplementing your diet

You should not need to take supplements if you are eating a varied diet with plenty of fresh fruits and vegetables of different colours, and lots of pulses, grains, nuts and seeds, but in practice it can be quite tricky covering all your basics.

Multivitamins

Most detox diets recommend that you take a good multivitamin and mineral supplement, which contains as least 100 per cent of the recommended daily allowance (RDA) of vitamins A to E, plus the minerals calcium, iron, zinc, magnesium, potassium and selenium.

Choose a well-known brand but read the label to watch out for any hidden ingredients, such as peanut oil, milk, gelatine, gluten, yeast or artificial flavouring and colours. Effervescent vitamins are best avoided because they can rot your teeth.

Essential Fatty Acids

The other supplement that you are strongly recommended to take on the detox programme is an essential fatty acid blend with omega-3 (linolenic acid) and omega-6 (linoleic acid). Essential fatty acids (EFAs) are found naturally in nuts, seeds, green leafy vegetables, whole grains and oily fish but it is estimated that eight out of ten people do not get enough from their diet. EFAs are essential for the production of prostaglandins that balance metabolic reactions, and imbalances can cause a range of symptoms such as skin rashes, frequent thirst, dry hair and skin, low sex drive and a lowered immunity to infections. Take 500-1000mg of evening primrose oil, 1-4g of a fish oil supplement or a dessertspoon of flaxseed oil.

Made from the roots, stems, leaves, flowers, sap, bark, fruit and seeds of different plants, herbal supplements can be powerful detox helpers, stimulating liver and kidney function and protecting your organs and tissues from released toxins. Herbalists prefer to use tinctures made by soaking the herbs in an alcohol base, but you may find it more convenient to take tablets or capsules, made from dried or powdered extracts of the active component of the herb. You can also drink teas prepared from dried herbs, although the dosage will not be exact in this instance.

When buying herbs, do look out for 'standardized' extracts which tell you how much of the active ingredient is present in each dose. Many cheap, non-standardized preparations contain very little. It's not advisable to take more than one herb at a time except under the supervision of a qualified herbalist, as there might be interactions (although you can drink herbal teas quite safely). Don't take herbs at all, without discussing it first with your doctor or specialist, if you are on any prescribed medication or have a chronic illness or health condition. Below you will find the best detox herbal supplements, their uses and the does you should take.

Echinacea

If you are prone to colds or the flu virus, try this immune system booster as a part of your detox plan. Studies have shown that people taking echinacea get half as many infections as those who don't, and the ones they get tend to be less severe. It promotes sweating and can help with chronic fatigue syndrome following a viral infection. Take a 500mg tablet or 20 drops of tincture a day during a detox to help with cleansing. If you do get a cold or flu, take 300mg three times a day to help fight it off.

Milk Thistle

The most famous detox herb, and rightly so. More than 300 studies have now shown that its active ingredient, silymarin, can protect liver cells from the poisonous effects of alcohol and other toxic chemicals. It inhibits free radical formation and boosts glutathione levels in the liver by over 33 per cent. It prevents poisons from penetrating the liver cells and also stimulates them to regenerate after cell damage. If you are not taking any other detox herbs to treat specific symptoms, choose this popular detox aid. Start with a does of 100mg taken three times a day, standardized to at least 70 per cent silymarin, or take 20 drops of milk thistle tincture in water.

Artichoke Extract

Globe artichoke is related to milk thistle. A number of studies have shown that artichoke leaf extracts can reduce the effects of excess alcohol, lower cholesterol, increase bile secretion and improve digestive symptoms such as bloating and flatulence. In a study of 550 people taking artichoke extracts for 66 weeks, abdominal pain was reduced by 76 per cent, constipation by 71 per cent and bloating by 66 per cent. If you experience a lot of digestive system problems, try taking standardized 320mg capsules one to three times a day with food.

Buchu

The leaves of this aromatic herb are diuretic and stimulate kidney cells to flush toxins from your body more quickly. Bachu has antibacterial properties that combat urinary tract infections and it helps to prevent kidney stones. You can buy bachu leaves with which to make a tea from most good health food shops, or buy ready-made teabags. You can also buy bachu tincture. Try this if you don't urinate very often or you have a history of urinary tract infections, to make sure that your kidneys function effectively during a detox.

Dandelion

If you have a sluggish digestion and are prone to constipation, this should be your detox aid of choice. It stimulates the liver to increase the flow of bile and has a gentle laxative action. It is also good for addressing hormone imbalances that are caused by oestrogen dominance, with symptoms such as cyclical breast pain in women. Drink three cups of dandelion tea or coffee a day or buy standardized 500mg extracts or tincture.

Ashwaganda

This is the supplement for you if have a high-stress lifestyle. Studies suggest that it prevents the depletion of vitamin C and cortisol during periods of stress, reduces anxiety and promotes refreshing sleep. It boosts immunity and energy levels an can act as an aphrodisiac, counteracting impotence in men. Take two 250mg capsules a day or mix dried root powder with some boiling water and honey. Try the stress-reducing techniques in the following pages.

Schisandra

If you have to take prescription drugs, work with toxic chemicals or have a problem with alcohol abuse, this can protect the liver and speed toxin removal from the body. The berries are the detoxification agent and can be taken as a tea or in extracts of 300mg. It might be worth taking schisandra preventively before painting your house or adding fertilizer to the garden, to raise your resistance to the toxins you'll be exposed to.

Panax Ginseng

For those with a history of smoking, heavy drinking, or taking street, OTC or prescription drugs, ginseng can be used to protect the body from cancers and reduce the damage caused by long-term exposure to the toxins in these substances. Don't take it if you have high blood pressure. You are advised to take ginseng for two weeks on, two weeks off. Choose a standardized product with no less than 5 per cent ginsenosides and start with around 600mg a day. Alternatively, boil 1 teaspoon of dried root for 10-20 minutes to make a tea, or take 20 drops root tincture.

Aloe Vera

Fresh aloe vera juice, found in good health food shops, is a powerful tool for rectifying intestinal problems like bloating, flatulence, constipation and irritable bowel syndrome. Start with a small (50ml) daily dose or follow the guidelines on the product. Some people find the laxatives effects of pure juice too powerful.