Cleavers support the lymphatic system
Often-overlooked the lymphatic system is integral to our daily health. Many people think of it just in terms of ‘detox’ or ‘cleanse’ but underneath the surface, the lymphatic system is quietly working away to promote our immune and cellular metabolic elimination systems with far reaching benefits to skin, brain, and cardiovascular health. Medical Herbalist and senior nutritionist Corin Sadler offers advice on how to revitalise this often-missing link with diet, herbs and lifestyle.
The role of the lymphatic system
The lymphatic system is a complex system of vessels, nodes, organs, lymphoid tissue within other sites, bone marrow, and finally lymph fluid itself. Its main functions are threefold and described below but emerging evidence is beginning to link the health of the lymphatic system to other metabolic diseases including diabetes and obesity where the lymphatic system shows abnormalities in terms of its ability to move lymph around the system and poor lymph vessel barrier integrity. Dysfunction may also link to high blood pressure for those who are salt-sensitive, inflammatory bowel diseases, and brain diseases such as dementia, highlighting there is still much to learn about its role in health and disease. In its extreme form lymphatic system dysfunction can lead to excess lymph fluid accumulation or Lymphedema where fluid build up links to increased inflammation and fat cell deposition.
Fluid Balance
Every day around twenty litres of plasma (the fluid part of the blood) flows out through the tiny capillaries of your blood vessels taking water and nutrients to cells and tissues becoming interstitial fluid. Whilst the majority goes back to the capillaries taking waste, proteins, and water with it for excretion around three litres remains in the body tissues at any one time. It is the lymphatic system which keeps this fluid constantly flowing before entering back into the blood vessels via veins.
Protection from invaders
Producing white blood cells in the bone marrow and circulating them via its vessels, the lymph nodes carry out surveillance on the lymph fluid for pathogens, destroying them and acting to clear damaged cells, by flagging them to the immune system. It also transports antibodies produced by the immune system and plays a role in regulating inflammation. The one cell thick lining of the lymph vessels plays differing roles in protection depending on location as well as modulating the migration or movement of immune cells in response to tissue injury.
Transport of fats and nutrients
Larger fatty acids and fat-soluble vitamins in the diet are absorbed via the intestine and enter the lymphatic system where they are parcelled up into smaller sized particles before being transported to the blood stream.
Supportive herbs
Cleavers
This is a tonic for the lymphatic system, encouraging lymph flow and reducing congestion and inflammation. It has diuretic action, helping the body eliminate excess water and gently supports the kidneys in their role in water balance and waste removal via urine. It is especially useful for supporting the lymphatic system where there are swollen lymph glands, water retention, tender breasts where associated with fluid build up (breast tissue has lots of lymphatic vessels and nodes) as in PMS, but also for those prone to skin breakouts.
Cleavers is excellent for a spring cleanse. Many know it as ‘sticky willy’ or ‘goosegrass’. It can be picked fresh and added to a jug of cold water and allowed to infuse overnight before sipping throughout the day, or as a tincture which can be added to a drinks bottle.
Burdock
Burdock root has a strong affinity with the lymphatic system, promoting detoxification and encouraging resolution of congestion. It helps where lymph glands are swollen or inflammation is present and encourages strong immune function and regulation. Supporting both the liver and kidneys to encourage effective elimination of metabolic waste, it is excellent in combination with dandelion, especially when working on skin related conditions.
Dandelion
Both the leaves and the roots of the dandelion have medicinal benefits. The root is most bitter tasting and therefore excellent for stimulating the liver, helping remove toxins both via this route but also the kidneys. Dandelion leaf, whilst bitter, has a more diuretic action, helping the body with fluid elimination. Combining both in a cleansing elixir with burdock, cleavers and nettle is a gentle way to use dandelion’s actions. Add to a water bottle and sip throughout the day or add to a glass of water and take first thing in the morning to stimulate cleansing pathways.
Red clover
Another lymphatic tonic, red clover is excellent for helping improve skin conditions via its action on the lymphatic system. Valuable for those with breast tenderness around menstruation, it has astringent or tissue tightening properties, helping improve lymph tissue integrity. Its diuretic and detoxifying properties are good for helping resolve skin inflammation.
Nettle
With nourishing and diuretic properties nettle leaf has a strong affinity with the kidneys promoting excess fluid removal and relieving congestion and is therefore a good choice for supporting the lymphatic system. Astringent (tightening) but also nourishing, it helps restore vitality and function to tissues and systems. It can be foraged and used in soups or infused and drunk as tea (use gloves!) and is one of the herbs included in any ‘spring tonic’ across Europe.
Oregon Grape
Promoting detoxification, the root of the Oregon grape works primarily via the liver stemming from its bitter, stimulant qualities. (Holmes). It helps shift stagnation and so helps support the lymphatic systems’ flow. It is best started at a low dose and built up as it has powerful action.
Echinacea
Mostly considered for its immune modulating activity and for infection, the roots of Echinacea are also considered as a lymphatic, i.e. supportive of the flow in the lymphatic system. It is all these actions that make it especially useful where the lymph nodes are swollen indicating they are dealing with some kind of pathogen or infection.
Diet and nutrition
Fat
Too much fat in the diet can give the lymphatic system a heavy workload. During infection it can be helpful to be mindful of your overall fat intake to allow for optimising the immune role of the lymphatic system.
Water
Hydration is key for the lymphatic system. Adequate fluid intake is needed to help maintain circulation of lymph. Swollen nodes can occur during periods of dehydration.
Nutrients
Research into nutrients which support the lymphatic system is currently very limited. It is logical that nutrients beneficial for supporting blood vessels might be similarly beneficial for the lymphatic vessels in maintaining tissue integrity and therefore optimal permeability and function. Vitamin C is needed for collagen formation which forms part of the connective tissue in the outer layer of lymphatic vessels.
The inner lining of lymph vessels is the epithelial lining, a one-cell thick layer, which in the lymphatic capillaries allows for fluid flow. Nutrients which support the epithelial layer of cells include vitamin A, vitamin D and zinc, Deficiency in these nutrients is known to reduce epithelial integrity. Taking a multivitamin can be a good way to increase levels. Beta-carotene can be used to increase vitamin A levels as it is converted to vitamin A in the body with no risk of toxicity that accompanies vitamin A supplementation.
Eating plenty of yellow and orange fruits and vegetables which are high in beta-carotene is a good way to top up with the dietary sources. Zinc is found in fish, meat, pulses, nuts, seeds, and eggs so including a variety of these will help top up your levels. Vitamin D is synthesised from the action of sunlight on skin meaning many people have suboptimal levels during winter, making supplementation key.
Lifestyle
Lymphatic vessels rely on muscular contraction to move fluid through them, making movement and exercise key to keeping it healthy. For those with sedentary jobs engaging in regular movement throughout the day is beneficial to prevent stasis. Anything which makes the muscles work counts, including gardening, housework, and walking, or even sitting exercises which use both upper and lower limb movement. Its effects on health from cardiovascular disease to skin and lymphoedema are well-known, but it has been shown to help brain waste clearance too with a neuroprotective effect.
Skin brushing and massage may also help, as can deep breathwork exercises which reach lymphatic tissue deep within the torso.
Choosing organic food and limiting exposure to chemicals from the environment like cleaning products also takes some of the pressure off this hardworking system.
Pulling the threads together
When working to support the lymphatic system, it always starts with hydration and exercise which are fundamental to healthy lymphatic flow. Take a look at diet and try to focus on clean, organic eating, choosing wholefoods and plenty of vegetables and fruit to provide vitamin C, and be mindful of high fat ultra processed foods. Supplement herbs or taking a combination of herbal elixirs can bring lymphatic benefits to encourage flow and reduce congestion, choosing organic where possible. Consider supplementing beta-carotene, vitamins C and D, and zinc either separately or as a multivitamin and mineral formula. By weaving these into your daily routines and rituals you can gain long-term benefits to health.
Author: Corin Sadler, BSc DipION, FDSc is a Medical Herbalist and Nutrition Manager at ethical vitamin company Viridian Nutrition. She has a Degree in Clinical Herbalism, and a Diploma in Nutritional Therapy. Corin has a wealth of clinical experience in natural and wellbeing, and using nutrition and herbs to optimise overall wellness.
References
Gwendalyn J. Randolph, Stoyan Ivanov, Bernd H. Zinselmeyer, Joshua P. Scallan. 2017. The Lymphatic System: Integral Roles in Immunity. Annual Review Immunology. 35:31-52
Norden PR, Kume T. 2020. The Role of Lymphatic Vascular Function in Metabolic Disorders. Front Physiol. May 5;11:404.
Chachaj A, Szuba A. 2020. Skin lymphatic system in the pathogenesis of arterial hypertension - review and critique. Lymphology. 53(3):99-108
Scallan JP, Jannaway M. 2022. Lymphatic Vascular Permeability. Cold Spring Harb Perspect Med. Aug 15;12(8):a041274.
DiGuilio KM, Rybakovsky E, Abdavies R, Chamoun R, Flounders CA, Shepley-McTaggart A, Harty RN, Mullin JM. 2022. Micronutrient Improvement of Epithelial Barrier Function in Various Disease States: A Case for Adjuvant Therapy. Int J Mol Sci. Mar 10;23(6):2995.
Holmes, P. 2007. The Energetics of Western Herbs. 4th Edition, California, Snow Lotus Press.
Jones, L. 2023. A Working Herbal Dispensary, UK, Aeon.
Hoffmann, D. 2003. Medical Herbalism., Vermont, Healing Arts Press.
Liu F, Mu J, Yuan Z, Lian Q, Zheng S, Wu G, Liu E. 2011. Involvement of the lymphatic system in salt-sensitive hypertension in humans. Med Sci Monit. Oct;17(10):CR542-6.
Yoo, RE., Kim, JH., Moon, H.Y. et al. 2025. Long-term physical exercise facilitates putative glymphatic and meningeal lymphatic vessel flow in humans. Nat Commun 16, 3360.
The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.
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