Do January detoxes really work?

‘Dry January’ has never been more 'in Vogue'. Full of good intentions after the hedonism of party season, it’s no wonder the idea of abstaining from alcohol for 31 days is appealing. But before you put a padlock on the drinks cabinet and embark on a juice cleanse that promises to help you lose weight, cut cravings and eliminate toxins, it’s worth noting that the benefits of short-term detoxing are still in question.

The word ‘detoxification’ gets bandied around a lot at this time of year – so much so, you’d think that your liver sat idle until you started leaning on green juices to flush out toxins. “Our bodies detoxify themselves every day, regardless of a particular diet,” says Eve Kalinik, nutritional therapist and gut health specialist at KÄLLA Probiotics. “The main organs responsible for this are our liver and kidneys, while the gut, lungs and lymphatic system also play an important role.”

There’s no denying that changing your diet to fresh, anti-inflammatory foods and upping hydration with vitamin and mineral-rich juices shuttles more micronutrients to your liver and keeps the gut healthy. But if you pick up where you left off after a few weeks, does it really matter?

The global market for detox products is expected to reach $75 billion in 2026. And yet one study published in the Journal of Human Nutrition and Dietetics found that there was “no compelling research to support the use of ‘detox’ diets for weight management or eliminating toxins from the body.” Kalinik concurs, noting that detoxes and cleanses can lead to a downward spiral of yo-yo dieting and restrictive eating patterns, which is neither sustainable nor healthy.

“Short-term detoxing is never a good idea,” she says. “Instead it’s more beneficial to add in daily practices that help to support the body’s own detoxification processes, including being mindful about the amount of alcohol we consume, as well as the levels of sugar and ultra-processed foods in our diet."

Everyone’s gut microbiome (trillions of strains of bacteria and microbes found in your intestines) is different, but generally-speaking we should all consume a wide variety of dietary fibre, including whole grains, nuts and seeds. “We should also aim to eat a diverse rainbow of fruits and vegetables as they are a rich source of antioxidants and polyphenols,” adds Kalinik. “Similarly, a clinically backed probiotic such as our For Relief PR.No1 can be very useful in helping to support a healthy balance in the gut microbiome.”

When it comes to alcohol, the Danish Health Authority recommends seven units weekly for women and 14 units for men. For clinical nutritionist Christina Santini, having two to three consecutive alcohol-free days every week, all year round, is a balanced approach. “Mimic how those in Blue Zones – longevity hotspots – drink no more than one to two glasses daily,” she says. “They have two alcohol-free days a week to give the liver a break from metabolising alcohol.”

As a diuretic, alcohol undeniably has a negative effect on the skin as it depletes cells of moisture. Likewise the addition of sugar in cocktails causes a sudden spike in insulin levels, which can ramp up activity in the sebaceous glands, leading to acne. But the idea of ‘detoxing’ skin is a divisive one as, physically, it’s impossible to purge these toxins from the body via the pores.

What we do know is that the skin is often a barometer for what is going on in the gut. So keeping your gut healthy and its microbiome balanced can do the same for your skin. Studies reveal that supporting the gut-skin axis – the dialogue between the skin and gut – is important if you want to stave off eczema, psoriasis, rosacea and acne. “These are all skin conditions related to the gut so it’s crucial to feed our gut microbes and allow them to thrive,” says Kalinik.

Switching to a gentle skincare routine to curb inflammation can also be considered a type of detox. If you normally rely on a foaming or acid-laced cleanser to lift away daily grime, try a cleansing balm such as Karmameju Muse Cleansing Balm 01 instead, or one of the new-look cold creams on the market. Cult-favourite The Seated Queen The Cold Cream is a cleansing lotion/balm hybrid and has the added benefit of feeling deliciously cool on parched, irritated skin.

A brightening antioxidant serum such as vitamin C will impart an ethereal glow and counteract oxidisation caused by inflammatory free radicals; we like Ole Henriksen Banana Bright Vitamin C Serum and Lumene Glow Boost Essence. Then at night follow up with a face cream rich in ceramides, as these lipids make up 50 per cent of your skin’s structure and keep the barrier strong. CeraVe Moisturising Cream is a dermatologist favourite and works on all skin types.