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Naturopath
Glutathione is one of the most powerful antioxidants produced naturally in the body. It is also one of the most popular supplements as it offers numerous health benefits
Glutathione is found in every cell and tissue in our body and is also used there. This makes it an important molecule that is involved in numerous physiological processes.
However, a number of factors contribute to the depletion of the body's glutathione stores. As a result, various health conditions can develop, including a weakened immune system, cell mutations and a higher risk of cancer. In this article you will learn all about this important natural antioxidant and what you can do to maintain normal glutathione levels in your body.
Glutathione is a small tripeptide molecule consisting of three amino acids:
The compound is considered by many to be the most important antioxidant or the "mother of all antioxidants". The reason for this is simple: glutathione supports the recycling and function of other antioxidants, such as vitamin C and vitamin E, coenzyme Q10 and alpha lipoic acid.
There are two different forms of glutathione:
As soon as GSH molecules exert their antioxidant effect on reactive oxygen species, they oxidize and become GSSG.
Commercial glutathione supplements contain reduced glutathione, the active form of the compound. For this reason, the terms "L-glutathione" and "glutathione" are often used interchangeably.
According to a study published in the "Journal of Integrative Medicine", the ratio of GSH to GSSG determines the cellular redox status. A ratio of 1 to 10 means that the cells are exposed to oxidative stress. The glutathione system also consists of two groups of enzymes: Glutathione peroxidase (GPx) and glutathione S-transferase (GST). Both have an antioxidant effect.
Although glutathione is produced naturally in our cells, the level in the body can still fall, especially with age. Glutathione does not work alone in the body. It needs coenzymes to be able to fulfill its important enzymatic tasks.
Diseases can also affect glutathione levels, for example cancer, AIDS, type 2 diabetes, hepatitis and Parkinson's disease. External factors also contribute to the depletion of reserves:
To increase your own glutathione levels, you can either eat certain foods that boost the body's production of the substance (sulphur-containing foods) or take glutathione supplements.
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The National Institute of Health (NIH) still maintains that glutathione deficiency is a rare disease. However, many credible sources say that more and more people are affected.
Glutathione deficiency can be mild, moderate or severe. This varies from case to case. The following signs and symptoms may occur:
As glutathione can effectively prevent and help heal diseases, we recommend a proactive approach. Boost your glutathione levels before problems arise.
There are no foods that naturally contain a lot of glutathione. However, we do have access to foods and supplements that boost glutathione production in the body.
By regularly consuming the following nine foods and supplements, you can boost your overall health and wellbeing while also reaping the many benefits of glutathione. A win-win situation!
Milk thistle has been used by naturopaths all over the world for centuries and is particularly praised as a remedy for immune disorders. Silymarin in particular, a flavonoid compound in the plant, is used to treat liver damage and diseases of the bile ducts.
According to scientists, the secret of milk thistle's healing powers lies in its ability to boost glutathione production in the body. In an animal study, scientists were able to show that milk thistle boosts glutathione levels. They administered ethanol and milk thistle to the animals. The plant protected the liver from damage caused by alcohol consumption. Alcohol consumption is a known cause of a drop in glutathione levels.
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Whey protein strengthens the glutathione level through its positive effect on the cysteine content. Cysteine ensures the rebuilding of glutathione after it has been used due to an immune response. Current studies show that whey protein is the ideal supplement for a natural increase in glutathione levels - in the fight against cancer, to strengthen the immune system and metabolism and to reduce appetite.
Whey protein contains plenty of glutathione. However, it is extremely important that you choose the right product. Natural organic whey protein is best. It is free from pesticides, hormones, genetically modified organisms, artificial sweeteners and gluten.
We have known since the mid-1990s that glutathione levels drop dramatically in the liver and lungs if insufficient sulphur amino acids are consumed. This is one of many reasons why sulfur-rich, cancer-fighting cruciferous vegetables are part of a natural and healthy diet.
A well-suited sulphur compound for the body is MSM. This is an organic compound and plays a crucial role in the formation of body tissue.
Sulfur-rich foods include:
R-alpha lipoic acid helps to restore glutathione levels in a weak immune system. The acid is also part of the dietary plan for the natural reversal of diabetes. Just 300 to 1200 mg of R-alpha lipoic acid daily strengthens insulin sensitivity and alleviates symptoms of diabetic neuropathy.
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Methylating ingredients are considered probably the most important nutrients for glutathione synthesis in the body. The best - and most natural - way to provide your body with these methylating nutrients is simple: eat these folate-rich foods regularly:
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Selenium is a powerful antioxidant that the body needs to produce glutathione. These foods contain particularly high levels of selenium:
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Vitamin C contributes to an increase in glutathione levels in red blood cells and lymphocytes. Vitamin E is an important antioxidant which, together with glutathione, protects against damage caused by reactive oxygen and protects glutathione-dependent enzymes.
Together, vitamins C and E help to restore glutathione and prevent disease. The following vitamin-rich foods should be included in any diet. They ensure optimal glutathione levels in the body and strengthen the immune system and general bodily functions.
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Beef liver not only contains plenty of selenium, but also boosts the body's production of selenium and glutathione. Studies confirm that nutrients are concentrated in the liver. In this respect, eating organic beef from regional pasture farming is a very effective way of boosting glutathione levels. In addition, our body can absorb the selenium contained in beef and beef liver very well.
N-acetyl cysteine (NAC) helps to alleviate and prevent respiratory diseases by promoting glutathione production and thinning bronchial mucus. For this reason, it is an effective treatment for asthma. NAC is a precursor of glutathione. Only recently have scientists been able to show that it is also suitable for treating neurocognitive disorders such as addictions, compulsive behavior, schizophrenia and bipolar disorder.
Glutathione offers a variety of health benefits thanks to its powerful antioxidant properties. These include, among others:
1. combating oxidative stress
Low glutathione levels have been linked to high oxidative stress, which can lead to a number of serious health problems, such as diabetes, cancer, rheumatoid arthritis, etc. Studies confirm that maintaining normal glutathione levels can help protect the body from oxidative damage.
2. relief of inflammation
According to a study published in the journal "Autoimmunity Reviews" in 2009, glutathione regulates inflammatory reactions by stimulating or inhibiting the body's natural immune response.
3. delaying age-related health problems
Scientific research shows that improved glutathione synthesis through a higher cysteine intake in the diet can help to prevent age-related health problems. Glutathione has a positive effect on muscle and vascular health, bone density and cognitive function.
4. concomitant treatment of Parkinson's and Alzheimer's disease
Parkinson's and Alzheimer's are both associated with oxidative stress and low glutathione levels. More glutathione in the body can therefore slow down the progression of these neurodegenerative disorders or alleviate the corresponding symptoms.
5. fighting infections
According to a study published in 2013 in the journal "Biochimica Et Biophysica Acta", glutathione can help fight microbial, viral and parasitic infections by boosting the functional activity of immune cells and improving innate and adaptive (acquired) immunity.
6. accompanying treatment of autism
A study shows that children with autism have reduced glutathione levels. This puts them at a higher risk of neurological damage due to oxidative stress.
7. alleviating the effects of uncontrolled type 2 diabetes
Uncontrolled hyperglycemia is often accompanied by low glutathione levels, which can lead to increased oxidative stress and tissue damage. Scientific research shows that increasing glutathione levels in the body can help protect patients from oxidative damage despite persistent hyperglycemia.
8. improvement of heart health
Studies show that an increase in glutathione levels can reduce the risk of heart attack and other cardiovascular diseases, as the antioxidant protects the heart tissue from oxidative stress.
9. improvement of skin health
A study published in 2017 in the journal "Clinical, Cosmetic and Investigational Dermatology" confirms that reduced and oxidized glutathione contributes to wrinkle reduction and improves skin elasticity
10. increasing the mobility of people with peripheral arterial disease
A study shows that glutathione can improve blood flow in the legs and increase the distance that patients with peripheral arterial disease can walk without pain.
11 Accompanying treatment of psoriasis
Psoriasis vulgaris is a common autoimmune disease associated with increased oxidative stress and systemic inflammation. Research shows that increasing glutathione levels by consuming whey protein can help treat patients with psoriasis.
12. prevention of anemia in patients with chronic kidney failure
Scientific research shows that glutathione can help to increase red blood cell levels in patients with chronic kidney failure and hemodialysis. This makes the compound interesting for the treatment of anemia in patients with kidney disease.
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A glutathione deficiency makes you more susceptible to oxidative stress. The compound is therefore considered a key factor in the pathogenesis of many health problems. Numerous studies confirm the positive influence of glutathione on the development, progression and chances of recovery of various diseases.
For example, a study published in the "Journal of Inherited Metabolic Diseases" shows that glutathione deficiency contributes to the progression of mitochondrial diseases. The deficiency impairs the body's ability to combat oxidative stress as well as the activity of the electron transport chain (ETC). Both are essential for proper cell function.
In another study, a glutathione deficiency was linked to the progression of idiopathic pulmonary fibrosis (IPF). This is a lung disease of unknown etiology. The glutathione level in the lower airways of IPF patients was compared with that of healthy participants, all of whom were non-smokers. As a result, the IPF patients showed a lower glutathione level than the healthy participants. This confirms the role that glutathione deficiency plays in the pathogenesis of IPF.
Diseases that are also linked to low glutathione levels include Alzheimer's disease, liver disease, sickle cell anemia, cancer, stroke, diabetes and heart problems. In addition, male fertility can suffer due to low glutathione levels. Therefore, the compound is considered a potential treatment to boost sperm health and count.
As mentioned above, eating foods that contain precursors of glutathione is one of the best ways to stimulate the production of this antioxidant in the body. In addition, you should lead a healthy life overall. This will strengthen your body's ability to fight off free radicals.
Eliminate sugar, grains and processed foods from your diet. This is a good way to reduce oxidative stress. Make sure you get enough exercise. Your body will thank you with increased glutathione production. In addition, getting enough sleep and managing stress well will help inhibit the harmful effects of free radicals.
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Glutathione is used for its powerful antioxidant properties and to detoxify the body. These benefits make glutathione useful for treating various conditions, such as autoimmune diseases, respiratory disorders, neurodegenerative disorders and peripheral arterial disease. Glutathione is also often used to improve skin health. It can delay the ageing process and reduce the toxic effects of chemotherapy and radiation in cancer therapy.
You can increase your glutathione levels naturally by eating foods rich in glutathione precursors, especially sulphur-containing amino acids. These include whey protein powder, raw cruciferous vegetables and leeks, as well as pasture-raised meat and free-range eggs.
A healthy lifestyle, sufficient sleep, effective stress management and regular exercise also help to boost glutathione levels in the body. Some people also take glutathione as a supplement.
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Sources (in English):
Akhavan, T., Luhovyy, B. L., Brown, P. H., Cho, C. E. & Anderson, G. H. (2010, April). Effect of premeal consumption of whey protein and its hydrolysate on food intake and postmeal glycemia and insulin responses in young adults. The American Journal of Clinical Nutrition, 91(4):966-75
Bounous, G. (2000, November-December). Whey protein concentrate (WPC) and glutathione modulation in cancer treatment. Anticancer Research, 20(6C):4785-92
Dean, O., Giorlando, F. & Berk, M. (2011, March). N-acetylcysteine in psychiatry: current therapeutic evidence and potential mechanisms of action. Journal of Psychiatry & Neuroscience, 36(2): 78–86, doi: 10.1503/jpn.100057
Van Haaften, R. I., Haenen, G. R., Evelo, C. T. & Bast, A. (2003, May-August). Effect of vitamin E on glutathione-dependent enzymes. Drug Metabolism Reviews, 35(2-3):215-53, doi: 10.1081/dmr-120024086
Shi, B. & Spallholz, J. E. (1994, December). Selenium from beef is highly bioavailable as assessed by liver glutathione peroxidase (EC 1.11.1.9) activity and tissue selenium. The British Journal of Nutrition, 72(6):873-81, doi: 10.1079/bjn19940092
Wu, G., Fang, Y. Z., Yang, S., Lupton, J. R. & Turner, N. D. (2004, March). Glutathione metabolism and its implications for health. The Journal of Nutrition, 134(3):489-92