What foods contain glutathione. How can you increase glutathione levels naturally. Which nutrients support glutathione production. Why is glutathione important for health. How does diet impact glutathione synthesis.

Understanding Glutathione: The Master Antioxidant

Glutathione is often referred to as the body’s master antioxidant. This powerful compound plays a crucial role in cellular health, detoxification, and immune function. But what exactly is glutathione, and why is it so important?

Glutathione is a tripeptide composed of three amino acids: cysteine, glutamic acid, and glycine. Its molecular structure is C10H17N3O6S. As we age or face environmental stressors, our body’s ability to produce glutathione naturally may decline. This is why understanding how to support glutathione production through diet and lifestyle becomes increasingly important.

Key Functions of Glutathione

• Neutralizes free radicals and oxidative stress
• Supports detoxification processes
• Enhances immune system function
• Promotes cellular health and longevity
• Aids in the recycling of other antioxidants

Sulfur-Rich Foods: The Foundation of Glutathione Production

Sulfur is an essential element in glutathione synthesis. Incorporating sulfur-rich foods into your diet can provide the raw materials your body needs to produce this vital antioxidant. Which foods are particularly high in sulfur-containing compounds?

Allium Vegetables

Allium vegetables are renowned for their sulfur content and potential health benefits. These include:

• Garlic
• Onions
• Shallots
• Leeks
• Chives

These vegetables not only support glutathione production but also offer antimicrobial and cardiovascular benefits.

Cruciferous Vegetables and Sulforaphane

Cruciferous vegetables are another excellent source of sulfur-containing compounds, particularly sulforaphane. This potent phytochemical has been shown to boost glutathione levels and offer numerous health benefits. Which cruciferous vegetables should you include in your diet?

• Broccoli (especially broccoli sprouts)
• Cauliflower
• Brussels sprouts
• Cabbage
• Kale
• Bok choy

Research has demonstrated that sulforaphane can help restore and augment blood and cellular glutathione levels, making these vegetables a powerful addition to a glutathione-boosting diet.

Vitamin C: A Synergistic Antioxidant

Vitamin C works in tandem with glutathione to combat oxidative stress. How does vitamin C support glutathione function?

This powerful antioxidant helps maintain glutathione levels by targeting free radicals first, effectively sparing glutathione for other critical functions. Studies have shown that increased vitamin C intake can boost glutathione levels in both red and white blood cells.

Vitamin C-Rich Foods

To harness the synergistic effects of vitamin C and glutathione, consider incorporating these vitamin C-rich foods into your diet:

• Citrus fruits (oranges, lemons, grapefruits)
• Kiwis
• Strawberries
• Papayas
• Bell peppers
• Broccoli
• Potatoes
• Cauliflower

Selenium: The Essential Cofactor

Selenium plays a crucial role in glutathione function as a cofactor for glutathione peroxidase, an important antioxidant enzyme. This enzyme protects cells from damage caused by free radicals produced during metabolism. Without adequate selenium, glutathione peroxidase cannot function optimally.

Top Selenium Sources

To ensure you’re getting enough selenium to support glutathione function, include these selenium-rich foods in your diet:

• Brazil nuts (one nut typically provides a full day’s selenium requirement)
• Beans
• Sunflower seeds
• Brown rice
• Mushrooms
• Fish
• Oatmeal
• Spinach

Protein: The Building Blocks of Glutathione

While the amino acids that make up glutathione (cysteine, glutamic acid, and glycine) are not considered essential in normal circumstances, they become conditionally essential during times of stress or illness. During these periods, the body’s demand for these raw materials increases to combat toxins and support healing.

Protein-Rich Foods for Glutathione Support

To ensure your body has the necessary amino acids for glutathione synthesis, consider incorporating these protein-rich foods:

• Whole grains (excellent sources of all three amino acids)
• Kombu (rich in glutamic acid)
• Lentils and sunflower seeds (good sources of cysteine)
• Organic tofu or tempeh (provide glycine)

Foods Naturally Rich in Glutathione

While some foods contain high levels of glutathione, it’s important to note that this compound is not well absorbed through the gastrointestinal tract. Digestive enzymes typically break down glutathione into its constituent amino acids. Additionally, cooking, processing, and storage can cause the natural glutathione content in foods to deteriorate.

Despite these limitations, consuming foods naturally high in glutathione may still provide some antioxidant benefits. Which foods are particularly rich in glutathione?

• Asparagus
• Avocados
• Okra
• Spinach

These foods not only contain glutathione but are also rich in various other vitamins and minerals, making them excellent additions to a healthy diet.

Herbs and Spices: Natural Glutathione Boosters

Certain herbs and spices have been shown to support glutathione production and function. Two notable examples are milk thistle and turmeric.

Milk Thistle

Milk thistle (Silybum marianum) contains a group of antioxidant compounds collectively known as silymarin. These compounds have been extensively studied for their liver-protective properties. Given that the liver is the primary site of glutathione production in the body, supporting liver health can indirectly boost glutathione levels.

However, it’s crucial to consult with a healthcare professional before using milk thistle extract, as it may have side effects or interact with certain medications.

Turmeric and Curcumin

Turmeric, a close relative of ginger, contains a bioactive compound called curcumin. This powerful antioxidant has been the subject of numerous studies due to its potential health benefits. Research has shown that curcumin not only acts as an antioxidant but can also stimulate the biosynthesis of glutathione within cells.

To maximize the benefits of curcumin, consider pairing turmeric with black pepper, which contains piperine, a compound that enhances curcumin absorption.

Lifestyle Factors Affecting Glutathione Levels

While diet plays a crucial role in supporting glutathione production, lifestyle factors also significantly impact glutathione levels. What lifestyle choices can help optimize glutathione synthesis and function?

Exercise

Regular physical activity has been shown to boost glutathione levels. Moderate, consistent exercise appears to be most beneficial, while excessive or intense exercise may temporarily deplete glutathione stores.

Sleep

Quality sleep is essential for maintaining optimal glutathione levels. Chronic sleep deprivation has been linked to reduced glutathione production and increased oxidative stress.

Stress Management

Chronic stress can deplete glutathione levels. Implementing stress-reduction techniques such as meditation, yoga, or deep breathing exercises can help support healthy glutathione production.

Avoiding Environmental Toxins

Exposure to environmental toxins, such as air pollution, certain pesticides, and heavy metals, can deplete glutathione stores. Minimizing exposure to these toxins can help preserve glutathione levels.

Moderate Alcohol Consumption

Excessive alcohol intake can significantly deplete glutathione levels, particularly in the liver. Moderating alcohol consumption or abstaining altogether can help maintain healthy glutathione levels.

By incorporating these glutathione-boosting foods and adopting supportive lifestyle practices, you can enhance your body’s natural antioxidant defenses. Remember that a holistic approach, combining a nutrient-rich diet with healthy lifestyle choices, is key to optimizing glutathione production and overall health.

Eat These Foods to Increase Glutathione in Your Body

Food as medicine is a foundation of my wellness practice at Vitality. Consuming the proper nutrients, in combination with a healthy lifestyle, enables your body to grow, detoxify, and heal from most of life’s ills. To prevent or recover from deficiencies or disease, how should we decide what foods to focus on for optimal health?

One of the most important compounds that our bodies produce is called glutathione. It is a powerful antioxidant comprised of three amino acids—cysteine, glutamic acid, and glycine—built from the elements of carbon, hydrogen, nitrogen, oxygen, and sulfur linked together in the following molecular structure: C₁₀H₁₇N₃O₆S.

As our bodies age, and depending on our environmental conditions, our natural abilities to produce many compounds like glutathione can slow down and become weaker. However, we can partially counteract the effects of aging and pollution by providing our bodies’ cells with the raw materials needed for vital processes to function in an optimal, healthy way.

The foods listed below are where I begin when building a diet to increase glutathione levels in my patients. Many of the foods on this list have numerous other health benefits due to their diverse array of nutrients that affect all the systems of our bodies.

Sulfur-rich foods

Sulfur is a chemical element found in many amino acids, including those needed to produce glutathione. Allium vegetables, including garlic, shallots, and onions are rich in sulfur-containing compounds that may help increase glutathione production.

Cruciferous vegetables contain a compound called sulforaphane, which has many health benefits. Broccoli, cauliflower, cabbage, kale, bok choy, and Brussels sprouts are popular cruciferous vegetables. Broccoli sprouts in particular provide a large amount of sulforaphane. Studies have shown that sulforaphane augments and restores blood and cellular glutathione levels. ^1,2

Vitamin C

Another powerful antioxidant that your body needs is vitamin C. It helps maintain glutathione levels by attacking free radicals first, sparing glutathione. Studies have shown that increased intake of vitamin C also increases glutathione levels within red blood cells³ and white blood cells.⁴

Citrus fruits, kiwis, strawberries, papayas, cauliflower, broccoli, potatoes, and bell peppers are all examples of foods rich in vitamin C.

Selenium

Selenium is a cofactor of glutathione peroxidase, an antioxidant enzyme active inside of cells that protects our cells from damage by free radicals produced during metabolism. As a cofactor, selenium enables glutathione peroxidase to function.

One Brazil nut typically provides an entire day’s worth of selenium. Other good sources of selenium include beans, sunflower seeds, brown rice, mushrooms, fish, oatmeal, and spinach.

Protein

The amino acids comprising glutathione—cysteine, glutamic acid, and glycine—are not considered ‘essential’ to consume through food, because your body usually makes enough of them on its own. However, both cysteine and glycine are conditionally essential because you must ingest them in times of stress or illness to keep up with your body’s increased demands for raw materials to combat and heal from toxins or injury.

Whole grains are generally great sources of these three amino acids. Additionally, kombu provides glutamic acid, lentils and sunflower seeds deliver cysteine, and organic tofu or tempeh offer glycine.

Foods naturally rich in glutathione

Some foods contain high levels of glutathione and can provide it directly, but the compound is not absorbed well through the gastrointestinal tract, because digestive enzymes break it down into amino acids. Furthermore, cooking, processing, preserving, storing food generally causes the natural glutathione to deteriorate.

Fresh and frozen foods provide the highest levels of glutathione that, even if not fully absorbed, may provide some antioxidant activity. Asparagus, avocados, okra, and spinach contain high amounts of gluthathione, along with many other important vitamins and minerals.

Herbs

The milk thistle plant, Silybum marianum, contains three antioxidant compounds that are collectively called silymarin. It is particularly studied for protecting the liver,⁵ which is the primary organ by which your body naturally produces glutathione. Consult with your doctor before taking any extract of milk thistle, as there may be side effects or contraindications based on your specific health situation.

Turmeric, a relative of the ginger plant, contains high concentration of the bioactive compound curcumin, which has been extensively studied for its human health benefits. Curcumin not only has powerful antioxidant activity, but it has also been shown to induce the biosynthesis of glutathione within cells.⁶

Lifestyle

Beyond food, the way you live is an equally important factor in how your body produces and uses glutathione. Make sure to get enough sleep, generally at least 7.5 hours each night. Schedule (and do) exercise for 30 minutes each day, which can be part of your daily routine, such as walking or biking to work. Do not drink alcohol, or limit yourself to one drink once or twice per week.

If you would like to learn more about ways to boost your body’s glutathione levels, call Vitality to schedule a consultation. We offer intravenous (IV) infusions of glutathione and other nutrients directly into your system, as well as the most effective oral supplements.

References:

1. https://www.ncbi.nlm.nih.gov/pubmed/29888232
2. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0066407
3. https://www.ncbi.nlm.nih.gov/pubmed/8317379
4. https://www.ncbi.nlm.nih.gov/pubmed/12499341
5. https://www.ncbi.nlm.nih.gov/pubmed/20564545
6. https://www.ncbi.nlm.nih.gov/pubmed/15650394

How to increase glutathione levels: 4 natural ways

Glutathione is an antioxidant that occurs naturally in the cells of the body. It is also present in some foods. Recently, glutathione has been gaining popularity due to its alleged health benefits.

As an antioxidant, glutathione helps neutralize free radicals and reduce oxidative stress that can damage the body’s cells.

Unlike most antioxidants, which come from plant sources, the human body naturally produces glutathione in the liver.

However, glutathione levels naturally decrease with age. In fact, researchers have found links between low glutathione levels and some age-related conditions, such as glaucoma and macular degeneration.

In this article, we provide four tips that may help people increase their glutathione levels. It is important to remember that the majority of the current evidence is from animal studies or preliminary clinical trials and that to date, there is little information available on the side effects.

Eating sulfur rich foods may increase glutathione levels in the body.

Sulfur occurs in several amino acids, two of which — methionine and cysteine — are precursors for glutathione and therefore contribute to its synthesis.

According to a 2017 study, mushrooms are among the most significant dietary sources of glutathione and ergothioneine, the latter of which is a sulfur amino acid. However, levels of these compounds can vary widely depending on the species of mushroom.

Other sulfur rich foods include:

• meat, eggs, and fish
• grains, including rice, bread, and pasta
• vegetables, such as onion, garlic, broccoli, kale, and cabbage

According to a 2013 pilot study, one 250-gram portion of steamed broccoli increased the activity of the enzyme glutathione S‐transferase, suggesting increased plasma levels of glutathione, and improved oxidative stress resistance in 10 healthy adult males who smoked.

However, few large scale clinical trials have assessed the efficacy of dietary sulfur amino acids in reducing oxidative stress. Therefore, more research is necessary to validate findings from preliminary and small scale studies.

Dairy products contain the protein beta-casein, which has the potential to increase glutathione levels in the body.

In a small 2015 study, researchers found associations between higher dairy consumption and higher glutathione concentrations in the brains of older adults.

However, increases in glutathione seem to vary depending on the type of beta-casein. Dairy milk can contain different variations of the beta-casein protein, called A1 and A2. These variations seem to affect glutathione concentrations differently.

According to one 2016 study, people who drank dairy milk containing only A2 beta-casein showed higher increases in plasma glutathione concentrations than those who consumed milk containing both A1 and A2 beta-casein.

Whey is another protein that is present in dairy products. It also contains large quantities of cysteine. In a 2012 study, researchers found that whey protein alleviated oxidative stress in human colon cancer cells, which they believed was possible because the protein increased glutathione levels.

Findings from an earlier study suggest that whey protein can decrease oxidative stress in the lungs of people with cystic fibrosis by increasing glutathione levels. However, it appears that whey protein supplementation did not improve lung function.

Doctors and other healthcare professionals highly recommend regular physical activity because it supports both mental and physical well-being.

Research has also suggested that exercise can reduce oxidative stress by increasing glutathione levels. In a 2014 study, researchers observed that older adults who had participated in regular physical activity throughout their lives had higher levels of glutathione.

They also noted that exercise increased glutathione concentrations among adults who led a sedentary lifestyle. However, the researchers only observed this increase in younger adults.

These findings suggest that leading a physically active life can lead to long term health benefits.

Glutathione plays several vital roles in supporting overall health. Among other things, it can:

• neutralize free radicals
• regenerate vitamins C and E
• remove mercury from the brain
• regulate cell growth and death
• maintain mitochondrial DNA
• activate antioxidant enzymes

Due to its role in preventing cellular damage, many people believe that glutathione can offer numerous health benefits. For example, it may:

• reduce inflammation and oxidative damage
• promote cardiovascular health
• slow cancer progression
• slow aging processes
• improve immune function
• prevent neurodegenerative conditions
• minimize cell damage from liver disease
• improve insulin resistance

Although there is a need for more research, glutathione may also have condition specific benefits:

Parkinson’s disease

In a 2017 study, researchers examined the effects of glutathione supplements in people with Parkinson’s disease.

Although the people who took glutathione supplements experienced improvements in their symptoms, the results did not differ significantly from those of the people who took placebo supplements.

Hypertension

At the start of a 2007 study, people with untreated hypertension had low glutathione levels. The same people experienced decreases in oxidative stress and increases in glutathione levels after taking antihypertensive medication for 3 months.

Oxidative stress

In a 2015 clinical trial involving 54 healthy adult participants, daily glutathione supplementation increased glutathione levels by an average of 30–35% in plasma and red and white blood cells and reduced oxidative stress.

However, these increases were time dependent, and the levels returned to normal after about 1 month.

Few studies have focused specifically on glutathione, so there is limited information regarding its side effects.

In 2019, the Food and Drug Administration (FDA) published a statement to warn against using glutathione powder that Letco Medical had distributed.

They issued this warning after receiving several reports of people experiencing adverse side effects after receiving an injectable drug containing the glutathione powder in question.

According to the FDA, the glutathione powder may have contained high quantities of endotoxins. These are substances that can cause adverse health effects, such as:

Share on PinterestResearch suggests that a glutathione rich diet may not produce any clinically significant results.

Glutathione is a vital antioxidant that supports various elements of human health. Preliminary studies have suggested that low glutathione levels may contribute to different disease states. Currently, however, its exact roles in disease development and prevention remain unclear.

Researchers have questioned the effectiveness of glutathione supplementation due to its low bioavailability. The less bioavailable something is, the harder it is for the body to use.

The human digestive system quickly breaks down water soluble compounds such as glutathione, so eating glutathione rich foods or taking oral glutathione supplements may not produce any clinically significant results.

Glutathione is a naturally occurring antioxidant. The human liver can produce it, and it is also present in several foods.

Glutathione levels naturally decrease with age. However, poor diet and sedentarism can also reduce glutathione levels.

People can naturally increase their glutathione levels by making dietary and lifestyle-related changes.

Researchers have found some evidence to suggest that glutathione supplementation could benefit some people, but it may cause adverse side effects.

How to increase glutathione levels: 4 natural ways

Glutathione is an antioxidant that occurs naturally in the cells of the body. It is also present in some foods. Recently, glutathione has been gaining popularity due to its alleged health benefits.

As an antioxidant, glutathione helps neutralize free radicals and reduce oxidative stress that can damage the body’s cells.

Unlike most antioxidants, which come from plant sources, the human body naturally produces glutathione in the liver.

However, glutathione levels naturally decrease with age. In fact, researchers have found links between low glutathione levels and some age-related conditions, such as glaucoma and macular degeneration.

In this article, we provide four tips that may help people increase their glutathione levels. It is important to remember that the majority of the current evidence is from animal studies or preliminary clinical trials and that to date, there is little information available on the side effects.

Eating sulfur rich foods may increase glutathione levels in the body.

Sulfur occurs in several amino acids, two of which — methionine and cysteine — are precursors for glutathione and therefore contribute to its synthesis.

According to a 2017 study, mushrooms are among the most significant dietary sources of glutathione and ergothioneine, the latter of which is a sulfur amino acid. However, levels of these compounds can vary widely depending on the species of mushroom.

Other sulfur rich foods include:

• meat, eggs, and fish
• grains, including rice, bread, and pasta
• vegetables, such as onion, garlic, broccoli, kale, and cabbage

According to a 2013 pilot study, one 250-gram portion of steamed broccoli increased the activity of the enzyme glutathione S‐transferase, suggesting increased plasma levels of glutathione, and improved oxidative stress resistance in 10 healthy adult males who smoked.

However, few large scale clinical trials have assessed the efficacy of dietary sulfur amino acids in reducing oxidative stress. Therefore, more research is necessary to validate findings from preliminary and small scale studies.

Dairy products contain the protein beta-casein, which has the potential to increase glutathione levels in the body.

In a small 2015 study, researchers found associations between higher dairy consumption and higher glutathione concentrations in the brains of older adults.

However, increases in glutathione seem to vary depending on the type of beta-casein. Dairy milk can contain different variations of the beta-casein protein, called A1 and A2. These variations seem to affect glutathione concentrations differently.

According to one 2016 study, people who drank dairy milk containing only A2 beta-casein showed higher increases in plasma glutathione concentrations than those who consumed milk containing both A1 and A2 beta-casein.

Whey is another protein that is present in dairy products. It also contains large quantities of cysteine. In a 2012 study, researchers found that whey protein alleviated oxidative stress in human colon cancer cells, which they believed was possible because the protein increased glutathione levels.

Findings from an earlier study suggest that whey protein can decrease oxidative stress in the lungs of people with cystic fibrosis by increasing glutathione levels. However, it appears that whey protein supplementation did not improve lung function.

Doctors and other healthcare professionals highly recommend regular physical activity because it supports both mental and physical well-being.

Research has also suggested that exercise can reduce oxidative stress by increasing glutathione levels. In a 2014 study, researchers observed that older adults who had participated in regular physical activity throughout their lives had higher levels of glutathione.

They also noted that exercise increased glutathione concentrations among adults who led a sedentary lifestyle. However, the researchers only observed this increase in younger adults.

These findings suggest that leading a physically active life can lead to long term health benefits.

Glutathione plays several vital roles in supporting overall health. Among other things, it can:

• neutralize free radicals
• regenerate vitamins C and E
• remove mercury from the brain
• regulate cell growth and death
• maintain mitochondrial DNA
• activate antioxidant enzymes

Due to its role in preventing cellular damage, many people believe that glutathione can offer numerous health benefits. For example, it may:

• reduce inflammation and oxidative damage
• promote cardiovascular health
• slow cancer progression
• slow aging processes
• improve immune function
• prevent neurodegenerative conditions
• minimize cell damage from liver disease
• improve insulin resistance

Although there is a need for more research, glutathione may also have condition specific benefits:

Parkinson’s disease

In a 2017 study, researchers examined the effects of glutathione supplements in people with Parkinson’s disease.

Although the people who took glutathione supplements experienced improvements in their symptoms, the results did not differ significantly from those of the people who took placebo supplements.

Hypertension

At the start of a 2007 study, people with untreated hypertension had low glutathione levels. The same people experienced decreases in oxidative stress and increases in glutathione levels after taking antihypertensive medication for 3 months.

Oxidative stress

In a 2015 clinical trial involving 54 healthy adult participants, daily glutathione supplementation increased glutathione levels by an average of 30–35% in plasma and red and white blood cells and reduced oxidative stress.

However, these increases were time dependent, and the levels returned to normal after about 1 month.

Few studies have focused specifically on glutathione, so there is limited information regarding its side effects.

In 2019, the Food and Drug Administration (FDA) published a statement to warn against using glutathione powder that Letco Medical had distributed.

They issued this warning after receiving several reports of people experiencing adverse side effects after receiving an injectable drug containing the glutathione powder in question.

According to the FDA, the glutathione powder may have contained high quantities of endotoxins. These are substances that can cause adverse health effects, such as:

Share on PinterestResearch suggests that a glutathione rich diet may not produce any clinically significant results.

Glutathione is a vital antioxidant that supports various elements of human health. Preliminary studies have suggested that low glutathione levels may contribute to different disease states. Currently, however, its exact roles in disease development and prevention remain unclear.

Researchers have questioned the effectiveness of glutathione supplementation due to its low bioavailability. The less bioavailable something is, the harder it is for the body to use.

The human digestive system quickly breaks down water soluble compounds such as glutathione, so eating glutathione rich foods or taking oral glutathione supplements may not produce any clinically significant results.

Glutathione is a naturally occurring antioxidant. The human liver can produce it, and it is also present in several foods.

Glutathione levels naturally decrease with age. However, poor diet and sedentarism can also reduce glutathione levels.

People can naturally increase their glutathione levels by making dietary and lifestyle-related changes.

Researchers have found some evidence to suggest that glutathione supplementation could benefit some people, but it may cause adverse side effects.

How to increase glutathione levels: 4 natural ways

Glutathione is an antioxidant that occurs naturally in the cells of the body. It is also present in some foods. Recently, glutathione has been gaining popularity due to its alleged health benefits.

As an antioxidant, glutathione helps neutralize free radicals and reduce oxidative stress that can damage the body’s cells.

Unlike most antioxidants, which come from plant sources, the human body naturally produces glutathione in the liver.

However, glutathione levels naturally decrease with age. In fact, researchers have found links between low glutathione levels and some age-related conditions, such as glaucoma and macular degeneration.

In this article, we provide four tips that may help people increase their glutathione levels. It is important to remember that the majority of the current evidence is from animal studies or preliminary clinical trials and that to date, there is little information available on the side effects.

Eating sulfur rich foods may increase glutathione levels in the body.

Sulfur occurs in several amino acids, two of which — methionine and cysteine — are precursors for glutathione and therefore contribute to its synthesis.

According to a 2017 study, mushrooms are among the most significant dietary sources of glutathione and ergothioneine, the latter of which is a sulfur amino acid. However, levels of these compounds can vary widely depending on the species of mushroom.

Other sulfur rich foods include:

• meat, eggs, and fish
• grains, including rice, bread, and pasta
• vegetables, such as onion, garlic, broccoli, kale, and cabbage

According to a 2013 pilot study, one 250-gram portion of steamed broccoli increased the activity of the enzyme glutathione S‐transferase, suggesting increased plasma levels of glutathione, and improved oxidative stress resistance in 10 healthy adult males who smoked.

However, few large scale clinical trials have assessed the efficacy of dietary sulfur amino acids in reducing oxidative stress. Therefore, more research is necessary to validate findings from preliminary and small scale studies.

Dairy products contain the protein beta-casein, which has the potential to increase glutathione levels in the body.

In a small 2015 study, researchers found associations between higher dairy consumption and higher glutathione concentrations in the brains of older adults.

However, increases in glutathione seem to vary depending on the type of beta-casein. Dairy milk can contain different variations of the beta-casein protein, called A1 and A2. These variations seem to affect glutathione concentrations differently.

According to one 2016 study, people who drank dairy milk containing only A2 beta-casein showed higher increases in plasma glutathione concentrations than those who consumed milk containing both A1 and A2 beta-casein.

Whey is another protein that is present in dairy products. It also contains large quantities of cysteine. In a 2012 study, researchers found that whey protein alleviated oxidative stress in human colon cancer cells, which they believed was possible because the protein increased glutathione levels.

Findings from an earlier study suggest that whey protein can decrease oxidative stress in the lungs of people with cystic fibrosis by increasing glutathione levels. However, it appears that whey protein supplementation did not improve lung function.

Doctors and other healthcare professionals highly recommend regular physical activity because it supports both mental and physical well-being.

Research has also suggested that exercise can reduce oxidative stress by increasing glutathione levels. In a 2014 study, researchers observed that older adults who had participated in regular physical activity throughout their lives had higher levels of glutathione.

They also noted that exercise increased glutathione concentrations among adults who led a sedentary lifestyle. However, the researchers only observed this increase in younger adults.

These findings suggest that leading a physically active life can lead to long term health benefits.

Glutathione plays several vital roles in supporting overall health. Among other things, it can:

• neutralize free radicals
• regenerate vitamins C and E
• remove mercury from the brain
• regulate cell growth and death
• maintain mitochondrial DNA
• activate antioxidant enzymes

Due to its role in preventing cellular damage, many people believe that glutathione can offer numerous health benefits. For example, it may:

• reduce inflammation and oxidative damage
• promote cardiovascular health
• slow cancer progression
• slow aging processes
• improve immune function
• prevent neurodegenerative conditions
• minimize cell damage from liver disease
• improve insulin resistance

Although there is a need for more research, glutathione may also have condition specific benefits:

Parkinson’s disease

In a 2017 study, researchers examined the effects of glutathione supplements in people with Parkinson’s disease.

Although the people who took glutathione supplements experienced improvements in their symptoms, the results did not differ significantly from those of the people who took placebo supplements.

Hypertension

At the start of a 2007 study, people with untreated hypertension had low glutathione levels. The same people experienced decreases in oxidative stress and increases in glutathione levels after taking antihypertensive medication for 3 months.

Oxidative stress

In a 2015 clinical trial involving 54 healthy adult participants, daily glutathione supplementation increased glutathione levels by an average of 30–35% in plasma and red and white blood cells and reduced oxidative stress.

However, these increases were time dependent, and the levels returned to normal after about 1 month.

Few studies have focused specifically on glutathione, so there is limited information regarding its side effects.

In 2019, the Food and Drug Administration (FDA) published a statement to warn against using glutathione powder that Letco Medical had distributed.

They issued this warning after receiving several reports of people experiencing adverse side effects after receiving an injectable drug containing the glutathione powder in question.

According to the FDA, the glutathione powder may have contained high quantities of endotoxins. These are substances that can cause adverse health effects, such as:

Share on PinterestResearch suggests that a glutathione rich diet may not produce any clinically significant results.

Glutathione is a vital antioxidant that supports various elements of human health. Preliminary studies have suggested that low glutathione levels may contribute to different disease states. Currently, however, its exact roles in disease development and prevention remain unclear.

Researchers have questioned the effectiveness of glutathione supplementation due to its low bioavailability. The less bioavailable something is, the harder it is for the body to use.

The human digestive system quickly breaks down water soluble compounds such as glutathione, so eating glutathione rich foods or taking oral glutathione supplements may not produce any clinically significant results.

Glutathione is a naturally occurring antioxidant. The human liver can produce it, and it is also present in several foods.

Glutathione levels naturally decrease with age. However, poor diet and sedentarism can also reduce glutathione levels.

People can naturally increase their glutathione levels by making dietary and lifestyle-related changes.

Researchers have found some evidence to suggest that glutathione supplementation could benefit some people, but it may cause adverse side effects.

Glutathione (GSH) 101: Definition, Uses, Benefits, More

How Effective and Safe Is Glutathione as a Skin Lightener?

As described in an article published August 28, 2017, in the The New York Times, injectable glutathione is attracting growing interest, both in countries around the world and increasingly in the United States, among people (particularly women of color) who wish to lighten their skin tone or fade dark spots. (13)

Some do it to conform to cultural pressures that favor lighter complexions over darker ones, especially in women. It’s true that naturally occurring glutathione can convert melanin to a lighter color and deactivate the enzyme tyrosinase, which helps produce the pigment. Still, the FDA warns, intravenous treatments “are potentially unsafe and ineffective, and might contain unknown harmful ingredients or contaminants. The FDA has not approved any injectable drugs for skin whitening or lightening.” (14)

The risk of contaminants or infection from injections is a serious concern, says Oma N. Agbai, MD, a dermatologist at UC Davis Health in Sacramento, California, who specializes in multicultural dermatology. “It’s so unregulated that when someone goes to a med spa or some kind of clinic to get this kind of treatment, you don’t really know what you’re injecting. ” If staff are poorly trained in injection techniques, “There is a risk for infection, such as fatal sepsis [blood poisoning],” she adds.

In fact, the Food and Drug Administration of the Philippines warned in 2011 that repeated injections of glutathione could lead to kidney failure, blood poisoning, and toxic epidermal necrolysis, a life-threatening infection that causes skin to peel off. (15)

Furthermore, there have not been any long-term, large clinical trials to confirm the skin lightening effects of glutathione supplements in any form, though a review article published in 2016 in the Indian Journal of Dermatology, Venereology and Leprology reported that a handful of small, randomized, controlled trials have shown oral and topical supplements to be safe and temporarily effective in lightening skin. (16)

Further research is needed before dermatologists like Dr. Desai, who is president of the Skin of Color Society, will recommend them for evening out hyperpigmentation [areas of skin that become darker than the surrounding area]. “We haven’t found a form that really works for skin issues,” he says.

In fact, glutathione is not approved at all by the FDA for dermatological use, Desai continues. If someone comes to his office requesting it, he says he would steer them toward other options — “other skin-lightening agents, in-office procedures, some special sunscreens, things like that.”

Meanwhile, those who are more concerned with inner health than outer appearance can rest assured that even if they never go near a glutathione supplement, the amino acid compound is nevertheless hard at work performing vital functions throughout their bodies, 24 hours a day, seven days a week.

The “Master” Antioxidant — Core Med Science

Inflammation has been a hot topic in the natural health world for the past decade; however, many people still don’t fully understand precisely why inflammation lies at the root of most health concerns plaguing Americans today.

Inflammation is present in virtually every chronic illness, from diabetes and heart disease to cancer. However, inflammation is also necessary (in short bursts) to fight things like infectious invaders.

Any injury can incite an inflammatory response. Whether you are talking about trauma, an infection, toxins, or allergies, your immune system answers the same chemical cascade.

First, the injured area’s blood vessels and capillaries begin to expand and open wide to allow your body’s natural healing compounds to get the wounded site as quickly as possible. Soon, fluid and waste flood the area, often overwhelming it.

To offset the damage, helper cells seal off the damaged area by creating blockades of protein that help prevent the spread of bacteria and toxins to the surrounding areas. This blockage of the blood and lymph vessels causes the physical manifestations of inflammation, namely redness, pain, stiffness, lack of mobility, and swelling.

Like everything in your body, there is a set of built-in checks and balances when it comes to inflammation. When an injury is detected, your body produces an enzyme called cyclooxygenase-2 (or COX-2), which sets this inflammation process into motion.

In turn, COX-2 signals for the production of a short-lived signaling molecule called series-2 prostaglandins. These pro-inflammatory hormones encourage this inflammation process and help your body heal the injured area.

Once your body has done its job, it needs to restore your body to normal and switch off these hormones. To do that, it releases COX-1 enzymes that signal for the release of series-1 and series-3 prostaglandins, which are anti-inflammatory.

In an ideal world, this yin and yang work together beautifully. The inflammatory response comes to your rescue when it’s needed and cools itself off once the healing is completed. But we don’t live in an ideal world.

In the real world, environmental toxins, your diet, stress, and other lifestyle issues have disabled the checks and balances of this system, encouraging your body to make more of the pro-inflammatory prostaglandins and less of the anti-inflammatory ones. As a result, many people suffer from chronic, systemic inflammation.

When this happens, you’re in trouble. You need a lot of extra protection.

It appears that glutathione (GSH) controls when inflammation increases or decreases as need be by instructing and influencing our immune white cells. Additionally, the autoimmune disease also appears to be hallmarked by imbalanced glutathione levels.15

Rebalancing glutathione levels can restore immune system competence and bring chronic inflammation under better control.

How to raise glutathione levels? 8 effective ways

30.07.2020

Prevention

As an antioxidant, glutathione helps to neutralize free radicals and reduce oxidative stress that damages cells. However, unlike most antioxidants that come from plant sources, the human body can make glutathione in the liver. However, it needs the right building material for this. Find out how to increase your glutathione levels.

Why? In lung diseases, it helps to reduce the frequency of wheezing and coughing attacks.
This is because NAC increases glutathione levels and thins the secretions in the lungs. NAC is a building material necessary for the production of glutathione. 

In 2011, it was proven that NAC is effective in treating health problems such as addiction, compulsive behavior, schizophrenia and bipolar disorder.

Do you know what surprising uses and properties are glutathione? [CLICK]

2. Take milk thistle (silymarin)

How to raise glutathione levels? Reaching for milk thistle is another way, and it’s also natural.

Milk thistle comes from a plant called Silybum Marianum. It contains 3 active ingredients, known as silymarin, which is famous for its antioxidant properties. 

What’s more, many scientific studies have proven that silymarin increases glutathione levels and prevents its loss. Scientists say it works because it prevents cell damage.

3. Limit your alcohol consumption

You probably won’t be surprised that scientists have already linked chronic and excessive alcohol consumption to many health problems. People with alcoholism often experience problems such as brain damage, pancreatitis, and cirrhosis. However, did you know that alcoholism also damages the lungs?

Interestingly, this most likely happens as a result of a decrease in glutathione levels in this organ. The lungs need glutathione to function properly. But that’s not all! A healthy lung contains up to 1,000 times more glutathione than other parts of the body. In people with alcoholism, the level of glutathione in the lungs is reduced due to oxidative stress.

Pratibha Joshi already in 2006 proved that in people who regularly drink excessive amounts of alcohol, there is an 80-90% decrease in the level of glutathione in the lungs. So remember that alcohol and glutathione are a bad combination.

However, if you happen to go crazy – check what are the natural ways to get rid of a hangover.

4. Get enough sleep and you’ll increase your glutathione levels

A good night’s sleep is essential to functioning well. Long-term sleep deprivation can lead to oxidative stress and even hormonal imbalances. Moreover, numerous studies have shown that chronic sleep deprivation reduces glutathione levels.

Mustafa Gulec and his team measured glutathione levels in 30 healthy people and 30 people with insomnia. It turned out that in the latter it was much smaller than in the ones who slept well. Numerous animal studies have also shown that sleep deprivation leads to a decrease in glutathione levels. So if you follow the rules of sleep hygiene and take care of the right number of hours of sleep each night, you are ensuring the right level of glutathione.

5. Reach for sources of selenium

Selenium is not only an essential mineral for humans, but is also a building material for glutathione. This means that without its presence, glutathione will not be formed. What to eat to raise its level?

The best sources of selenium are:

• beef,
• chicken,
• fish,
• animal organs and offal (hearts, livers, kidneys, brains),
• cottage cheese,
• brown rice
• brazil nuts.

As you increase your intake of selenium-rich foods, you’ll help your body replenish its glutathione stores.

The RDA for selenium for adults is 55 micrograms.

Scientists determined them based on the amount needed to achieve maximum glutathione production. In 2014, Omid Sedighi looked at how selenium supplementation would affect 45 adults with chronic kidney disease. Each of them received 200 micrograms of selenium daily for 3 months. Interestingly, the level of glutathione increased significantly in all of them.

Polish scientists also came to a similar conclusion in 2001. In their study, they found that taking selenium supplements increased glutathione levels in people on dialysis.

Take into account that the studies above included selenium supplementation and not a diet rich in selenium. It is worth noting that the maximum tolerated level of selenium was set at 400 micrograms per day.

If you do not want to risk poisoning, discuss selenium supplementation and its dosage with your doctor. For most healthy adults, it is enough to eat a diet rich in selenium to ensure adequate levels of selenium and glutathione

6.

Top up sulfur with vegetables and meat

How is glutathione formed? Sulfur is essential to maintain the structure and activity of proteins and enzymes in the body. Moreover, it is needed to make glutathione. So it is an important mineral that occurs naturally in some plants and protein sources.

Where exactly will you find sulfur? Look for it in two types of food: sources of the amino acids methionine and cysteine. You’ll find most of it in beef, fish and poultry.

However, there are also plant sources of sulfur, such as cruciferous vegetables. These include broccoli, Brussels sprouts, cauliflower, kale, watercress, and mustard. Garlic, shallots and onions will also prove to be your support. You can find many of them in the DASH diet, which was designed for people with hypertension – check what else you can eat in it.

Many human and animal studies have found that eating sulfur-rich vegetables reduces oxidative stress by increasing glutathione levels. And it’s without pills!

7. Eat more goat or sheep dairy

Many articles advise against eating dairy products. This is because some people are allergic to it or are lactose intolerant (and we know how to deal with it effectively). However, dairy products contain beta-casein, which has the potential to increase glutathione levels in the body.

Where is glutathione found? A 2015 study found a link between higher dairy consumption and higher levels of glutathione in the brain of older adults. However, the increase in glutathione levels depends on the type of beta-casein consumed.

Dairy products can contain different types of beta casein: A1 or A2. Depending on the type of beta-casein in the dairy you consume, your glutathione levels may vary. According to one 2016 study, people who drank dairy products containing only type A2 beta-casein experienced a greater increase in glutathione levels than those who consumed milk containing both A1 and A2 beta-casein.

In Poland, unfortunately, cow’s milk contains beta-casein A1 or A1 and A2 at the same time. A solution to increase glutathione levels without pills may be sheep’s or goat’s milk.

8. Reach for vitamin C.

Vitamin C is one of the water-soluble vitamins. You will find it in many types of food, mainly fruits and vegetables. The best sources of vitamin C are strawberries, citrus fruits, papaya, kiwi, red peppers and… well, check it out and the results will surprise you!

This vitamin has many functions, including acting as an antioxidant that protects cells from oxidative stress. In addition, vitamin C ensures the right level of other antioxidants in the body, including glutathione. Scientists have found that vitamin C helps increase glutathione levels by attacking free radicals. Thanks to this, it is possible to save the reserves of glutathione. What’s more, vitamin C is able to restore glutathione destroyed by oxidative stress.

And this is not the end of its pro-health properties – check how vitamin C can help take care of the health of the whole family.

Researchers have found that taking vitamin C supplements increases white blood cell glutathione levels in adults. In one study, adults took 0.5 to 1 gram of vitamin C each day for 13 weeks. This led to an 18% increase in glutathione in white blood cells.

Another study found that taking 0.5 grams of vitamin C per day increased white blood cell glutathione levels by as much as 47%. However, these studies included taking vitamin C supplements. Given that supplements are a concentrated version of the vitamin, it is unknown whether reaching for natural sources of vitamin C would have the same effect. More research is needed to see if you can increase your glutathione levels by eating foods rich in vitamin C.

Glutathione levels decline with age. What’s more, recently scientists have found a link between low glutathione levels and certain age-related diseases such as glaucoma and macular degeneration. It is even more important to replenish its level on a regular basis so that each year is marked by health and well-being.

• [1] Abenavoli L, Capasso R, Milic N, Capasso F. Milk thistle in liver diseases: past, present, future. Phytother Res. 2010;24(10):1423-1432. doi:10.1002/ptr.3207
• [2] Bianchini F, Vainio H. Allium vegetables and organosulfur compounds: do they help prevent cancer?. Environ Health Perspect. 2001;109(9):893‐902. doi:10.1289/ehp.01109893
• [3] Bogaards JJ, Verhagen H, Willems MI, van Poppel G, van Bladeren PJ. Consumption of Brussels sprouts results in elevated alpha-class glutathione S-transferase levels in human blood plasma. Carcinogenesis. 1994;15(5):1073‐1075. doi:10.1093/carcin/15.5.1073
• [4] Choi IY, Lee P, Denney DR, et al. Dairy intake is associated with brain glutathione concentration in older adults. Am J Clin Nutr. 2015;101(2):287‐293. doi:10.3945/ajcn.114.096701
• [5] Deth, R., Clarke, A., Ni, J. et al. Clinical evaluation of glutathione concentrations after consumption of milk containing different subtypes of β-casein: results from a randomized, cross-over clinical trial. Nutr J 15, 82 (2015). https://doi.org/10.1186/s12937-016-0201-x
• [6] Grimble RF. The effects of sulfur amino acid intake on immune function in humans. J Nutr. 2006;136(6 Suppl):1660S‐1665S. doi:10.1093/jn/136.6.1660S
• [7] Johnston CS, Meyer CG, Srilakshmi JC. Vitamin C elevates red blood cell glutathione in healthy adults. Am J Clin Nutr. 1993;58(1):103‐105. doi:10.1093/ajcn/58.1.103
• [8] Kiruthiga PV, Pandian SK, Devi KP. Silymarin protects PBMC against B(a)P induced toxicity by replenishing redox status and modulating glutathione metabolizing enzymes–an in vitro study. Toxicol Appl Pharmacol. 2010;247(2):116-128. doi:10.1016/j.taap.2010.06.004
• [9] Lenton KJ, Sané AT, Therriault H, Cantin AM, Payette H, Wagner JR. Vitamin C augments lymphocyte glutathione in subjects with ascorbate deficiency. Am J Clin Nutr. 2003;77(1):189‐195. doi:10.1093/ajcn/77.1.189
• [10] Muriel P, Garciapiña T, Perez-Alvarez V, Mourelle M. Silymarin protects against paracetamol-induced lipid peroxidation and liver damage. J Appl Toxicol. 1992;12(6):439-442. doi:10.1002/jat.2550120613
• [11] Soto C, Pérez J, García V, Uría E, Vadillo M, Raya L. Effect of silymarin on kidneys of rats suffering from alloxan-induced diabetes mellitus. Phytomedicine. 2010;17(14):1090-1094. doi:10.1016/j.phymed.2010.04.011

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6 surprising properties of glutathione that you didn’t know about

90,000 The most valuable antioxidant is glutathione

Since healthy bloggers started talking about the benefits of the most powerful antioxidant glutathione, all healthy lifestyle adherents began to look for drugs with this substance in their composition. But here’s the bad luck: the body almost does not assimilate it, so all efforts and money will go to waste. Or not?

The body produces glutathione on its own, but most dietary supplements with this substance are quickly washed out of it. Antioxidant deficiency can lead to severe chronic diseases, premature aging and fatigue. Usually, when people notice the first age-related changes and try to find out what nutrients they were unable to “get”, they forget to be tested for the level of glutathione.

Normal production of glutathione, on the other hand, protects cells from damage, fights free radicals and slows down oxidative reactions.But in conditions of poor ecology, stress, unhealthy diet and bad habits, the natural production of antioxidants can stop. After 20 years, glutathione production declines by 1 percent per year. This is why many people try to support the body by taking glutathione supplements.

Dr. Mark Hyman called glutathione the “Mother of All Antioxidants.” He studied its effects in detail and found several ways to improve the production of the substance.In addition to standard items such as a healthy lifestyle, regular exercise, you will have to take L-glutathione. It is a substitute that is highly digestible and helps maintain normal body function.

There is another way. If you have the patience to keep track of calories and eat superfoods on a regular basis, the trick is likely to work. Nutritionists believe that antioxidant production can be “triggered” by eating certain foods. These are legumes, meat, dairy products, tomatoes, Brussels sprouts, radishes, herbs, fruits and berries, papaya, olive oil, walnuts, tuna, eggs, spices and sprouted cereals.Plan your diet so that all these foods regularly fall on your table, and then problems with the skin, liver, kidneys, vitamin deficiency and chronic fatigue can be avoided.

Photo: @iherb

90,000 How To Maintain Healthy Glutathione Levels With Nutrients –

Blog

By: Doctor Eric Madrid

In this article:

Glutathione is produced from three amino acids: cysteine, glycine and glutamic acid. It is found in the tissues of humans, animals, plants and fungi, where it helps protect cells from oxidative damage caused by daily exposure to the environment and chemicals. In addition, glutathione helps the liver to cleanse the blood of toxins, and the body “recycles” vitamins E and C.

Studies show that high blood glutathione levels reduce the risk of disease, especially in the elderly. Conversely, in a 2007 study, low levels of glutathione were associated with an increased risk of cancer, heart disease, diabetes, dementia, infectious diseases and many other ailments.

There are many ways to increase blood glutathione levels through dietary changes and supplementation. Sulfur-rich foods can help increase glutathione levels.

For example, a lot of sulfur is found in these vegetables and fruits:

• avocados; 90,056
• broccoli;
• cabbage;
• cauliflower;
• garlic;
• grapefruit;
• collard greens;
• bow;
• tomatoes.

Cysteine-rich foods such as chicken, turkey, yoghurt, cheese, eggs, and sunflower seeds also help boost glutathione production. When that is not enough, the following supplements may be considered.

Acetylcysteine ​​

Acetylcysteine ​​is a powerful antioxidant produced from the natural amino acid L-cysteine. Most doctors use it for an overdose of paracetamol (acetaminophen) and to thin mucus in the lungs.

As a dietary supplement, acetylcysteine ​​is commonly taken to increase glutathione levels.The body converts stable acetylcysteine ​​into less stable glutathione molecules. It can be taken orally once or twice a day.

Whey Protein

Whey Protein Powder is a popular supplement that is often used as a meal replacement. It is very common among athletes and people who regularly go in for sports. In addition, it creates a feeling of satiety, so it is often used when losing weight.

Whey protein is rich in BCAAs and essential amino acids, including proteins essential for the production of glutathione.If you drink milk or eat cheese, then you probably regularly consume whey protein – the protein in cow’s milk is 20% whey and 80% casein.

A study published in 2020 in Nutrition showed that whey protein could increase glutathione levels in diabetics while reducing markers of oxidative damage. Additionally, in a 2019 study published in the Journal of Wound Care, participants’ glutathione levels increased when they consumed whey protein.

Omega-3 fatty acids

Omega-3 fatty acids, or polyunsaturated fatty acids (PUFAs), are very important for our health. These primarily include eicosapentaenoic (EPA) and dogo-hexaenoic (DHA) acids. These acids are believed to have many benefits for the heart, brain, intestines, and joints. These properties are thought to be due to the action of resolvins, active metabolites that research has shown help reduce inflammation.

In 2017, a double-blind, placebo-controlled study was conducted in sixty patients with diabetes. They were given 2000 mg of essential fatty acids or a placebo. In the group that took essential fatty acids, there was a decrease in the marker of inflammation (C-reactive protein) and an increase in the level of glutathione in the blood.

In addition, a study published in 2019 in Phytotherapy Research found that 1000 mg of omega-3 fish oil or flaxseed oil taken twice daily increased blood glutathione levels.

A 2014 study in the Nutrition Journal notes that most people are deficient in essential fatty acids. These important nutrients are found in many foods, including fish (most abundant in mackerel, cod, and salmon), walnuts, chia seeds, flax seeds, hemp seeds, and avocados.

Standard dosage: 1000-2000 mg once or twice a day.

B Vitamins

There are eight B vitamins, all of which are essential for metabolism and overall health. These vitamins are especially important for the metabolism of fats, carbohydrates, sugars and proteins, as they help the body convert these elements into available energy.

All B vitamins are water-soluble, that is, any excess of them is excreted in the urine.

A 2014 study looks at the importance of vitamin B12 (cyanocobalamin) and its role in glutathione metabolism. And a 2017 study published in Molecular Neurobiology shows a link between vitamin B12 deficiency and low blood glutathione levels.

Recommended dosage: Take the B complex as directed on the label.

Vitamin C (ascorbic acid)

Almost all animals, including most mammals, can produce vitamin C on their own – except humans, monkeys and guinea pigs. Many scientists believe that the human body was once able to synthesize vitamin C, but over time it has lost this ability.

The maximum concentration of vitamin C is observed in the brain and adrenal glands – 15-50 times higher than in the blood.This vitamin has antioxidant properties and is an enzymatic cofactor in at least eight important biochemical reactions.

According to a 2009 study published in the American Journal of Clinical Nutrition, more than 7% of people over the age of six are deficient in vitamin C (based on blood tests). More than half of the study participants were low on vitamin C-rich foods. I myself have had three patients with scurvy, a disease common among British sailors in the 19th century who did not have access to fresh fruit for long periods of time.

A 1993 study evaluated the effect of taking 500-2000 mg of vitamin C on glutathione levels in red blood cells. It turned out that 500 mg was enough to increase the level of glutathione in red blood cells, with a dose of 2,000 mg per day providing no additional effect compared to 500 mg.

A 2000 study demonstrates a correlation between the level of vitamin C in the blood and the level of glutathione in white blood cells. White blood cells protect the body from infections.

Finally, a 2003 study evaluated the effect of vitamin C supplementation in healthy adults. Half of the participants took 500-1000 mg of vitamin C, the other half took a placebo. After three months, the vitamin C group had higher white blood cell glutathione levels than the placebo group.

Recommended dosage: 500-1000 mg once or twice a day.

Vitamin E

Vitamin E is a powerful antioxidant with a number of beneficial properties.Taking vitamin E supplements, even as part of a multivitamin complex, can increase blood glutathione levels. A 2013 study noted that participants who took a vitamin E supplement had higher blood glutathione levels compared to those who took a placebo. Recommended dosage: As directed on the label.

Alpha Lipoic Acid

Alpha Lipoic Acid is a natural compound produced by the body. It is also a powerful antioxidant.

In a 2016 study, taking a dietary supplement with alpha lipoic acid was thought to help increase glutathione levels and reduce overall oxidative damage.

A 2019 study on a group of diabetic patients demonstrates that alpha lipoic acid can help increase blood glutathione levels in diabetics.

Selenium

Selenium is a trace mineral that is important for overall health. It participates in the functioning of the immune and reproductive systems, and also protects against oxidants.Some foods rich in selenium: beef, chicken, brazil nuts, sunflower seeds, chia seeds, mushrooms.

Selenium is generally considered safe and can be taken as a standalone supplement or as part of a quality multivitamin formula.

Probiotics

Probiotics are often taken to promote gut health. That being said, they also seem to help maintain healthy levels of glutathione in cells. In a 2013 study, blood glutathione levels increased in patients taking a probiotic supplement with lactic acid bacteria, bifidobacteria, and thermophilic streptococci. Recommended dosage: 5-60 billion CFU once or twice a day.

Green Tea

Apart from water, green tea is the second most popular beverage in the world. It is second only to coffee. Participants in a 2013 study who drank four or more cups of green tea a day had higher blood glutathione levels compared to those who drank only water (four cups a day). There are supplements with green tea extract.

Other Plants That Increase Glutathione Levels

The following plants have also been shown to increase blood glutathione levels:

Sources:

1. Julius M, Lang CA, Gleiberman L, Harburg E, DiFranceisco W, Schork A.Glutathione and morbidity in a community-based sample of elderly. J Clin Epidemiol. 1994; 47 (9): 1021-1026. doi: 10.1016 / 0895-4356 (94)

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2. Franco R, Schoneveld OJ, Pappa A, Panayiotidis MI. The central role of glutathione in the pathophysiology of human diseases. Arch Physiol Biochem. 2007; 113 (4-5): 234-258. doi: 10.1080 / 13813450701661198
3. Deepmala, Slattery J, Kumar N, et al. Clinical trials of N-acetylcysteine ​​in psychiatry and neurology: A systematic review. Neurosci Biobehav Rev.2015; 55: 294–321. doi: 10.1016 / J.neubiorev.2015.04.015
4. Jay R. Hoffman & Michael J. Falvo (2004). “Protein – Which is best?”. Journal of Sports Science and Medicine (3): 118-130.
5. Derosa G, D’Angelo A, Maffioli P. Change of some oxidative stress parameters after supplementation with whey protein isolate in patients with type 2 diabetes. Nutrition. 2020; 73: 110700. doi: 10.1016 / j.nut.2019.110700
6. Gutman JBL, Kongshavn PAL. Cysteine ​​/ cystine-rich undenatured whey protein supplement in patients’ pressure ulcers outcomes: an open label study.J Wound Care. 2019; 28 (Sup7): S16 – S23. doi: 10.12968 / jowc.2019.28.Sup7.S16
7. Moro, K., Nagahashi, M., Ramanathan, R., Takabe, K., & Wakai, T. (2016). Resolvins and omega three polyunsaturated fatty acids: Clinical implications in inflammatory diseases and cancer. World Journal of Clinical Cases, 4 (7), 155-64
8. Am J Clin Nutr. 2015 Dec; 102 (6): 1357-64. doi: 10.3945 / ajcn.115.116384. Epub 2015 Nov 11.
9. Soleimani Z, Hashemdokht F, Bahmani F, Taghizadeh M, Memarzadeh MR, Asemi Z.Clinical and metabolic response to flaxseed oil omega-3 fatty acids supplementation in patients with diabetic foot ulcer: A randomized, double-blind, placebo-controlled trial. J Diabetes Complications. 2017; 31 (9): 1394-1400. doi: 10.1016 / j.jdiacomp.2017.06.010
10. Raygan F, Taghizadeh M, Mirhosseini N, et al. A comparison between the effects of flaxseed oil and fish oil supplementation on cardiovascular health in type 2 diabetic patients with coronary heart disease: A randomized, double-blinded, placebo-controlled trial.Phytother Res. 2019; 33 (7): 1943-1951. doi: 10.1002 / ptr. 6393
11. Papanikolaou Y, Brooks J, Reider C, Fulgoni VL. U.S. adults are not meeting recommended levels for fish and omega-3 fatty acid intake: results of an analysis using observational data from NHANES 2003-2008. Nutrition Journal. 2014; 13: 31. doi: 10.1186 / 1475-2891-13-31.
12. Ashoori M, Saedisomeolia A. Riboflavin (vitamin B₂) and oxidative stress: a review. Br J Nutr. 2014; 111 (11): 1985-1991. doi: 10.1017 / S0007114514000178
13. Misra UK, Kalita J, Singh SK, Rahi SK.Oxidative Stress Markers in Vitamin B12 Deficiency. Mol Neurobiol. 2017; 54 (2): 1278-1284. doi: 10.1007 / s12035-016-9736-2
14. Gaby, Alan. Nutritional Medicine, Second Edition April 2017
15. Harrison FE, May JM. Vitamin C function in the brain: vital role of the ascorbate transporter SVCT2. Free Radic Biol Med. 2009; 46 (6): 719-30. doi: 10.1016 / j.freeradbiomed.2008.12.018.
16. American Journal of Clinical Nutrition. 2009 Nov; 90 (5): 1252-63. doi: 10.3945 / ajcn.2008.27016. Epub 2009 Aug 12.
17. Johnston CS, Meyer CG, Srilakshmi JC. Vitamin C elevates red blood cell glutathione in healthy adults. Am J Clin Nutr. 1993; 58 (1): 103-105. doi: 10.1093 / ajcn / 58.1.103
18. Lenton KJ, Therriault H, Cantin AM, Fülöp T, Payette H, Wagner JR. Direct correlation of glutathione and ascorbate and their dependence on age and season in human lymphocytes. Am J Clin Nutr. 2000; 71 (5): 1194-1200. doi: 10.1093 / ajcn / 71.5.1194
19. Lenton KJ, Sané AT, Therriault H, Cantin AM, Payette H, Wagner JR.Vitamin C augments lymphocyte glutathione in subjects with ascorbate deficiency. Am J Clin Nutr. 2003; 77 (1): 189-195. doi: 10.1093 / ajcn / 77.1.189
20. Rafighi Z, Shiva A, Arab S, Mohd Yousof R. Association of dietary vitamin C and e intake and antioxidant enzymes in type 2 diabetes mellitus patients. Glob J Health Sci. 2013; 5 (3): 183-187. Published 2013 Mar 20. doi: 10.5539 / gjhs.v5n3p183
21. Derosa G, D’Angelo A, Romano D, Maffioli P. A Clinical Trial about a Food Supplement Containing α-Lipoic Acid on Oxidative Stress Markers in Type 2 Diabetic Patients.Int J Mol Sci. 2016; 17 (11): 1802. Published 2016 Oct 28.doi: 10.3390 / ijms17111802
22. Ebada MA, Fayed N, Fayed L, et al. Efficacy of Alpha-lipoic Acid in The Management of Diabetes Mellitus: A Systematic Review and Meta-analysis. Iran J Pharm Res. 2019; 18 (4): 2144-2156. doi: 10.22037 / ijpr.2019.1100842
23. Richie JP Jr, Muscat JE, Ellison I, Calcagnotto A, Kleinman W, El-Bayoumy K. Association of selenium status and blood glutathione concentrations in blacks and whites. Nutr Cancer.2011; 63 (3): 367–375. doi: 10.1080 / 01635581.2011.535967
24. Asemi Z, Zare Z, Shakeri H, Sabihi SS, Esmaillzadeh A. Effect of multispecies probiotic supplements on metabolic profiles, hs-CRP, and oxidative stress in patients with type 2 diabetes. Ann Nutr Metab. 2013; 63 (1-2): 1-9. doi: 10.1159 / 000349922
25. Basu A, Betts NM, Mulugeta A, Tong C, Newman E, Lyons TJ. Green tea supplementation increases glutathione and plasma antioxidant capacity in adults with the metabolic syndrome. Nutr Res.2013; 33 (3): 180-187. doi: 10. 1016 / j.nutres.2012.12.010
26. Ebrahimpour Koujan S, Gargari BP, Mobasseri M, Valizadeh H, Asghari-Jafarabadi M. Effects of Silybum marianum (L.) Gaertn. (silymarin) extract supplementation on antioxidant status and hs-CRP in patients with type 2 diabetes mellitus: a randomized, triple-blind, placebo-controlled clinical trial. Phytomedicine. 2015; 22 (2): 290-296. doi: 10.1016 / j.phymed.2014.12.010

This article was written by Eric Madrid, MD, Fellow of the American Council for Integrative and Holistic Medicine, and certified by the American Council of Family Medicine and the American Council of Integrative and Holistic Medicine.He is the author of Vitamin D Prescription, Healing Sun Energy. Eric Madrid graduated from Ohio State University Medical School. He is a partner of the Rancho Family Medical Group and leads patient visits in Menifi, California. More information about Dr. Madrid here.

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90,000 Where is Glutathione found? Major Food Sources

Glutathione is a compound containing three amino acids – glutamate, cysteine ​​and glycine.It functions as an antioxidant in the body. It is a vital ingredient that helps fight free radicals and flushes harmful substances out of the body. As people age or experience illness, levels of glutathione in the blood drop, resulting in lower levels of this life-supporting antioxidant. According to Foodismedicine.ru, the following foods rich in glutathione should be consumed to replenish stocks and prevent loss of glutathione.

Milk thistle and cumin

Milk thistle is an excellent source of an antioxidant compound called silymarin. Silymarin helps prevent the depletion of glutathione in the liver. Glutathione is essential for the liver to detoxify harmful substances. If the liver is damaged, the concentration of glutathione is significantly reduced. In turn, the liver becomes more susceptible to further damage, making glutathione a vital ingredient for liver health. Cumin also has the ability to increase glutathione levels. Cumin acts as a binding agent, increasing glutamate-cysteine ​​complexes during gene expression.

Fruits and vegetables

Fruits and vegetables are also good dietary sources of glutathione. To get the most glutathione from fruits and vegetables, it’s important to eat them fresh, not cooked or processed. Cooking and handling will decrease the bioavailability of glutathione in these foods. In addition, glutathione levels vary greatly between fruits and vegetables due to environmental factors and the phase of plant development. Fruits and vegetables with the highest amounts of glutathione per serving include asparagus, potatoes, peppers, carrots, onions, broccoli, avocados, zucchini, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches, bananas, and melons.

Animal products

Dietary glutathione is found in high amounts in fresh, raw meat and moderate amounts in dairy products and eggs. These foods are rich in whey protein containing alpha-lactalbumin, which is rich in sulfur-containing amino acids. These foods optimize the use of glutathione in the body. Cooking and storing food for a long time will reduce the glutathione content of these foods. However, the levels of glutathione in these foods are high enough that the consumption of these foods after cooking and processing provides the body with an adequate amount of glutathione.

Foods containing selenium or alpha lipoic acid

Selenium is an important co-factor for the enzyme form of glutathione. Selenium is essential for the formation of glutathione-containing enzymes. For this reason, consuming foods rich in selenium will promote glutathione production. These foods include cereals, oats, Brazil nuts, walnuts, legumes, tuna, beef, poultry, cheese, eggs.

Alpha Lipoic Acid, or ALA, promotes the synthesis of glutathione in the body, thereby increasing glutathione levels.Foods rich in alpha lipoic acid include spinach, tomatoes, peas, Brussels sprouts, rice bran, and mayonnaise. Many of these foods are naturally high in glutathione. Eating these foods increases the bioavailability of this important antioxidant.

Source: Pharmindex.ru for the newspaper “Apteka”

10 ways to increase glutathione levels

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Glutathione is one of the most important and powerful antioxidants in the body.Antioxidants are substances that reduce oxidative stress by fighting free radicals.

Although most antioxidants are found in the foods you eat, Glutathione is produced by the body itself. It consists mainly of three amino acids: glutamine , glycine and cysteine ​​(1).

There are a number of reasons why glutathione levels in the body can be depleted, including poor diet, chronic illness, infection, inflammation, and constant stress.

Glutathione production is also known to decrease with age (1).

Maintaining adequate levels of this antioxidant is incredibly important. Below are the 10 best ways to naturally increase your glutathione levels.

1. Consume foods rich in sulfur

Sulfur is an essential mineral found naturally in some plant and protein products.

It is required for the structure and activity of important proteins and enzymes in the body.Notably, sulfur is essential for the synthesis of glutathione (2).

Sulfur is contained in two amino acids: methionine and cysteine. We get them from proteins found in foods such as beef, fish, and poultry.

However, vegetarian sources of sulfur are cruciferous vegetables such as broccoli , Brussels sprouts, cauliflower, cabbage, watercress and mustard greens.

Several human and animal studies have shown that eating sulfur-rich vegetables can reduce oxidative stress by increasing glutathione levels.(3, 4, 5)

Onions, garlic, shallots, and leeks also increase glutathione levels – likely due to their sulfur-containing compounds (6, 7).

2. Increase your intake of vitamin C

Vitamin C is a water-soluble vitamin found in many foods, especially fruits and vegetables.

Strawberries, citrus fruits, papaya, kiwi and bell peppers are all examples of foods rich in vitamin C.

This vitamin has many functions, including working as an antioxidant to protect cells from oxidative damage.It also supports the absorption of other antioxidants, including glutathione.

Researchers have found that vitamin C can help increase glutathione levels by attacking free radicals first, thereby reducing glutathione consumption.

They also found that vitamin C helps recycle glutathione by converting oxidized glutathione back to its active form (8).

In fact, researchers found that vitamin C supplementation increased glutathione levels in white blood cells in healthy adults.

In one study, adults took 500–1000 mg of vitamin C daily for 13 weeks, which resulted in an 18% increase in glutathione in white blood cells (8).

Another study found that taking 500 mg of vitamin C supplements per day increased red blood cell glutathione levels by 47% (9).

However, these studies included vitamin C supplements. Given that supplements are concentrated versions of the vitamin, it is unclear if food will have the same effect.

Further research is needed to determine if you can increase your glutathione levels by eating foods containing vitamin C.

3. Add Selenium-Rich Foods to Your Diet

Selenium is an essential mineral and cofactor of glutathione, that is, a substance necessary for the activity of glutathione.

Some of the best sources of selenium are beef, chicken, fish, cottage cheese, brown rice and Brazil nuts.

By increasing your selenium intake, you can help maintain or increase your body’s glutathione stores.

The recommended dosage of selenium for adults is 55 mcg. This is based on the amount required to maximize glutathione peroxidase production (10).

One study examined the effects of selenium supplementation in 45 adults with chronic kidney disease. They all received 200 mcg of selenium daily for three months.

Interestingly, all of their glutathione peroxidase levels increased significantly (11).

Another study found that selenium supplementation increased glutathione peroxidase levels in hemodialysis patients (12).

Again, the above studies included supplements, not selenium-rich foods.

In addition, it is important to note that the allowable upper intake is set at 400 mcg per day. Because of the potential for toxicity, be sure to discuss selenium supplements and dosage with your healthcare professional.

For most healthy adults, a balanced diet with selenium-fortified foods will provide adequate selenium levels and therefore healthy glutathione levels.

4. Eat foods rich in glutathione

The human body produces glutathione, but food sources are also available. Spinach, avocado, asparagus, and okra are some of the richest food sources of glutathione (13).

However, dietary glutathione is poorly absorbed by the human body. In addition, cooking and storage conditions can reduce the amount of glutathione in food.

Although less likely to increase glutathione levels, glutathione-rich foods may help reduce oxidative stress.

For example, a pilot study found that people who consumed foods rich in glutathione had a lower risk of developing oral cancer (14).

Ultimately, further research is needed to fully understand the effects of glutathione-rich foods on oxidative stress and glutathione levels.

5. Whey protein

Your body’s production of glutathione also depends on certain amino acids.

An amino acid called cysteine ​​is a particularly important amino acid that is involved in the synthesis of glutathione.

Cysteine-rich foods such as whey protein can increase your glutathione supply (15).

In fact, research supports this claim, as many studies have shown that whey protein can increase glutathione levels and therefore reduce oxidative stress (16, 17, 18, 19).

6.Milk thistle

Milk thistle supplements are another way to naturally increase glutathione levels.

This herbal supplement is extracted from the milk thistle plant known as Silybum marianum .

Milk thistle is composed of three active substances collectively known as silymarin. Silymarin is found in high concentrations in milk thistle extract and is well known for its antioxidant properties (20).

In addition, silymarin has been shown to increase glutathione levels and prevent depletion in vitro and in rodent studies (21, 22).

Researchers believe that silymarin is able to maintain glutathione levels while preventing cell damage (23).

7. Try turmeric extract

Turmeric is a bright yellow-orange herb and a popular spice in Indian cuisine.

The herb has been used in Indian medicine since ancient times. These medicinal properties of turmeric are most likely related to its main component, curcumin (24).

Curcumin is much more concentrated in turmeric extract than in spices.

Numerous animal and test-tube studies have shown that turmeric and curcumin extract can increase glutathione levels (25, 26, 27, 28).

Researchers concluded that curcumin in turmeric restores adequate glutathione levels and improves glutathione enzyme activity.

To increase glutathione levels, you need turmeric extract, because it is not possible to eat the right amount in the spice

8.Dream

A good night’s rest is essential for overall health. Interestingly, prolonged sleep deprivation can cause oxidative stress and even hormone imbalances (29).

In addition, studies have shown that chronic sleep deprivation can reduce glutathione levels.

For example, a study that measured glutathione levels in 30 healthy people and 30 people with insomnia found that glutathione peroxidase activity was significantly lower in people with insomnia (30).

Numerous animal studies have also shown that sleep deprivation causes a decrease in glutathione levels (31, 32, 33).

Therefore, by getting enough sleep every night, you can maintain or increase the level of this antioxidant.

9. Physical education

Regular physical activity has long been recommended by doctors and healthcare professionals. Not surprisingly, exercise is beneficial for both physical and mental health.

Recent research suggests that exercise is also beneficial for maintaining or increasing antioxidant levels, especially glutathione.

Doing a combination of cardio + other resistance training increases glutathione more strongly compared to cardio or strength training alone (34).

However, athletes who overtrain without proper nutrition and rest may be at risk of decreased glutathione production (35).

Therefore, incorporate physical activity into your regular rhythm of life gradually and wisely.

10. Avoid excessive alcohol consumption

Not surprisingly, many of the negative health effects are associated with chronic and excessive alcohol use.

Alcoholism is commonly associated with diseases such as cirrhosis of the liver, brain damage and pancreatitis.

Although not well known, lung damage is also an adverse effect of alcoholism. This is likely due to the depletion of glutathione levels in the lungs.

The small airways of the lungs require glutathione to function properly. In fact, healthy lungs contain 1,000 times more glutathione than other parts of the body (36).

Lung glutathione depletion in alcoholics is most likely associated with oxidative stress caused by chronic alcohol use (37).

Studies have shown an 80–90% reduction in lung glutathione levels in those who regularly consume excessive amounts of alcohol (38).

So limiting your alcohol intake can help you maintain healthy glutathione levels.

Conclusion

Glutathione is an important antioxidant that is primarily produced by the body, but also found in food sources.

Unfortunately, levels of this antioxidant can be depleted due to many factors such as ecology, aging, poor diet and sedentary lifestyle.

Fortunately, you can maintain adequate glutathione levels by increasing your physical activity, avoiding drinking too much alcohol, getting adequate sleep, and eating a balanced diet.

Taking milk thistle, turmeric, or whey protein can also increase your glutathione levels.

90,000 10 products that will delicately take care of your liver

Whatever harmful substances enter our body, they all pass through the liver. That is why it is so important to take care of her health and performance.

Bright Side has compiled for you a list of foods that, if consumed regularly, will help cleanse the body.

Garlic

Whether you love it or not, garlic contains many beneficial substances for the liver.Garlic is rich in selenium – a mineral that enhances the action of antioxidants and promotes detoxification.

Garlic also contains the amino acid arginine . It plays an important role in the relaxation of blood vessels, reduces pressure in the liver.

In addition, garlic contains vitamin B6 , which acts on the liver as an anti-inflammatory agent, and vitamin C , which is the body’s main protector against cellular oxidation and cell damage.

Olive oil

Directly pressed oil, especially olive oil, when consumed in moderation, is excellent for the liver. It provides a lipid base that absorbs harmful toxins in the body, thus taking over some of the liver’s functions.

Greens and Vegetables

Green leafy vegetables have been proven to protect the liver by neutralizing metals, chemicals and pesticides from both food and the environment. 90,035 Arugula, spinach and chicory are believed to increase the flow of bile, which rid the body of waste products.

Beetroot naturally cleanses the blood, which increases the efficiency of the liver and the production of nutrients in the body.

Broccoli, cauliflower, Brussels sprouts and other cruciferous vegetables help the liver produce enzymes to eliminate toxins.

Green tea

Green tea is rich in antioxidants. Or rather, catechol compounds. Catechins – organic substances from the flavonoid group.According to scientists, it is thanks to them that tea acquires the ability to protect the body from various types of cancer.

Grapefruit

Grapefruit boasts not only a high content of vitamin C , but also glutathione , which is produced naturally in the liver. Glutathione is involved in several processes in the body, including tissue culture and repair, the production of chemicals and proteins the body needs, and the strengthening of the immune system.Grapefruit contains over 70 mg of glutathione, which helps the liver in the production of detoxifying enzymes.

Walnut

Walnuts contain the amino acid arginine , like garlic.

They are also high in glutathione and omega-3 fatty acids , which help support liver detoxification functions.

Walnuts are full of antioxidants and healthy unsaturated fats , which protect against fat accumulation in the liver.These healthy fats are also needed to build strong cell membranes around the cells of a given organ.

Apple

Apples are rich in pectin , which is necessary to cleanse the body and remove toxins from the digestive tract. And this, in turn, makes it easier for the liver and reduces the load on it.

Turmeric

The main active ingredient of turmeric is curcumin . It is a powerful antioxidant and anti-inflammatory agent.Curcumin, scientists say, helps protect the bile duct, accelerate the flow of bile, and acts as a liver cleanser. It rejuvenates liver cells by preventing toxins and alcohol from converting into harmful compounds that can harm the body. Adding a small amount of turmeric as a condiment is a great way not only to improve the taste of food, but also to take care of your health.

Lemon and lime

Lemons and limes contain high amounts of vitamin C .And he, as you know, helps the body convert toxic substances into compounds that are easily dissolved in water and removed from the body. Drinking freshly squeezed lemon or lime juice in the morning stimulates the liver.

Avocado

Avocado is just a superfood for the liver. They contain Glutathione and Vitamins C and E , which act as antioxidants to neutralize free radicals and protect the cells of this organ from damage.

Vitamins E and K – anti-inflammatory drugs to protect the liver from harmful effects. The healthy fats in avocados can also regulate cholesterol levels.

Glutathione – the queen of antioxidant defense

There is one important secret on how to prevent aging, cancer, cardiovascular diseases, dementia, autism, Alzheimer’s disease and much more, and even cure these terrible diseases. Actually, this secret is not a secret for everyone – as more than 70,000 scientific articles have already been written about it – but your doctor probably does not know how to fight an epidemic of deficiency of this critical life-giving substance …
What is this secret ? It’s about the mother of all antioxidants, the detox maestro and the immune system chief pilot, glutathione.
Glutathione – the queen of antioxidant defenses
There are two news – good and bad. The good news is that your body produces glutathione for itself. The bad news is that poor diet, pollution, infections, toxins and drugs, stress and trauma are destroying your own glutathione. Again, as you age, your body increasingly loses its ability to produce enough glutathione.
This makes you susceptible to rampant cellular breakdown due to oxidative stress and free radicals proliferation, defenseless against infections and cancer.This causes your liver to become overworked, damaged, and unable to do its job of detoxifying your body.
Glutathione deficiency has been reported in many diseases. These include chronic fatigue syndrome, cardiovascular disease, cancer, chronic infections, autoimmune diseases, diabetes, autism, Alzheimer’s disease, Parkinson’s disease, arthritis, asthma, kidney and liver diseases, and many others.
Our ability to produce and maintain high levels of glutathione is critical to the body’s recovery in virtually all chronic conditions, let alone prevent them.The authors of all scientific publications on glutathione claim the same.

What is Glutathione?

Glutathione is a very simple molecule, it is a combination of three amino acid blocks – cysteine, glycine and glutamine. The secret of its power lies in the presence of sulfur-containing groups (SH). Sulfur is a very sticky substance, and all the “debris” in our body, including free radicals, toxins and heavy metals, sticks to its molecules.
Glutathione is one of the most powerful antioxidants, the main scavenger of free radicals in cells.It is a key link in three of the four antioxidant systems in the body. The antioxidant system of glutathione includes three glutathione-dependent enzymes: glutathione peroxidase (GPO), glutathione reductase (GR), and glutathione transferase (GT).
Glutathione transferase catalyzes free radical scavenging reactions involving glutathione; glutathione peroxidase reduces oxidized hydrogen molecules, as well as lipid and other organic molecules oxidized by oxygen radicals; glutathione reductase restores glutathione itself.
In all of these enzymatic reactions, glutathione acts as a coenzyme and a central player. Reduced (GSH) glutathione has its own antioxidant activity.
The main antioxidant role of glutathione is to protect immune cells, primarily lymphocytes. In the fight against harmful microorganisms and toxins, the main weapon of immune cells is the same free radicals, so they need their own protection. And if glutathione is not enough, lymphocytes can die on their own, causing a “fire on themselves”, and the functioning of the immune system will be seriously impaired.
Generally, glutathione is recovered in the body, unless the toxic load becomes too great. However, its “safety margin” is not the same for all people. The fact is that the body’s ability to produce and reuse glutathione is determined by the genes involved in its metabolism – GSTM1, GSTP1 and others like them. And this creates the problem of insufficient activity of glutathione in more than a third of all people.
After all, our body was not originally programmed to fight with so many toxins and free radicals that attack us from all sides.Over the past hundred years, the “evolution” of hazards has led to the emergence of about 80 thousand various industrial chemicals, not counting the electromagnetic background and the widespread pollution of nature with mercury and lead.
Therefore, the “basic version” of the genetic detoxification program, encoded in our DNA, does not completely rid our body of toxins. At the time when it was created, Nature did not know that thousands of years later, people “evolve” to such an extent that they will poison themselves and deprive their food of most of the nutrients necessary for protection.
Since most of us lack the “software” for complete detoxification, nearly half of the population currently has limited capacity to detoxify toxins. These people lack the function of GSTM1, one of the most important genes required for the production and metabolism of glutathione in the body. Therefore, they are easily susceptible to infections and various diseases.

Glutathione against chronic diseases

Glutathione is a key element in antioxidant defense for one simple reason: it is able to repair other antioxidants.The fact is that vitamin C, vitamin E, and beta-carotene fight free radicals, but they themselves oxidize and become dangerous for the body. Glutathione, by sacrificing itself, revives these defenders, but since it, like the Phoenix, has the ability to respawn, the ammunition of our defense system is constantly replenished.
But if glutathione reserves are depleted, a complete collapse can occur. The weakening of antioxidant defenses leads to the breakdown of the functions of the immune system, and we are entering a downward spiral of chronic disease and accelerated aging.
Therefore, if you are often sick or suffer from a chronic disease, if your biological age is more than the calendar, or you just feel uncomfortable, then most likely you do not have enough glutathione. In one publication, the British medical journal The Lancet reported that glutathione levels are high in healthy young adults, lower in healthy older people, even lower in older patients, and lowest in hospitalized elderly people.
Glutathione is produced in the liver, from where it is released into the bloodstream and into bile. Not surprisingly, the liver itself contains the most glutathione, since the liver is our main detoxifying organ. Glutathione not only initiates the production of detoxifying enzymes in the liver, but also protects the cells of the liver itself from damage, and even promotes their regeneration.
As already mentioned, the production of glutathione requires three amino acids – cysteine, glycine and glutamine. In this case, the most critical amino acid is cysteine, since, although it can be produced in the body, but in small quantities, it must come from food, and this is a real problem.Simply because a significant part of cysteine ​​is destroyed during industrial processing of products, as well as in the gastrointestinal tract.
In addition, minerals such as selenium, magnesium and sulfur, as well as lipoic acid, are required for the production and metabolism of glutathione.
The body’s production of glutathione is age dependent. Starting from the age of 28, its production decreases every year by about 1%, and with every percentage drop in the level of active glutathione, the risk of dangerous diseases increases.
Scientists believe that when glutathione levels drop to 90% of optimal health, the decline in health becomes irreversible. The accumulation of toxins in the body leads to an even greater drop in the level of glutathione, and when it falls below 70%, a collapse occurs.
But there are a few things you can do for yourself to increase your body’s natural production of glutathione and your overall levels. Here are some tips you can follow.

10 Tips to Optimize Glutathione

Levels

These 10 tips will help you increase your glutathione levels and your body’s antioxidant defenses, improve your health and live a long, healthy life.
1. Eat foods rich in sulfur.
The main ones are garlic, onions and cruciferous vegetables (broccoli, collard greens, cauliflower, watercress and the like).
2. Consume adequate amounts of bioactive whey proteins.
An excellent source of cysteine ​​and other building blocks for glutathione synthesis is plain milk, but not pasteurized or industrially processed.
With this, of course, most will have a problem. Well, solve it with alternative methods.Make sure you have more fresh organic meats, eggs (which also contain sulfur), country cottage cheese, fresh fish, spinach, beets and beans on your table.
Ready-made glutathione is found in very small quantities in food (most of all in Brazilian and walnuts and tomatoes). The exception is raw meat (I emphasize – raw!).
3. Exercise.
Exercise increases the production of glutathione and accelerates the detoxification process, thereby strengthening your immune system and activating the body’s antioxidant defenses.30 minutes of vigorous aerobic exercise a day, such as walking or jogging, or playing sports, is sufficient. A 20-minute strength training session 3 times a week is also helpful.
4. Take glutathione supplements.
You can read in many publications that taking glutathione as a supplement is useless because intestinal enzymes break it down to its original amino acids. Indeed, this opinion was shared by the majority of scientists 20 years ago.
However, in 1993, it was first shown that taking glutathione through the intestinal tract increases its level in the blood even if the enzymes responsible for its synthesis are inhibited.At the same time, for an adequate level of detoxification processes, 5-10 times less glutathione is needed than cysteine.
Not everyone should rely on glutathione alone, so it is included in modern antioxidant complexes with other antioxidants, as well as essential companions for it – magnesium, selenium and lipoic acid. These are Mega Protect 4 Life, as well as multivitamins – Super Mega 50, Senior Formula (for seniors) and Vital 0, A, B, AB (for each blood group).
5.A purely medicinal product containing a powerful source of glutathione – N-acetylcysteine.
It has been used for many years for the treatment of asthma and lung diseases, as well as for dangerous liver diseases. It can also be used for any kind of intoxication.
6. Take alpha lipoic acid as a supplement.
ALA stimulates the production of glutathione in the body and promotes the absorption of coenzyme Q 10 (also an important antioxidant).
7. Take folic acid and vitamins B6 and B12.
These substances are involved in methylation processes in the production and reproduction of glutathione, two of the most important biochemical functions in the body.
8. Take selenium supplements.
This essential mineral is required in the production of glutathione peroxidase.
9. Take other antioxidants, including vitamins C and E (in the form of a tocopherol complex). These substances provide antioxidant protection together with glutathione. As already mentioned, they are also included in complex antioxidant supplements.
10. Milk thistle extract (silymarin) has long been used for liver diseases and helps to increase glutathione levels. Silymarin is a unique substance that works in the liver and regenerates both hepatocytes themselves and oxidized glutathione.
Of course, you can make your life much easier by taking special antioxidant complexes such as Mega Protect 4 Life or multivitamins, such as Super Mega 50. Thus, you can immediately complete half of all the points of the above program.
It is also very useful to add omega 3 fatty acids to them, which are primarily attacked by free radicals and therefore, as a rule, are also in short supply.

90,000 Glutathione: the formula for youth and health

It seems like everything has been said about the benefits of antioxidants! They prolong youth, actively fight free radicals, preventing dangerous diseases.But which of the antioxidants can be called alpha and omega for the healthy functioning of our body? It is glutathione that is one of the most powerful antioxidants, which is responsible for our youth, beauty, activity and well-being. Why is glutathione considered the “king” of antioxidants? And how important is it to replenish its reserves in the body? Let’s figure it out!

Glutathione as an antioxidant
It is one of the most powerful antioxidants that actively fights free radicals in the body, preventing various diseases, including cancer.Glutathione has a very important antioxidant function in the body, protecting our immune system. The role of glutathione in antioxidant processes in the body is enormous! Deficiency of this substance in the body can cause serious health problems: cardiovascular disease, cancer, Alzegeimer’s disease and Parkinson’s disease.

Immune system disorders can also occur – chronic infections, chronic fatigue syndrome, asthma, diabetes mellitus, arthritis. Although our body has mechanisms for the production of this vital antioxidant, it becomes less and less with age.The process of glutathione production is also influenced by frequent stress, unfavorable environment, bad habits, and unhealthy diet. Therefore, it is very important to replenish its reserves through nutrition and dietary supplements.

Health molecule: basic functions

If you analyze the chemical formula of glutathione, it turns out that it is a simple molecule that consists of three amino acids – cysteine, glycine and glutamine. But the main secret of this powerful antioxidant is that it contains sulfur, a sticky substance to the molecules of which free radicals, toxins and heavy metals adhere.Glutathione primarily protects the immune system by controlling all antioxidant processes in the body.

Glutathione also stimulates the work of other antioxidants – vitamins C, E, beta carotene. The antioxidant affects all systems of the body: the immune, nervous, gastrointestinal and lung systems. It is indispensable for the course of all metabolic and biochemical processes in the body. Glutathione has anti-aging properties: it maintains turgor and a healthy complexion, reduces pigmentation, shrinks pores and brightens the skin. The antioxidant also normalizes sleep and calms the nervous system.

How to replenish glutathione stores?

Scientists have long proved that the main cause of premature aging of the body is a lack of glutathione in cells. After 20 years, this substance in our body becomes 1% less every year. And if we take into account the extremely unfavorable ecology and low quality of food, then sooner or later a modern person develops a deficiency of glutathione in the body.Although modern manufacturers offer many dietary supplements in the form of capsules, the catch is that glutathione, when it gets into the acidic environment of the stomach, is hardly absorbed.

And since glutathione is produced by the body on its own, we can only stimulate its natural synthesis. A natural way to boost levels of the most powerful antioxidant is through proper nutrition and exercise. Another effective way of delivering glutathione into cells is intravenous administration.Once in the circulatory system, the antioxidant instantly begins to function in the body, restoring and rejuvenating it. After the dropper, the skin color immediately improves, a feeling of lightness and vigor appears, and the head begins to think more clearly.

As you can see, glutathione can be safely called the elixir of youth and health. The active substance, which is produced by our body, fights against aging processes in the body, participates in all oxidative and antioxidant functions.Proper nutrition, physical activity, and intravenous fluids help stimulate glutathione production, restoring all vital functions in the body.

08.08.2019

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