Glutathione Benefits

Glutathione, also known as GSH, or L-glutathione, is the body’s main detoxifying antioxidant and is found in every cell in our bodies. (Source)

An antioxidant is a substance that protects our cells from damage by fighting molecules called free radicals.

Free radicals are found in the environment and created in our cells through normal body processes.

When free radicals rise and outpace antioxidant levels, the imbalance causes oxidative stress.

Oxidative stress is associated with several illnesses, including diabetes, Alzheimer’s, cardiovascular disease, and cancer.

This is why maintaining high levels of antioxidants is important for our health.

Our bodies generate their antioxidants, such as glutathione, but we can also get them from foods.

Antioxidants are present in all whole foods of plant or animal origin but are especially high in fruits and vegetables.

Vitamin C and Vitamin E are examples of well-known antioxidants.

Functions Of Glutathione

Glutathione is so powerful that it has been nicknamed “the master antioxidant”.

It is made up of three types of molecules called amino acids: glutamine, glycine, and cysteine.

Unlike most antioxidants, glutathione can be made by our body, with most of it being produced in the liver.

Glutathione carries out many important functions in the body.

Glutathione Deficiency

The main factor associated with a decline in glutathione levels is age.

Our bodies’ production of glutathione naturally decreases as we get older.

However, there are a number of other factors that may affect glutathione levels.

Low glutathione levels have been observed in patients across a variety of diseases and low levels of glutathione are implicated in the cause and progression of these diseases, including cancer, diseases of aging, cystic fibrosis, and cardiovascular, inflammatory, immune, metabolic, and neurodegenerative diseases.

Benefits Of Glutathione

Research into glutathione is quite limited, and there’s a lot researchers still don’t know.

However, based on studies that have been conducted to explore glutathione and its benefits, here’s what has been found:

Reduces Oxidative Stress

As discussed, oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body.

Chronic high levels of oxidative stress are thought to be a precursor for various diseases, including cancer.

Glutathione, a powerful antioxidant, can combat oxidative stress in our body.

Research has shown that glutathione supplementation has a positive, lowering effect on oxidative stress and inflammation. (Source)

Related: Check out this round-up of best glutathione supplements.

Contributes To Brain Health

Due to its high oxygen consumption, the brain is highly susceptible to oxidative stress.

This is possibly why people with neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease are commonly found to have low levels of glutathione in their brain. (Source)

Research suggests that maintaining glutathione levels may help with the symptoms of Parkinson’s disease. (Source)

Glutathione may even improve cognition in healthy brains too.

Improves Insulin Sensitivity

Maintaining high levels of glutathione may reduce your risk of developing diabetes. (Source)

Insulin resistance – when your body becomes less sensitive to insulin – can result in the development of Type 2 diabetes.

High levels of glutathione have been associated with increasing the body’s sensitivity to insulin and therefore potentially lowering the risk of diabetes.

Supports Liver Health

A deficiency in antioxidants may accelerate cell death in the liver.

This can lead to fatty liver disease.

Supplementation with glutathione may improve liver function as it has been shown to increase levels of beneficial proteins and enzymes in individuals with liver disease.

Research suggests that glutathione supplementation in people suffering from fatty liver disease may reduce cell damage in the liver and improve liver health. (Source)

Supports Immune Function

An autoimmune disorder is a condition in which the immune system can’t tell the difference between the body’s own cells and other cells, leading the body to attack itself.

Some examples of autoimmune diseases include rheumatoid arthritis, psoriasis, multiple sclerosis coeliac disease, and alopecia.

The chronic inflammation that is caused by an autoimmune disease can increase oxidative stress in the body.

Glutathione has been seen to assist in reducing this oxidative stress by either stimulating or inhibiting the body’s immunological response in order to control inflammation. (Source)

Glutathione may also protect cells that are being attacked by an autoimmune disease.

Glutathione has been seen to support immune function in healthy individuals too by elevating levels of certain immune cells, natural killer cells, and lymphocytes, that are part of your body’s front-line defense in fighting infection. (Source)

Supports Bowel Health

Oxidative stress is one of the processes associated with inflammatory bowel diseases (IBD) such as ulcerative colitis.

Antioxidant production is reduced in patients with inflammatory bowel disease, even before they begin to develop any symptoms.

Restoring glutathione levels may improve cell function in people with these diseases and prevent further cell damage by protecting against the harmful effects of oxidative stress.

Prevents Signs Of Skin Aging

Production of glutathione by our cells naturally decreases as we grow older.

This results in an increase in oxidative stress, which is a significant factor in cell aging.

One of the most visible signs of cell aging is seen in the skin. Research suggests that supplementation with glutathione has a positive effect on skin health, helping to reduce common signs of skin aging by improving skin elasticity and the appearance of wrinkles. (Source)

Improves Athletic Performance

During intense muscle activity, such as during exercise, our muscles use more glutathione.

This is to combat the increased oxidative molecules that naturally occur during such activity.

A small study in which a group of men was given glutathione supplements before a workout found that the men performed better during their exercise session and also felt less fatigued afterward. (Source)

Another study found that increasing glutathione levels through supplementation in healthy older adults led to improvements in strength, gait speed, and body composition. (Source)

Sources Of Glutathione

If you haven’t already rushed off to find out how you can crank up your levels of glutathione, here are the three main ways you can – through your diet, lifestyle changes, or supplements.

Diet

To include more glutathione or glutathione-boosting nutrients in your diet:

Eat foods high in sulfur

Sulfur is required by the body to make glutathione and eating sulfur-rich foods may increase glutathione levels.

Food high in sulfur includes beef, fish, poultry, cruciferous vegetables like broccoli, brussels sprouts, cauliflower, kale, watercress, and mustard greens allium vegetables including garlic, shallots, and onions.

Increase your vitamin C intake

Vitamin C, like glutathione, is an antioxidant and can be found in citrus fruit, strawberries, kiwis, and bell peppers.

Vitamin C is thought to contribute to increased levels of glutathione by attacking free radicals first, sparing glutathione.

Research also suggests that vitamin C helps to regenerate glutathione.

Studies investigating the effect of vitamin C supplements on glutathione levels have found that levels are indeed increased with supplementation. (Source)

However, these studies only focused on vitamin C supplements so it is not yet clear whether foods high in vitamin C would have the same effect.

Add selenium to your diet

Selenium is a mineral that is essential in the production of glutathione.

Good sources of selenium include seafood, beef, poultry, brazil nuts, brown rice, and cottage cheese.

Research shows that supplementation with selenium increases glutathione levels. (Source)

However, again, these studies have only investigated selenium supplements rather than food sources of selenium.

The recommended daily allowance (RDA) for selenium is even based on its role in glutathione production.

The RDA for adults is set at 55 mcg as this is the amount needed for optimal glutathione production.

Eat foods high in glutathione

Spinach, avocados, and okra are all high in glutathione and may increase body levels of antioxidants.

However, dietary glutathione is not well absorbed by the body during digestion and storage and cooking can further decrease its quantity in foods.

Try some whey protein

Several studies have found that whey protein supplementation (even protein with greens powders) contributed to increased levels of glutathione and decreased levels of oxidative stress.

This is likely because whey protein is rich in the amino acid cysteine, which plays an important role in glutathione synthesis.

Consider supplementing with milk thistle

Milk thistle supplements are herbal supplements extracted from the milk thistle plant and contain high quantities of a compound called silymarin.

Silymarin has antioxidant properties and has been seen to increase glutathione levels and prevent depletion.

This is thought to be due to silymarin’s ability to prevent cell damage.

Lifestyle

Certain lifestyle factors also contribute to healthy levels of glutathione.

Get enough sleep

Long-term lack of sleep leads to oxidative stress and may decrease glutathione levels.

Glutathione levels have been seen to be significantly lower in individuals suffering from insomnia.

Furthermore, ensuring you’re getting good sleep on a regular basis may lead to a natural increase in glutathione levels.

Move your body

Regular exercise keeps glutathione levels and levels of other antioxidants in a healthy range.

However, overexercising without employing the correct nutrition can actually deplete glutathione levels so ensure that you’re accompanying your exercise regime with a balanced diet and plenty of rest.

Limit your alcohol intake

No surprise here.

Excessive consumption of alcohol is linked to lower levels of glutathione in the lungs – up to 90% lower!

These extremely low levels of glutathione are likely due to the antioxidant being depleted by the high level of oxidative stress created in the lungs through alcohol abuse.

Supplements

For those who might struggle to include enough glutathione-supportive foods in their diet, there are several glutathione supplements appearing on the market.

Oral supplements

Unfortunately, there is no conclusive evidence as to whether oral glutathione supplements are effective as it is thought that glutathione is very poorly absorbed during digestion.

If you do opt for an oral supplement, liposomal glutathione may be a good option as it may be more absorbable.

Supplementing with targeted nutrients to increase your body’s natural production of glutathione such as selenium, vitamin C, vitamin E, and alpha lipoic acid may be a more effective option.

There is a range of premium red powder supplements available that contain these nutrients.

Nebulised glutathione

Glutathione can also be inhaled through a nebulizer, however, you do need a prescription for this.

This allows glutathione to pass into the bloodstream without traveling through the digestive system.

Glutathione injections

Glutathione injections are another form of supplement.

These also bypass the digestive system by being injected either directly into a muscle or subcutaneously, delivering glutathione directly into the bloodstream.

These also require a prescription.

Glutathione Side Effects And Risks

A diet rich in glutathione-boosting foods does not pose any risks.

Due to a lack of research, there is very little known about the side effects of glutathione supplements, though some have been reported.

Glutathione supplements in any form may cause side effects such as abdominal cramps, bloating, loose stools, gas, and possible allergic reactions.

Long-term use of glutathione may lower zinc levels, and those with asthma should avoid inhaling glutathione as it can lead to breathing problems.

If you are supplementing with glutathione and experiencing any side effects at all, stop taking the supplement and contact your healthcare practitioner for advice.

Takeaway

Glutathione is one of the most potent antioxidants and carries out several essential bodily functions.

Although research is limited, glutathione appears to have several beneficial effects on our health.

Glutathione levels may be increased by eating a varied and nutritious diet, getting adequate sleep, exercising, and limiting alcohol.

Glutathione supplements are available in oral, nebulized, and injectable forms, however, research into their effectiveness is still sparse.