Glutathione (GSH)

An antioxidant that fights against free radical damage, glutathione provides immense anti-inflammatory relief to the body. You can find it in avocados, tomatoes, apples, grapefruit and garlic.

Glutathione, or GSH, is found in every cell in the body. There are many benefits to supplementing your diet with glutathione such as for treating chronic fatigue syndrome, some lung diseases, boosting the immune system and has been used in treating HIV/AIDS and some cancers. Glutathione not only protects us from certain types of diseases but it also treats cognitive problems, from autism to Alzheimer’s disease. Eating a healthy diet, high in fresh fruits and vegetables, allows enough glutathione to supplement the daily allowance of GSH. However, eating a poor diet, glutathione levels may be low and extra supplementation may be needed. Glutathione protects every cell, tissue, and organ from toxic free radicals and diseases. The supplement contains three amino acids: glycine, glutamate (glutamic acid) and cysteine. GSH supplements contain a high concentration of cysteine and have many of the same proteins found in breast milk which enhances immune system function. Glutathione can help repair damaged cells caused by stress, radiation, pollution, infection and a host of other ailments. Throughout the stages of aging, cells begin to lose their ability to repair themselves and produce strong antioxidants. While vitamins C and E are the most well-known antioxidant supplements, because they neutralize free radicals, glutathione has the added benefit of being a powerful antioxidant because glutathione exists within the cell. While certain vitamins, minerals and phytochemicals also act as antioxidants, glutathione is different because it is intracellular and produced inherently within a well-nourished and healthy body. Proper glutathione levels are actually required so that the other antioxidants such as vitamins C, E, selenium and carotenoids, can be properly utilized within the body. Not solely an antioxidant, glutathione is also essential in other vital biochemical functions such as energy utilization, immune system activity, detoxification and disease prevention. You should take some vitamins C to help recycle Glutathione. Oral glutathione supplements have repeatedly performed poorly in studies testing their absorption. Although some practitioners have reported a success with intravenous glutathione formulations, this method is invasive, expensive and often inaccessible to the average individual. Research completed by the Physicians' Desktop Reference suggests that taking glutathione orally does not work as well as taking the supplement through injection. Since this poses a host of problems, some doctors believe that taking the precursor molecules to glutathione, such as cysteine, is the best way to get the antioxidant in your system. The Physicians' Desktop Reference recommends dosages of 10 to 20 grams a day of a cysteine molecule supplement is beneficial for good health and great immune system function. Patients who are ill with cancer or HIV/AIDS, should increase their intake to 30 to 40 grams per day.

Another concern with glutathione supplementation is that by introducing large quantities of artificial glutathione, the body’s natural system for production will be disrupted. When a surge of compounds is introduced via synthetic supplementation, the body may cease its own production under the false perception that there are already adequate stores available. Over time, this mis-signaling could lead to a dependency on supplements as natural production screeches to a halt. Patients who have recently been diagnosed with cancer should consult with their physician before taking the supplement. This supplement may be best used as a preventive measure and not a cure-all. Glutathione helps create lymphocytes, the cells of your immune system, which keep your body's defenses strong and producing antibodies. Although glutathione supplements are available, your body might not absorb them very well. To raise your glutathione levels, you want to increase your dietary consumption of glutathione and of the precursors to glutathione -- the amino acids glycine, glutamate and cysteine. Of these three, cysteine is the most important, and the one that is hardest to get from the standard American diet. Glutathione is the most important antioxidant available to our immune system. A deficiency of glutathione may play a role in the development of many illnesses and diseases, including cancer, infections and dementia. It is also important for controlling signs of aging and for overall physical and mental health. As you age, glutathione levels decrease, making it important to incorporate lifestyle choices that keep it steady. Undenatured or nondenatured native whey protein aids in glutathione production because it contains cysteine. The undenatured versions contains protein that has not been altered. A disruption to the protein in whey decreases the glutathione increasing benefits. Undenatured whey protein is a better choice than cysteine supplementation because dietary forms of the amino acid are more efficient at increasing glutathione, according to the journal "Clinical and Investigative Medicine." This is because cysteine supplements may break down in your digestive tract before your cells are able to use them to make glutathione. Undenatured whey protein is sold in many health food and vitamin stores in powder form. Not all whey proteins are created equal: be sure that whey is from grass-fed cows, cold-processed and without sweeteners or other additives as these factors have a deleterious effect on the delicate glutathione-boosting proteins. If you are looking at the store, you may need to check each label for specific terms like nondenatured, low-heat or no heat or cold processed, biologically active, etc. Follow the package directions regarding the ratio of powder to liquid, which may vary by brand. For example, one product instructs users to combine 10 grams of undenatured whey protein with 6 to 8 ounces of cold water. Drugs.com recommends taking 20 to 40 grams of the product each day on an empty stomach or with a small meal to optimize glutathione levels. People who are allergic to milk proteins may experience a reaction with the use of this product.

Glutathione is an integral part of skin care. Without adequate levels of glutathione, your skin will become wrinkled and old. The subdermal layers are also affected by lack of glutathione, so you may also become "saggy" to look at. Thankfully none of this happens before the age of 30 - when your normal glutathione levels start to decrease, except of course if you are a smoker, or into constant exercise. In that case, you may have begun depleting your glutathione levels sooner. If you are over 45 you are especially likely to be deficient.

Glutathione does whiten the skin. Melanin is produced by a cell called melanocyte. Glutathione helps whiten the skin by reducing melanocytes which then leads to reduction of melanin in the skin, making it look fairer. But this is not an overnight fix. It takes a little time to see initial change in one’s skin tone. That’s because glutathione’s whitening process starts from inside the skin (dermal layer) going outward (epidermal layer). The whitening process goes head to foot, meaning that one will have an evenly white skin tone in her whole body. Melanin is the pigment that gives our skin its color, produced by the activation of the enzyme Tyrosinase. GSH binds to Tyrosinase and helps prevent the enzymatic pathways from producing melanin. GSH also helps to prevent the activation of Tyrosinase by reducing free radicals in the body that can activate it and cause an increase in melanin production. Glutathione may have a beneficial effect for women that have cystic acne, acne-prone skin or even the occasional breakout. It won’t help hormone-related acne in most cases since it doesn’t affect hormone levels in the body.

HOW TO RAISE YOUR GLUTATHIONE LEVEL

Eat foods high in vitamin C, which contain some glutathione, but will help your body manufacture more. Eat these foods raw, as cooking destroys glutathione. 100 g of raw grapefruit has 70 mg of glutathione, while cooked grapefruit has none. Cooked tomatoes also have no glutathione, but 100g of raw tomatoes have 166 mg. You can choose to take a vitamin C supplement -- which may increase blood glutathione levels by 50% in healthy individuals.

Eat sulfur-rich vegetables such as garlic, onions, parsley and cruciferous vegetables in addition to avocados, squash and tomatoes. Be aware that cooking reduces the glutathione content of vegetables by 30-60%, and canning eliminates it completely. Increase your melatonin intake. Melatonin raises glutathione levels in the tissues of your muscles, brain and liver. Eat tart cherries, which contain significant amounts of melatonin. Take an herbal supplement. Milk thistle, also known as silymarin, can help your liver regenerate cells and heal itself. The liver has the highest concentration of glutathione because it's the main organ of detoxification. Eat foods high in cysteine, such as egg yolks, poultry, yogurt, red peppers, oatmeal and wheat germ. Other beneficial foods include asparagus, avocado and walnuts. Fresh, raw milk and raw eggs (if you can tolerate them; not for lactose-intolerant tho') promote glutathione production. However these benefits are completely lost during pasteurization. High-heat processing obliterates the useful proteins, cofactors and cultures. Obtain raw milk and eggs from pastured chickens (free-range chickens) at a trustworthy local farm. The only concern is that whey is less concentrated in these foods, and thus you must drink a significant amount of them to reach therapeutic levels.

Alpha lipoic acid (ALA), as found abundantly in red meats and organ meats from grass-fed animals, has been shown to help regenerate glutathione and support the sustained activity of vitamins C and E in the body. If you are leery about incorporating actual organ meats into your diet, desiccated liver is a helpful way to reap all of the benefits of organ meats without the sensitivities about taste or texture. Anyone cutting down on fruit consumption to avoid fructose, looking for an alternative source of vitamins and micro nutrients should include liver in his diet. Desiccated liver is packed full of nutrients including:

Minerals Calcium, Iron, Magnesium, Phosphoros, Potassium, Sodium, Zinc, Copper, Manganese, and Selenium

Vitamins Thiamin, Riboflavin, Niacin, Pantothenic acid, Vitamin B6, Folate, Choline, Betaine, Vitamin B12, Retinol, Carotene, Vitamin A, Vitamin E, Vitamin D, and Vitamin K

Take N-acetyl-cysteine (NAC) supplements. NAC is extraordinary. NAC is one of the most common precursor supplements. As a supplement N-Acetyl-Cysteine is incredibly effective for a short boost to GSH levels, but it’s benefits have been decried by some due to it being more a brief GSH spike than a sustained increase. Also, some individuals are not able to synthesize glutathione very well due to heavy metal toxicity and/or magnesium deficiencies. It also makes you produce very stinky farts since it contains sulfur. NAC increases the body's production of glutathione. It is essential for liver protection, and is particularly effective in clearing the lungs of damaging carcinogens or any other detrimental pollutants. It should be taken between meals with a Vitamin B6 tablet and 50mg of vitamin C in order to get the greatest benefit. 600 mg capsules 2x per day taken separately between meals is recommended for anyone needing the benefits of NAC. If you smoke, you will cough more because your lungs are being cleared of tar and toxins. Much of the NAC supplements you'll find are produced from human hair (which I personally have no problem with), but as stocks could get short, they might start producing them using feathers and wool which are products of a very cruel and unsustainable industry. Luckily there is vegan NAC which is the exact same substance, but lab produced as opposed to being extracted from hair, fur or feathers.

Incorporate turmeric into your diet by adding it into soups, stews and salad dressings or by using the capsule form. Turmeric contains curcumin, an active compound known for its potent healing qualities. In addition to acting independently as an antioxidant and antiseptic, some studies have indicated that curcumin may be very helpful in enhancing glutathione metabolism.

While it is extremely beneficial to support glutathione production through dietary additions that provide vital precursors so we can produce it endogenously, there is a supplement that overcomes the absorption shortcomings of conventional oral Glutathione supplements. It is Acetyl-Glutathione, improving absorption dramatically. It encases the glutathione molecule in a lipid-like structure that ushers it past the stomach lining and straight into the cells that need it, thus preventing the glutathione from being broken down before the body can absorb the benefits. Combine Acetyl Glutathione with precursors like Acetyl L Cysteine and R-Alpha Lipoic Acid and you can increase glutathione levels hugely through simple oral supplementation. Unfortunately there are very few studies regarding acetyl-glutathione but the science behind it is strong, and anecdotal evidence would suggest this is the best glutathione form currently in supplements. It also tends to come at a higher price due to a more complicated production.

While practicing methods to promote glutathione production, it is also important to actively minimize the factors contributing to its depletion. Chronic low-level stress is one of the primary means by which glutathione is lost. Our bodies simply weren’t designed to handle the prolonged cortisol and adrenaline release experienced as a result of unchecked stress responses. Find means to reduce stress through practices of mindfulness, meditation, yoga, time spent outside, reading or laughter. Although simply stated, finding a way to manage stress can be very difficult. It is one of the most genuinely healing steps you can take towards vibrant wellness. Stress, gaps in our diet, chronic illness as well as long term toxic exposure can not only deplete stores of glutathione but also inhibit its production.

There are different types of glutathione. L-Glutathione supplements should effectively boost GSH, especially when combined in good quality formulas with synergistic ingredients. According to the research S-Acetyl-L-Glutathione is the best one you can take. It's much more bioavailable than anything else. The reduced glutathione is the worst one you can take, because of it's low bioavailability, and you won't see high serum levels with that compared to S-Acetyl-L-Glutathione. Acetyl-Glutathione may be the best form of GSH if you are intending it to reach your brain. S-Acetyl-Glutathione is the first orally stable form of glutathione that is absorbed intact and increases intracellular glutathione levels. Studies show that S-Acetyl-Glutathione crosses the cell membrane more easily than glutathione itself. Once inside the cell, the acetyl group on S-Acetyl-Glutathione is removed and the glutathione molecule is free inside the cell which is exactly where it is needed. S-Acetyl Glutathione has the ability to permeate into the membrane of mitochondria where it helps maintain its integrity and function. It can also cross the blood-brain barrier allowing it to directly detoxify and protect the brain. In addition, S-Acetyl-Glutathione has been found to increase intracellular glutathione and improve many biomarkers of oxidative stress. Beware of synthetic glutathione. There may be potential risks of using synthetic glutathione whether thru oral supplementation or via injection. Users could develop serious skin disorder such as the Stevens-Johnson syndrome, which is a form of toxic epidermal necrolysis.

Illnesses that have responded well to S-Acetyl-Glutathione supplementation are Hepatitis, Herpes, Shingles, HIV/AIDS, Lyme's Disease, Cancer, Multiple Sclerosis, Parkinson's Disease, Autism, Allergies, Asthma, Chronic Fatigue Syndrome and Fibromylagia.

SOURCES: 1. Grossmann, K. (2018). 7 Ways to Boost Your Glutathione: raw foods, vital whey and more. Blog.radiantlifecatalog.com. Retrieved 7 February 2018, from https://blog.radiantlifecatalog.com/bid/62226/7-Ways-to-Boost-Your-Glutathione-raw-foods-vital-whey-and-more 2. Types of Glutathione - Glutathione Pathway. (2018). Glutathione Pathway. Retrieved 7 February 2018, from http://glutathionepathway.com/types-of-glutathione/ 3. S-Acetyl Glutathione: What is it and why everyone over age 35 should be taking it?. (2018). Integrativepsychiatry.net. Retrieved 7 February 2018, from https://www.integrativepsychiatry.net/blog/sacetyl-glutathione-what-is-it-and-why-everyone-over-age-35-should-be-taking-it/

4. Stevens-Johnson syndrome - Symptoms and causes. (2018). Mayo Clinic. Retrieved 7 February 2018, from https://www.mayoclinic.org/diseases-conditions/stevens-johnson-syndrome/symptoms-causes/syc-20355936