Glutathione: Our Big(gest) Protector!

Glutathione is our big protector! From being a key component supporting the liver’s detoxification role, to immune support, cancer progress prevention, reducing heart disease risk, defending against dementia and even promoting longevity, glutathione is a powerful anti-oxidant! And our bodies make it for us!

Glutathione and the Three Aminos

Glutathione is a tripeptide molecule, made up of three (3) amino acids: cysteine, glycine, and glutamic acid (also known as glutamate). Most of the body’s active form of glutathione (referred to a “reduced glutathione” or “GSH”) is produced by the liver.

Glutathione has key jobs in the body:

• Serves as an anti-oxidant fighting against free-radicals, which are unstable molecules that can damage cells and cause oxidative stress[1];

• Helps detoxify the body - glutathione interacts with toxins, it binds them to make the toxins water-soluble, so they can be eliminated from the body[1];

• Supports the immune system – macrophages, which are white blood cells that kill foreign invaders, remove dead cells, and stimulate the action of other immune cells, need glutathione to function[1].   

There are different types of glutathione, all playing specific roles in defending the body against oxidative stress:

1. Reduced glutathione (GSH, or L-glutathione) - is the active form of glutathione within cells. Here, its role is cellular defense against oxidative stress. It is involved in many important functions, including detoxification, immune system function, and DNA repair.[1]

2. Glutathione Peroxidase (GPX) - is an enzyme that uses GSH to reduce harmful free radicals (known as peroxides). Overall, GPX helps protect cells from damage caused by oxidative stress.[1]

3. Glutathione S-Transferase (GST) - is a family of enzymes that are involved in the binding (conjugation) of GSH to toxins and other harmful substances, which neutralizes these substances and makes them easier to excrete from the body.[1]

4. Glutathione Reductase (GR) - is an enzyme that converts oxidized glutathione (GSSG) back to its reduced form (GSH). GR is essential for maintaining adequate levels of GSH in the body.[1]

5. Oxidized glutathione (GSSG) - is the inactive form of glutathione, which can be recycled back into active GSH.[1]

How Does Glutathione Support Health?

Every organism (plants and animals) on Earth has some glutathione in their cells. When we are young, our bodies produce good levels of glutathione. However, as we age and encounter poor diets, toxins, stressors, traumas, radiation, and more, glutathione levels drop, resulting in potential health issues, including overwhelming the liver and impairing its ability do its job of detoxification. Glutathione helps every cell in the body grow and repair healthily and supports nearly every process in the body. Glutathione protects the body from oxidative damage, recycles other anti-oxidants, and has anti-aging, anti-carcinogenic and anti-inflammatory properties[2].   

Good levels of glutathione can support health and healing in many ways, including:

• Improve Energy – Glutathione protects the mitochondria, ensuring that cells are able to make the energy that the body needs. Glutathione protects the mitochondria against damage from heavy metals, organic toxins, and free radicals[3];

• Reduce Cell Damage in Liver Dis-ease – studies suggest that glutathione may help treat non-alcoholic fatty liver disease, due to its antioxidant properties and potential to detoxify[4];

• Improve Insulin Sensitivity – studies are showing a correlation between insulin resistance and low glutathione levels[5];   

• Support Brain Health – researchers are linking glutathione levels and progressive brain dis-eases like Alzheimer’s and Parkinson’s. It is thought that glutathione can ease and decrease the rate of damage to brain tissue[6];

• Support Heart Health – studies are showing that glutathione, along with glutathione peroxidase, may help reduce the risk of heart attacks and heart dis-ease due to its ability to neutralize the “lipid oxidation” (fat oxidation) process[3];

• Strengthen the Immune System – studies show that glutathione is an active component in activating the immune system’s white blood cells (natural killer cells and T cells), which are the primary infection fighting cells[7];

• Slow or Prevent Cancer Progression – some research is indicating that glutathione has a role in preventing the progression of cancer, as, in part, glutathione is involved in cell apoptosis (cell death)[8]. It is noted though, that glutathione may make tumors less sensitive to chemotherapy[8];

• Increases Bioavailability of Vitamin D3 – researchers have shown that the ability of the body to use vitamin D3 is correlated with glutathione levels, with low glutathione levels reducing the bio-availability of vitamin D3. Notably, when taking vitamin D3 in supplement form, it is suggested that taking D3 with cysteine (a glutathione pre-cursor) helps restore glutathione levels, increases the bioavailability of vitamin D3, and lowers inflammation[9];

• And More - research is occurring in relation to glutathione and cancer prevention, autism, auto-immune conditions such as Crohn’s, rheumatoid arthritis, psoriasis, and more[10].

Ready to Boost Your Level of Glutathione? 

We can boost our glutathione levels by:

• Eating Methylation Ingredients – according to Dr. Mark Hyman, methylation ingredients (vitamins B6, B9 (folate), B12 and biotin) “are perhaps the most critical to keep the body producing glutathione.”[11] An easy way to optimize methylation levels is to include folate-rich foods such as chickpeas, pinto beans, lentils, asparagus, and/or liver into the diet[11];

• Eating Sulfur-rich Foods – sulfur is needed for the synthesis of glutathione. Sulfur is found in two amino acids in food: methionine and cysteine[12]. Sulfur can be found in both animal proteins and some vegetables, including, beef, poultry, fish, cruciferous vegetables, such as Brussel sprouts, kale, cauliflower, broccoli, mustard greens, and watercress;  

• Get Good Amounts of Vitamin C & E - Vitamin C helps raise glutathione in red blood cells and lymphocytes, while Vitamin E is an important antioxidant that “works with glutathione to prevent damage from reactive oxygen and protects glutathione-dependent enzymes”[13]  - Robert F. Grimble . Rich sources of vitamin C include citrus fruits, red bell peppers, papayas, strawberries, and kiwis. Rich sources of Vitamin E include almonds, spinach, sunflower seeds, and wheat germ;

• Get Some Selenium - Selenium is an essential mineral and a glutathione peroxidase cofactor, 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[14]. Some of the best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts;

• Enjoy Glutathione-rich Foods – our bodies produce glutathione naturally, however, there are also dietary sources, such as spinach, avocados, white button mushrooms, asparagus and okra.[15].  

• Exercise – studies show that regular workouts ramp up glutathione levels, and that both aerobic exercise and weight training are beneficial[16].

Are There Supplements to Help Boost Glutathione Levels? 

Yes! Some supplements that have been widely researched and shown to boost glutathione levels include:

1.    Whey Protein Supplement – production of glutathione depends on amino acids cysteine, glycine, and glutamate. Whey contains cysteine, a precursor to glutathione[17].

2.    Milk Thistle – milk thistle contains silymarin which has been found to increase glutathione levels[18].

3.    Turmeric Extract – research suggests that the curcumin found in turmeric may assist in restoring adequate levels of glutathione and improve the activity of glutathione enzymes. Turmeric extract is recommended over turmeric spice as the extract is more concentrated[19].

4.    Liposomal Glutathione – the liposomal process encapsulates glutathione molecules in layers of lipid (fat) which protects the glutathione from the digestive processes and assists in the absorption into the bloodstream[20].

5.    NAC (N-acetyl cysteine) – this amino acid derived compound helps replenish glutathione reserves[21].

Ready for a Boost?

Explore these links for wonderful meal ideas, using some of the many foods listed above, to support your body in making glutathione:

• Food Revolution Network: https://foodrevolution.org/

• Forks Over Knives: https://www.forksoverknives.com/

• Food Matters: https://www.foodmatters.com/

Are There Any Concerns or Cautions?

It is important to consider the following:

• Allergies and sensitivities: Be mindful if you have allergies or sensitivities to specific food and herb sources that can help boost your glutathione level, and avoid these sources.

• Glutathione Supplements: The FDA has recognized glutathione-based oral dietary supplements as "Generally Recognized as Safe (GRAS)." However, if used intravenously, adverse glutathione side effects have been documented[22].

*It is always important to consult with your trusted healthcare practitioner prior to making any major lifestyle changes, especially if taking any medications.

References:

1.      Article: “Glutathione: Overview of its protective roles, measurement, and biosynthesis”. PubMed. Authors: Henry Jay Forman, et.al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696075/

2.      Article: “Understanding Different Types of Glutathione”. InfiniteLabs. https://infinitelabs.com/blogs/supplements/understanding-different-types-of-glutathione 

3.      Article: “Glutathione: The Body’s Master Antioxidant”. Nutrition Advance. Author: Michael Joseph, MSc. https://www.nutritionadvance.com/glutathione-benefits-and-foods/

4.      Article: “Glutathione: 14 Benefits of the Master Antioxidant”. CoreMed Science. Author: Bogdan Popa, MD. https://coremedscience.com/blogs/wellness/glutathione-3a-14-benefits-of-the-master-antioxidant-plus-diet-26-supplements

5.      Article: “Efficacy of glutathione for the treatment of nonalcoholic fatty liver disease: an open-label, single-arm, multicenter, pilot study”. PubMed. Authors: Yasushi Honda, et.al.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5549431/

6.      Article: “Glutathione metabolism in type 2 diabetes and its relationship with microvascular complications and glycemia”. Plos One. Authors: Fallon K. Lutchmansingh, et.al. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0198626

7.      Article: “The emerging role of glutathione in Alzheimer's disease”. PubMed. Authors: Sumiti Saharan, et.al. https://pubmed.ncbi.nlm.nih.gov/24496077/

8.      Article: “Glutathione and adaptive immune responses against Mycobacterium tuberculosis infection in healthy and HIV infected individuals”. PubMed. Authors: Carlos Guerra, et.al. https://pubmed.ncbi.nlm.nih.gov/22164280/ 

9.      Article: “Role of Glutathione in Cancer Progression and Chemoresistance”. PubMed. Authors: Nicola Traverso, et.al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673338/

10.   Article: “Glutathione Stimulates Vitamin D Regulatory and Glucose-Metabolism Genes, Lowers Oxidative Stress and Inflammation, and Increases 25-Hydroxy-Vitamin D Levels in Blood: A Novel Approach to Treat 25-Hydroxyvitamin D Deficiency”. PubMed. Authors: Sushil K Jain, et.al. https://pubmed.ncbi.nlm.nih.gov/30160165/

11.   Article: “What are the benefits of glutathione?”. Medical News Today.  https://www.medicalnewstoday.com/articles/323936#benefits

12.   Article: “What is Glutathione and How Do I Get More of It?”. Drhyman.com. https://drhyman.com/blog/2010/05/12/what-is-glutathione-and-how-do-i-get-more-of-it/

13.   Article: “The effects of sulfur amino acid intake on immune function in humans”. PubMed. Author: Robert F Grimble.  https://pubmed.ncbi.nlm.nih.gov/16702336/  

14.   Article: “Vitamin C augments lymphocyte glutathione in subjects with ascorbate deficiency”. PubMed. Authors: Kevin J Lenton, et.al. https://pubmed.ncbi.nlm.nih.gov/12499341/

15.   Article: “Selenium in food and the human body: a review”. PubMed. Authors: Miguel Navarro-Alarcon, et.al. https://pubmed.ncbi.nlm.nih.gov/18657851/ 

16.   Article: “Glutathione homeostasis in response to exercise training and nutritional supplements”. Springer Link. Author: Chandan K. Sen. https://link.springer.com/chapter/10.1007/978-1-4615-5097-6_4

17.   Article: “Effects of sheep/goat whey protein dietary supplementation on the redox status of rats”. PubMed. Authors: Efthalia Kerasioti, et.al. https://pubmed.ncbi.nlm.nih.gov/29484396/

18.   Article: “Effect of silymarin on kidneys of rats suffering from alloxan-induced diabetes mellitus”. PubMed. Authors: C. Soto, et.al. https://pubmed.ncbi.nlm.nih.gov/20579862/  

19.   Article: “Curcumin, a natural plant phenolic food additive, inhibits cell proliferation and induces cell cycle changes in colon adenocarcinoma cell lines by a prostaglandin-independent pathway”. PubMed. Authors: R Hanif, et.al. https://pubmed.ncbi.nlm.nih.gov/9422331/

20.   Article: “Liposomal Glutathione Explained”. Dr Vitamin Solutions. https://www.drvitaminsolutions.com/blog/liposomal-glutathione-explained-benefits-side-effects-more/ 

21.   Article: “The administration of N-acetylcysteine reduces oxidative stress and regulates glutathione metabolism in the blood cells of workers exposed to lead”. PubMed. Authors: Sławomir Kasperczyk, et.al. https://pubmed.ncbi.nlm.nih.gov/23731375/

22.   Article: “Side Effects of Glutathione Supplements”. Livestrong.com. Author: Gord Kerr. https://www.livestrong.com/article/335481-side-effects-of-glutathione-supplements/