If oxidative stress and free radical defense were a sport, glutathione would be the current leader in every category. Glutathione, sometimes known as the supreme antioxidant, is well-known for its ability to neutralize free radicals, which supports a variety of bodily processes, including immunological, digestive, and cognitive functions as well as detoxification and long life.
However, despite glutathione’s extensive and advantageous effects on total oxidative balance, maintaining adequate amounts of the antioxidant can be unexpectedly challenging.
A Look at Glutathione
Glutathione is a tripeptide made up of glutamine, cysteine, and glycine (1). Glutathione’s sulfuric chemical components produce a sticky effect that aids the antioxidant in ensnaring undesirable molecules (such as toxins and free radicals) for removal from the body.
These antioxidant activities affect redox homeostasis, the healthy balance between oxidized and reduced substances, including the production and removal of reactive oxygen species (ROS) (2). This is an essential role that supports glutathione’s defense against oxidative stress.
Even while some ROS are necessary for regular, healthy physiological function, an unbalanced antioxidant-to-free radical ratio can result in a number of health issues that affect the body as a whole. Glutathione is the leader of the antioxidant pack, which aids in the maintenance of redox balance.
How the Supreme Antioxidant Came to Be
The most common and significant cellular antioxidant, according to Lise Alschuler, N.D., FABNO, a professor of clinical medicine at the University of Arizona, is glutathione. Glutathione helps a cell’s redox potential, which makes it easier for the cell to counteract oxidative stress and restore its antioxidative defenses.
Apart from its inherent antioxidant qualities, glutathione could recycle the vitamins C and E, which are also potent antioxidants. Glutathione has a talent for directing its group of antioxidant players to take care of undesirable molecules and eventually restore oxidative balance, regardless of the toxins that are hurled at it.
Given that glutathione is present in every cell in the body, it is widely known that it has a universal role in combating free radical damage. Nonetheless, the liver and kidneys have the largest quantities of glutathione, indicating that the antioxidant is essential to the removal of toxins from the body by these organs (3).
We are protected from everyday biological and environmental stresses by natural detoxification mechanisms and pathways, and glutathione plays a clear role in the detoxification of a variety of substances, including mercury and some persistent organic pollutants (4).
Healthy metabolic detoxification promotes the health of the entire body, improving everything from longevity to immune function.
How to Keep your Glutathione Levels in check
Even though glutathione is an endogenous antioxidant—that is, if the body has the amino acid components necessary to make it—maintaining adequate bodily compartment storage can be difficult in some situations. Glutathione levels are lowered by a variety of conditions, including poor diet, stress, pollution, pollutants, and even aging. This has a knock-on effect on our general health (5).
Note that glutathione is involved in the recycling of antioxidants such as vitamins C and E in addition to its direct antioxidant capabilities. Low glutathione levels fundamentally alter redox balance and severely restrict the body’s ability to combat free radicals (6).
Fortunately, there are a few strategies we can use to boost our glutathione synthesis and keep our reserves of this powerful antioxidant at an adequate level.
Engage in regular exercise
Including exercise in your weekly routine promotes antioxidant activity as well as other aspects of health.
Glutathione levels were shown to be greater in older persons who had been active all of their lives in a clinical trial (7). While physical activity is beneficial for people of all ages, this study suggests that exercise can effectively prevent the normal depletion of glutathione that occurs with aging.
A study found that yoga is especially useful for raising glutathione levels (8). Glutathione levels were significantly greater in the group of young, healthy people who practiced yoga for 90 minutes at least once a week than in the control group.
All types of exercise can lower oxidative stress and support overall body health, but yoga is particularly beneficial for both mental and physical well-being.
Consider a diet high in Glutathione
Although some foods contain glutathione, dietary sources of glutathione are not well absorbed by the body and have minimal effect on glutathione levels. Nevertheless, you can consume a variety of nutrients to aid in the synthesis, retention, and regeneration of glutathione.
The nutritional building blocks glutathione needs are the three amino acids cysteine, glycine, and glutamine. Thus, it’s crucial to make sure you’re getting enough healthy, high-quality protein.
For most people, choosing a dietary pattern that prioritizes lean protein sources, cruciferous vegetables, fruits and vegetables high in polyphenols, herbs and spices, green tea, and foods high in omega-3 fatty acids (like fish) will promote healthy glutathione levels.
Certain vitamins and minerals are particularly crucial for boosting glutathione synthesis and replenishment in addition to a diet that is well-balanced:
Sulfur: A vital mineral that is necessary for the formation of glutathione. Sulfur is abundant in garlic, onions, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, kale, and cabbage) (9, 10).
Selenium: Another necessary mineral, selenium increases the production and activity of enzymes linked to glutathione. Brazil nuts, brown rice, steak, and chicken are a few foods high in selenium.
Vitamin C: Like glutathione, vitamin C functions as a strong antioxidant on its own and restores other antioxidants like glutathione and vitamin E to sustain redox balance (11). Guava, red bell peppers, kiwi, and citrus fruits including lemons, limes, oranges, and grapefruit are a few foods high in vitamin C.
Although a balanced diet promotes the synthesis and action of glutathione, it is not a 100% effective strategy. Individuals with high toxin loads and/or gene variations predisposing them to poor glutathione may require extra support.
Boost absorption by taking supplements
Because of their poor absorption, scientists did not think that oral glutathione supplements could raise glutathione levels for a very long time.
An innovative clinical trial conducted in 2015 showed that taking Setria®, an oral glutathione supplement, daily can raise blood levels and body compartment storage of glutathione (12). This clinical experiment demonstrates that essential forms of glutathione are not only bioavailable but also effective in improving the body’s glutathione level. These are quite significant discoveries.
Some of the earlier research that suggested glutathione was not absorbed is now debatable and nearly out of date due to advancements in testing techniques and glutathione-specific understanding.
Due to its extreme instability and quick excretion from the blood and tissues, glutathione needs to be resupplied on a regular basis. Because Setria® glutathione is properly absorbed by the intestinal tract, oral glutathione reserves are enhanced.
Previous research did not account for the possibility that repeated doses may be necessary or for the specific treatment of the samples used to measure glutathione levels.
To ensure adequate glutathione levels and boost general antioxidant activity in the body, it’s a wonderful idea to take a supplement containing 250 milligrams of Setria® glutathione, which is now scientifically proven to be a clinically effective amount.
Taking bioavailable glutathione is just one way to enhance glutathione production and replenishment; other important bioactives and botanicals are also helpful.
Glutathione production can be aided, for instance, by supplements that contain cysteine (whey protein powder) or direct precursors to cysteine (N-acetyl-L-cysteine, or NAC) (13). Since cysteine is the rate-limiting amino acid—that is, the slowest nutritional building block in glutathione synthesis—these specific substances, according to Alschuler, are particularly beneficial in raising total glutathione levels.
Among the plant-based bioactives, silymarin, a potent phytonutrient component found in milk thistle, is a potent free-radical scavenger that has been demonstrated to influence the enzymes that metabolize glutathione and support a healthy redox equilibrium (14, 15). Additionally, by promoting healthy liver function and shielding liver cells from toxins, milk thistle aids in the detoxification process.
Here are some supplement recommendations!
To Wrap Things Up
An excellent antioxidant, glutathione supports redox balance and overall health by combating free radicals. Maintaining enough glutathione levels might be difficult, but there are some routines that can be beneficial. Little changes, such as eating foods high in vitamin C or taking supplements, build up and have a big impact on your longevity and immune system.
A thorough, focused supplement is an easy method to promote glutathione production, replenishment, and retention to fight free radicals and environmental stressors daily, in addition to a nutrient-dense diet and regular exercise.
Don’t have time for the full article? Read this!
Glutathione, also known as the supreme antioxidant, is crucial for maintaining cell health and preventing oxidative stress. It is a tripeptide composed of glutamine, cysteine, and glycine, which helps neutralize free radicals and maintain redox homeostasis, the healthy balance between oxidized and reduced substances. Glutathione is present in every cell in the body and plays a universal role in combating free radical damage. It is essential for the removal of toxins from the body by the liver and kidneys.
To maintain adequate glutathione levels, it is essential to engage in regular exercise, a diet high in glutathione, and supplements. Exercise can help prevent the normal depletion of glutathione that occurs with aging, while a balanced diet with lean protein sources, cruciferous vegetables, polyphenol-rich fruits, herbs, spices, green tea, and omega-3 fatty acids can also promote healthy glutathione levels. Supplements, such as Setria®, can help increase glutathione levels and boost antioxidant activity.
In summary, maintaining adequate glutathione levels is essential for overall health and overall well-being. Regular exercise, a balanced diet, and supplementation can help maintain a healthy balance of antioxidants and support overall health.
Sources |
- Glutathione: Overview of its protective roles, measurement, and biosynthesis – PMC (nih.gov)
- Redox Regulation of Cell Survival – PMC (nih.gov)
- Home Page: The Journal of Nutrition
- Glutathione Homeostasis and Functions: Potential Targets for Medical Interventions (hindawi.com)
- Hormesis and public health: can glutathione depletion and mitochondrial dysfunction due to very low-dose chronic exposure to persistent organic pollutants be mitigated? – PubMed (nih.gov)
- Mitochondrial glutathione, a key survival antioxidant – PubMed (nih.gov)
- Roles of sedentary aging and lifelong physical activity in exchange of glutathione across exercising human skeletal muscle – ScienceDirect
- Regular Yoga Practice Improves Antioxidant Status, Immune Function, and Stress Hormone Releases in Young Healthy People: A Randomized, Double-Blind, Controlled Pilot Study – PubMed (nih.gov)
- Glutathione S-transferase polymorphisms, cruciferous vegetable intake and cancer risk in the Central and Eastern European Kidney Cancer Study – PubMed (nih.gov)
- Consumption of Brussels sprouts results in elevated alpha-class glutathione S-transferase levels in human blood plasma – PubMed (nih.gov)
- Low Nourishment of Vitamin C Induces Glutathione Depletion and Oxidative Stress in Healthy Young Adults – PMC (nih.gov)
- Randomized controlled trial of oral glutathione supplementation on body stores of glutathione – PubMed (nih.gov)
- N-acetylcysteine – a safe antidote for cysteine/glutathione deficiency – PMC (nih.gov)
- Silymarin as a Natural Antioxidant: An Overview of the Current Evidence and Perspectives – PMC (nih.gov)
- Silymarin protects PBMC against B(a)P induced toxicity by replenishing redox status and modulating glutathione metabolizing enzymes–an in vitro study – PubMed (nih.gov)
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