Glutathione has been hailed as the strongest natural antioxidant. In short: it has properties that help combat aggressive free radicals. This is also linked to a broad range of health-promoting effects.
First, however, let us focus on learning about this compound, its mechanism of action, and its effect on the body as an antioxidant.
What is glutathione?
Glutathione is a tripeptide that we are able to synthesize on our own thanks to specialized cells. It is made up of amino acid residues, more precisely residues of glycine, glutamic acid, and cysteine. Although the body is able to produce this compound, there are situations in which the demand for it increases significantly.
In such circumstances, foods come to the rescue, and it is very much worth including them in the diet if we want to maintain proper health. Some of them can also be confidently used when building a physique or for another strictly training-related goal.
You can find glutathione both in plant-based and animal-based products. A few of them contain particularly large amounts of this compound, namely:
- broccoli,
- asparagus,
- garlic,
- onion,
- avocado.
It is valued primarily for its very high antioxidant potential, thanks to which we combat reactive oxygen species, overactive free radicals, and also reduce the risk of cellular and tissue damage associated with their action. This is especially important because by properly adjusting diet and supplementation, we have the ability to increase its level and stimulate its production.
It is worth noting that GSH (glutathione – glutamylcysteinylglycine) has a rather specific structure that makes it resistant to enzymatic breakdown inside the cell, that is, proteolysis.
Glutathione – how does it actually work and what do we need it for?
It must be said that we are exposed to the action of free radicals almost constantly. This does not mean, however, that they are completely unnecessary to us. They really become a problem when there is an imbalance between antioxidant and pro-oxidant processes. Increased amounts and heightened activity of reactive oxygen species / aggressive free radicals are observed mainly in disease states and during heavy physical and mental exertion. In turn, a decrease in GSH levels, and thus disturbances on this basis, may occur with age or in conditions of even chronic
stress.
The destructive effects of free radicals have a negative impact on the entire body, including immunity, muscle function, and digestive functions.
In short, their overactivity leads, for example, to the oxidation of lipids and proteins (in a state of oxidative stress), and as a result to damage to cells and tissues. An example of the action of reactive oxygen species is the clumping of erythrocytes, leading to their destruction.
It is worth mentioning that glutathione also acts as a compound that oversees the other antioxidants, which largely come from outside and therefore had to be supplied and absorbed by the body. This is one of the roles the compound plays in the antioxidant mechanism.
Another is the fact that the reduced form of glutathione, that is, the tripeptide GSH containing a free thiol group (SH), prevents the oxidation of thiol groups in our proteins.
What else? Well, glutathione and the other antioxidants work closely with enzymes to establish balance and combat reactive oxygen species. A great example of such cooperation is their action together with superoxide dismutase (SOD), an enzyme that strongly supports the body's antioxidant system.
In addition, superoxide dismutase acts as a catalyst for the reaction of superoxide radicals, which then undergo further breakdown. Next, reductases and glutathione peroxidase lead to the reduction of hydrogen peroxide formed in the earlier stage.
How can the antioxidant mechanism be improved and glutathione levels increased?
- consume appropriate products rich in this compound,
- ensure an optimal level of vitamin C,
- remember vitamin E / tocopherols,
- focus on proper supplementation with other compounds of an antioxidant nature,
- place emphasis on the absorption of compounds from food,
- make sure to correct nutritional deficiencies,
- supplement glutathione, preferably in liposomal form, which is highly bioavailable.
However, it is worth knowing that glutathione supplementation most often requires monitoring. If necessary, make sure the body has the proper amounts of selenium, vitamin B12, and vitamins C and E.
