You probably already know how important glutathione is for our body and what its deficiency may be associated with. All the more so because in certain circumstances our demand for it increases, and we want cells to function as efficiently as possible.
Therefore, it is worth looking at a few short and simple ways that will allow us to increase glutathione, improve its action and production, and also improve the so-called recycling of the compound.
Glutathione and its level
Let’s start by noting that glutathione (GSH) is a compound that remains in constant circulation, thanks to which, as the body’s main antioxidant, it is able to maintain the balance between antioxidant and pro-oxidant processes. This means that it is produced and used continuously, almost in real time.
The fact is that without it, cells would not be able to function and would simply die. Although the body is able to produce glutathione on its own, its amounts are not always sufficient. Experts confirm that increasing its level results in improved conditions for muscle development, better physical fitness, as well as improved health and well-being. All the more so because in stressful states (although this mainly concerns chronic stress) we observe a much lower level of the compound.
We can both increase this level and limit its decline. The key is appropriate dietary measures and supplementation, which may support the so-called diet therapy. Contrary to appearances, low glutathione is not such a rare phenomenon nowadays as it might seem.
What contributes to lower glutathione levels?
- age,
- an inappropriate, highly processed diet,
- stress / chronic stress,
- excessive physical and mental strain on the body,
- deficiencies of certain vitamins,
- injuries and cuts,
- inflammatory conditions,
- poisoning,
- infections,
- excessive radiation,
- chemotherapy.
Glutathione – how can you increase its level on your own?
It has been scientifically proven that glutathione itself is not absorbed from the gastrointestinal tract. Even if we consume products that contain quite a lot of GSH, it will be removed from the body. And the food consumed will be digested. However, this does not mean that it is not worth consuming the right products. As a result of digestion and breakdown, we obtain amino acids, and as we know, glutathione is made up of amino acid residues (cysteine, glutamic acid, glycine). While we are able to produce glycine and glutamic acid thanks to the work of our liver, cysteine is more problematic.
Therefore, we should make sure to choose high-quality products that will be a source of cysteine and methionine, from which cysteine is formed, and which we cannot synthesise on our own. A lack of both methionine, which is used to produce cysteine, and cysteine itself is equivalent to limiting glutathione production.
In view of the above, it is worth paying attention, for example, to foods such as:
- broccoli,
- onion,
- garlic,
- avocado,
- asparagus,
- meat and offal.
What is more, a good option will be to include products that are a source of sulphur in the diet – here, of course, the products from the list above will mostly repeat themselves. Since large amounts of sulphur are contained, for example, in cruciferous vegetables, garlic or onions.
Naturally, you can also choose others such as cabbage, spinach or cauliflower, which will probably make many of you happy. Eggs (especially yolks) will also be a good idea. Personally, I like variety, and it is advisable in the diet.
When it comes to supplements, under this aspect amino acid preparations and supplements of the so-called bioactive whey proteins may work well.
What else? Both during glutathione supplementation and in cases of deficiency, when we want to boost its level, vitamin C should be taken into account. Here we are dealing with a mutual dependence, because glutathione allows vitamin C to become an antioxidant-active compound again (it enables its rebuilding), and the latter in turn complements its action and promotes its production.
In addition, if necessary and if there are no contraindications, you can turn your attention to additional amounts of selenium. This element supports both GSH production and renewal. The compound regeneration cycle (also called recycling) may be supported by other antioxidants, such as vitamin E / tocopherols or the previously mentioned vitamin C.
It is also a good idea to ensure adequate amounts of certain B vitamins, especially B6, folic acid and B12, which support the production processes of our main antioxidant.
To increase glutathione levels, the so-called silymarin may be useful, which we know better in the context of
the protection and support of the liver, which serves efficient detoxification of the body. As you already know, it is one of the key centres responsible for GSH production. Glutathione itself, in turn, plays a role, for example, in removing toxins or the effects of xenobiotics. Silymarin contributes to increasing glutathione levels, and allows the liver to function better and be protected.
It is worth knowing that the food products listed above are not only a source of the amino acids needed. Some of them, such as spinach, offal or broccoli, also contain alpha-lipoic acid, which supports GSH production and is additionally characterised by the ability to chelate metal ions. Supplementation with
alpha-lipoic acid may prove helpful, and not only in relation to glutathione itself.
Moderate physical activity is also important in this matter.
What about glutathione supplementation?
Most forms would not even be able to have a positive effect on the body, if only because of digestion. Therefore, it seems more reasonable to combine products and agents that will provide the substrates for its production, increase production, limit losses and stimulate the compound’s action. However, it is not said that every form of supplement is worthless.
The liposomal form of glutathione enjoys good opinions, its characteristic feature being a fat coating that allows it to pass more easily through the intestines into the blood. In short: it is much better absorbed. Combined with the methods mentioned earlier, it may bring enormous benefit to our body.
