What is Glutathione?
Glutathione is a simple sulphur compound composed of three amino acids (cysteine, glycine, and glutamic acid). It is produced by the body, recycled continuously and is found in fairly high concentrations in most human cells.
Glutathione is known as the 'master antioxidant in the body' as it acts as a natural chelator that eliminates the modern day toxic burden from our bodies. It has become a biomarker associated with disease risk and health status. Low Glutathione levels are often associated with the pathogenesis of immune-mediated inflammatory and Autoimmune diseases.
What is Glutathione important for?
Detoxification of toxic compounds from cells and the body eg. pollutants, heavy metals, medications and everyday toxins.
Reducing oxidative stress and damage from free radicals. Free radicals are highly reactive molecules produced as a by-product from biochemical processes that can drive inflammation and tissue damage and are often present in Autoimmune diseases eg. hydroxyl radicals, and superoxide radicals.
Regulating the immune system, especially cellular proliferation, apoptosis and pro-inflammatory cytokines.
Rebuilding the gastrointestinal lining and blood-brain barrier.
Regulating the profibrogenic cytokine TGF-β, which is found to be elevated in fibrotic Autoimmune diseases such as systemic sclerosis.
Acting as a co-factor for several antioxidant enzymes.
Regeneration of vitamins C and E.
Mitochondrial function and maintenance of mitochondrial DNA.
What causes depletion of Glutathione?
Overburden on the liver to detoxify environmental toxins such as tobacco, heavy metals, medications, alcohol. Excessive activity on the liver can deplete Glutathione.
The individual’s capacity to produce Glutathione due to genetic variability in enzymes involved in its production and/or regeneration. GSTP1 and GSTM1 genes are known to have multiple polymorphisms in Glutathione activity.
Chronic inflammation can contribute to oxidative stress and deplete Glutathione. Therefore factors such as stress, infections, sleep issues & leaky gut may play a role.
A bad diet - in a study feeding mice a western-style diet, impaired hepatic glutathione synthesis and lower plasma levels were found.
Low dietary protein - since the precursors of glutathione are amino acids, intake of dietary protein may influence the synthesis of glutathione. Impaired protein digestion (such as low stomach acid or pancreatic enzymes) may also be a limiting factor in ensuring healthy Glutathione levels.
Ageing.
How to maintain Glutathione levels?
Supplementing:
Direct administration of Glutathione has been used effectively in a wide range of diseases. This can be done orally, topically, intravenously, intranasally, or in nebulised form. There continues to be debate as to the best delivery system due to absorption issues.
Oral doses can start at 300mg per day and go up depending on individual requirement. Supplementing Glutathione is not cheap and therefore it is important to consider other ways of boosting or recycling intracellular Glutathione in the body.
Diet & Lifestyle Strategies:
Reduce toxic load by reducing exposure to toxins in your environment. Cleaning products, beauty products, alcohol, smoking, diesel fumes, pesticides etc
Stop eating processed foods containing chemical additives, bad oils, sugar etc.
Eliminate your personal drivers of inflammation eg stress, sleep issues, hormone issues, infection, food sensitivities, blood sugar level issues etc
Optimise dietary intake of glutathione precursors, co-factors, and whole foods that have been shown to enhance glutathione status. Examples include: lean protein sources, brassica vegetables, polyphenol-rich fruits and vegetables, herbs and spices, green tea, and omega-3 fatty acid rich-foods such as fish.
Specific dietary findings in studies:
Higher adherence to a traditional-Mediterranean style diet is associated with higher plasma Glutathione.
Omega-3 fatty acids have been studied for their effects on Glutathione levels. Salmon, as a whole food source of omega-3 fatty acids may favourably influence glutathione status. In pregnant women, consumption of two meals of salmon per week from week 20 of gestation increased Glutathione concentration.
In a small study of healthy individuals, whey protein supplementation resulted in a increase in lymphocyte Glutathione levels.
Vitamin B5 may help support Glutathione synthesis through its role in ATP production.
Vitamin B12 deficiency is associated with lower Glutathione levels.
Vitamin C - In 48 individuals with ascorbate deficiency taking 500 or 1000 mg per day of vitamin C for 13 weeks led to an 18% increase in lymphocyte Glutathione levels.
Vitamin E - In type 1 diabetic children, vitamin E supplementation significantly increased Glutathione by 9%.
Administration of cruciferous-derived compounds, such as sulforaphane, may increase Glutathione and Glutathione-related enzymes.
N-acetylcysteine (NAC) has antioxidant properties in addition to being able to provide cysteine for Glutathione synthesis.
Green tea and green tea extract significantly increased plasma antioxidant capacity and whole blood Glutathione.
Alpha-lipoic acid - can help in the regeneration of antioxidants such as Glutathione.
Herbs & Spices - rosemary, turmeric/curcumin, milk thistle, and Gingko biloba, may influence Glutathione levels.
Selenium - a known antioxidant and cofactor of the enzyme Glutathione peroxidase. In a mouse study, selenium supplementation increased the expression and activity of certain Glutathione-related enzymes.
If you have an Autoimmune disease, it is almost certain that you have depleted Glutathione levels. It is a very important first step to add Glutathione to your toolkit for managing your Autoimmunity. There are a number of ways you can do this through diet and lifestyle changes or direct supplementation especially if there is fibrosis involved.
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