Glutathione - The Apeiron Life Perspective
- Elizabeth Bradley, MS
- May 18, 2022
- 4 min read
Updated: Oct 24, 2022
What it is:
Glutathione is an antioxidant that protects your cells from damage and is essential for many bodily processes, such as mitochondrial function and the maintenance of body proteins. The body requires the three amino acids cysteine, glycine, and glutamate alongside adequate enzymatic function to make sufficient levels of glutathione. As we age, our production levels decrease, affecting mitochondrial function and other longevity-sustaining pathways.
The body produces its own sources, but it also exists in whole foods such as spinach, avocados, and asparagus. Factors such as inadequate nutritional intake, low bodily production, stress, and environmental toxins can all affect glutathione levels.
Purported claims:
Shields cells from harmful free radicals and oxidative stress
Decreases damage related to neurodegeneration, and mitochondrial dysfunction which improves aging symptoms and health diseases such as:
Alzheimer’s
Cancer
Heart disease
High cholesterol
Liver disease
Regulates immune system function.
Improves insulin resistance.
What the science says:
Research has shown that reduced glutathione levels are detrimental to many conditions and diseases. Maintaining or even increasing glutathione levels may help prevent or diminish disease progression. Stress, malnutrition, and toxin overburden may increase the need for glutathione intake.
Although glutathione is essential in the body, it is difficult to break down alone. With the help of other antioxidants, glutathione can break down nutrients, repair DNA, and regulate many processes in the body while keeping oxidative stress at bay.
Vitamin C and Glutathione
It is thought Vitamin C (Vit. C) spares glutathione levels by attacking free radicals first and converting oxidized glutathione back to its active form. Glutathione is the "master" antioxidant and therefore having high levels of supporter antioxidants like Vit. C, it spares glutathione for other processes. Research shows having adequate levels of Vit. C may lead to higher cellular levels of glutathione.
When there are inadequate supporter antioxidants such as Vit C, glutathione's demand increases and puts it at risk for depletion. In addition, too much glutathione supplementation can negatively shift the "workload" balance in methylation pathways (which can be dangerous, especially for those with MTHFR + GST genetic SNP's). The same goes for excess intake of Vitamin C, as it can over-recycle glutathione if the balance of each nutrient is off. Sourcing your glutathione and Vitamin C from food sources allows your body to select what it needs rather than overbalancing through supplementation.
Glycine
Of the three amino acids that form glutathione, glycine is the rate-limiting factor in its production -- meaning if there is not enough glycine in your body, glutathione production will be decreased.
Sulfur-containing vegetables like Brussels sprouts, broccoli, cauliflower, and other brassica vegetables contain sulforaphane. When activated with the myrosinase enzyme (also present in these vegetables) during the chewing process, it naturally causes glutathione to be upregulated in the body.
NAC (N-acetylcysteine)
NAC (N-acetylcysteine) is a manufactured cysteine compound that is then converted to the master antioxidant, glutathione (cysteine is a compound in glutathione production). Supplemented Glycine + NAC showed extended lifespan in genetically diverse mice. However, sourcing from whole foods rather than supplementation allows the body to select the needed components.
NAC supplement research:
Liver protection: NAC is used in conjunction with high doses of acetaminophen to prevent toxicity and replenish the liver with glutathione -- this does not necessarily mean it is liver-protective.
Immune system: early research has shown that NAC supplementation might improve flu symptoms but does not prevent infection. In addition, some studies have shown that regular NAC supplementation might improve immune cell activity.
Oxidative stress + inflammation: a recent study showed that NAC supplementation was more beneficial in maintaining ulcerative colitis remission than just steroid use alone. In addition, NAC supplementation has shown that it can improve exercise performance and reduce oxidative stress for those with low glutathione levels.
Our take:
To optimize your glutathione, we recommend:
Get all of the needed building blocks through whole foods:
Vitamin C: Bell pepper, Broccoli, Brussels sprouts, Cauliflower, Citrus, Strawberry.
Glycine: Beef, Bone broth, Chicken skin, Gelatin, Lamb,
Glutamate: Bone broth, Broccoli, Chicken, Mushrooms, Peas, Shrimp, Scallops, Tomatoes, Walnuts,
Cysteine: Chickpeas, Chicken, Eggs, Nuts, Seeds, Turkey, Legumes.
Upregulate your body’s glutathione making capacity:
Eat a healthy diet ample in Cruciferous vegetables - Broccoli, Brussels sprouts, Cabbage, Cauliflower, and Kale at ~250 g/day.
Exercise: It’s one of the top ways to upregulate your endogenous glutathione production, so long as the proper nutrients are on board as above.
Will a supplement benefit you?
Probably not. It's nearly useless to take glutathione on its own. However, it CAN be helpful to consume constituents and adopt lifestyle habits that upregulate endogenous glutathione production. Focus on adequate sleep, exercise, and limiting toxin exposure that depletes glutathione.
As far as cancer research goes, glutathione injections may help prevent chemotherapy side effects. More evidence is needed to support glutathione supplementation alone for other conditions since many have occurred in small populations.
NAC supplementation:
Likely not. By fueling ourselves with a diet of whole foods, cysteine deficiency is relatively rare, as we are getting ample amounts. If you are worried that your cysteine levels may be inadequate, work on consuming food sources first, potentially adding a supplement later on.
Still curious to try it? If you do, here’s what to keep an eye on:
There is not enough research out there for possible side effects to be known, some have noted gastric distress, but interaction with medication is unknown at this time.
In the case of sulforaphane, there is no replacement for eating nutrient-rich plants to upregulate glutathione production. However, only sulforaphane brands with myrosinase included are worthwhile if going the supplement route.
Example: https://www.metagenics.com/sulforaclear.
For glutathione supplements alone, be sure to look for quality and third-party-tested products. Some glutathione supplements have been found guilty of manufacturing violations and drug claims. Please speak to your Client Advocate about our Apeiron Life Supplementation program.
NAC
NAC supplementation seems to be generally well-tolerated, with moderate side effects of gastric distress in some. Do NOT take it if taking any form of nitroglycerin; NAC can severely reduce blood pressure.
References and additional reading:
A Review of Dietary (Phyto)Nutrients for Glutathione Support and the table of the Summary of nutrients and foods for support of glutathione levels
Glutathione - Examine.com
Nrf2 and Oxidants
Vitamin C
NAC
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