What is Glutathione?
An Antioxidant and Detoxifying Protein
Glutathione is a protein known as a “tripeptide,” because it primarily consists of three amino acids: glutamic acid, cysteine, and glycine.
This protein helps detoxify heavy metals and slow down the aging of cells. These properties make it an essential ally for our health and skin.
In Food
This protein is produced in our cells but is also found concentrated in certain fruits and vegetables, particularly in asparagus, avocados, spinach, papaya, strawberries, oranges, and lemons.
A study showed that the Mediterranean diet is effective in increasing glutathione levels in the body.
This diet consists of grains, legumes, colorful fruits and vegetables, olive oil, fatty fish, and eggs.
Vitamin C increases the synthesis and assimilation of glutathione. You can find vitamin C in red fruits, citrus, all types of cabbage, broccoli, and aromatic herbs like parsley.
What are the Benefits of Glutathione?
Antioxidant and Anti-Aging Properties
Glutathione is the ultimate rust-protective for our body.
This compound is capable of trapping “oxidizing” chemical molecules called free radicals, responsible for the aging of our cells, as shown in this study.
A person’s ability to produce it varies, and there are genetic predispositions.
People exposed to oxidative stress (pollution, pesticides, unbalanced diets, chronic stress) have an increased need for this protein.
Besides its antioxidant effects contributing to the fight against the overall aging of our body, it also has anti-aging properties, particularly on skin tissues.
An experimental study showed that oral intake of glutathione for three months significantly reduced wrinkles. The skin was also more elastic.
Finally, several studies have observed a link between low levels of it and the occurrence of many diseases: cancer, diabetes, cardiovascular diseases, brain disorders (Alzheimer’s or Parkinson’s).
A Detoxifying Action for the Liver
Glutathione is particularly concentrated in the liver, where it plays a major role in detoxification.
It helps eliminate pollutants, medications, heavy metals, and pesticides.
How? Glutathione, aided by other molecules, can attach to toxins to transform them into water-soluble compounds, making them easier to eliminate from the body through urine.
Numerous studies are underway on the use of glutathione in liver diseases (hepatitis, alcoholism, cancer): this molecule actively participates in protecting cells against oxidative damage and limits toxin accumulation.
A Role in Immunity
Glutathione plays a role in the functioning of our natural immunity.
Thus, a clinical study showed that a two-week glutathione supplementation resulted in a 60% increase in the production of lymphocytes, the agents responsible for the body’s defense reactions against foreign substances.
Its administration was also followed by a significant increase in the production of so-called “killer” molecules, capable of eradicating cancerous cells or cells infected by a virus.
Its superpowers are therefore studied as a complementary treatment for many diseases such as flu, hepatitis C, or HIV.
This study indicates that a high dose improves the immune function and the antiviral activity of the body.
In What Form?
In Capsules
Conveniently, it’s the most commonly found form on the dietary supplement market.
This study shows us that the oral route is not the most effective form, as glutathione is quickly degraded by the digestive enzymes of the stomach.
The assimilation and quality of the products vary greatly depending on the brands.
I advise you to opt for gastro-resistant capsules. This form preserves glutathione from degradation in the stomach.
Additionally, this form concentrates high amounts of glutathione, thus providing a sufficient daily dosage.
It is also a good compromise between quality and price.
Assimilation is adequate and the enteric-coated capsules remain less expensive than other well-assimilated forms, as production is easier.
In sublingual tablets
These are tablets to be placed under the tongue. This form allows for easy assimilation, as shown by this study.
The sublingual route bypasses the stomach and the glutathione directly enters the bloodstream.
However, the amount of glutathione in sublingual tablets is generally insufficient for significant action, and the tablets contain additives, including sugars or flavors, to be avoided!
In liposomal form
This is the most active form.
Liposomes are small droplets enclosed in fat capsules, to protect active ingredients from degradation in the stomach.
The liposomal form has excellent assimilation as the glutathione is distributed throughout all cells.
A study confirms that daily liposomal GSH administration can increase glutathione reserves and thus impact natural immunity and oxidative stress.
The liposomal form being more complex to produce, the price is generally higher than other forms.
What criteria should be considered?
A food source remains the best source of glutathione as absorption is optimal.
The effectiveness of dietary supplements has not yet been clearly demonstrated, as glutathione must enter the cells to be fully active.
Therefore, it is essential to choose your supplementation well to optimize assimilation.
1. Different forms of glutathione
In our body, it is found in an oxidized form or a reduced form. Both are essential to cell balance.
In dietary supplements, it is produced by a natural process, fermentation.
This involves bacteria or yeast that grow in cane sugar. This results in an oxidized form of glutathione (GSSG) or a reduced form (GSH).
Only the reduced form GSH is of interest in dietary supplements.
Indeed, it is this form that decreases with age: you need to find the mention “GSH” or “reduced” on the packaging.
And oxidized glutathione? Less assimilable by the body, I advise against it due to lack of available studies. If you find the mention “GSSG” or “glutathione” without further information on the packaging, steer clear!
2. Compound associations
- Vitamin C
Some dietary supplements combine it with other compounds that stimulate its internal production, notably vitamin C.
This vitamin also has antioxidant power, it increases blood glutathione levels, making it absorbable in the digestive tract.
This study showed that a 500 mg vitamin C supplementation maintains blood glutathione concentrations while enhancing antioxidant function.
You will thus find a synergy of several antioxidant compounds (vitamin E, selenium) in some products.
Nonetheless, always check that the daily dose of glutathione is sufficient for significant action.
- N-acetyl-cysteine
Another association with glutathione, NAC, or N-acetyl-cysteine. This molecule is a particular form of L-cysteine, one of the three amino acids composing glutathione.
This L-cysteine can be insufficient in the body, and can thus hinder glutathione production.
Unstable, L-cysteine is formulated into NAC to be sufficiently absorbed by the body. You will find the NAC designation in the ingredient list.
- Milk thistle
You can also find glutathione associated with milk thistle, a plant containing an active ingredient called silymarin.
This compound promotes the synthesis of L-cysteine in the liver.
3. Glutathione dosage
There are not enough scientific data to determine the usual dosage for supplementation.
The appropriate dose will depend on several factors and the indications for taking glutathione.
A daily dose of at least 300 mg is recommended to achieve a sufficient effect.
The doses can go up to 600 mg in certain conditions, following medical advice.
A capsule usually contains an average of 50 mg of glutathione, requiring multiple doses to reach the recommended dosage.
Is consuming glutathione dangerous?
Do not exceed 400 mg per day without medical advice, and take short courses, no longer than 3 months.
The medium and long-term effects of glutathione supplementation are not well known.
There are no known contraindications for supplementation, however, its use by pregnant or breastfeeding women requires the approval of a healthcare provider.
In summary
To ensure you choose quality glutathione, check:
- The form of the supplement: liposomal form is the most active (but also the most expensive)
- The form of glutathione: choose the reduced GSH form;
- Compound associations: vitamin C helps stimulate internal production of glutathione;
- The dosage: a daily dose of at least 300 mg is recommended, choose a high average content of glutathione
