How To Boost Glutathione Production Naturally > Nutrition > Blog > Inspired Health Group

This important nutrient primarily functions as an antioxidant, a detoxifying agent and a free radical scavenger, explains the U.S. Karen Spaeder is a versatile writer and editor with experience in print and online publications, SEO articles, social media, marketing communications and copywriting. Currently, she is the communications VP for a social media software company, where she creates social media and blog content, email campaigns, case studies and newsletters. Outside of her editorial experience, Karen is a yoga instructor and a health coach certified with the Institute for Integrative Nutrition. As such, she has expertise in health, wellness, fitness and nutrition.

In pregnant women, consumption of two meals of salmon per week from week 20 of gestation increased glutathione concentration . Although a comparison between fish oil capsules and salmon found no significant difference on glutathione status . Fresh and frozen foods provide the highest levels of glutathione that, even if not fully absorbed, may provide some antioxidant activity.

A few animal studies would suggest that serine, a nonessential amino acid, may be helpful in positively influencing glutathione production, potentially through increased cysteine availability and a decrease of hypermethylation. Alternately, serine may support glutathione levels through its metabolism into glycine, one of the precursor amino acids used for glutathione synthesis. Since the precursors and foundation of glutathione are amino acids, intake of dietary protein may influence the amino acid pool from which to draw to synthesize glutathione. Changes in protein consumption , including reducing protein levels but remaining within safe levels, may alter plasma glutathione synthesis levels contributing to a reduction in antioxidant capacity. In this study, the researchers found that while individuals were able to recover from a reduction in protein in terms of nitrogen balance, it took longer for the functional changes in glutathione levels to equilibrate.

Scandinavian Journal of Clinical and Laboratory Investigation, 56, 441–447. N-acetylcysteine is a precursor to cysteine, one of the amino acids the body needs to synthesize glutathione. Studies indicate that supplementing with NAC can help preserve and replenish glutathione. Glutathione plays an essential role in regulating the innate immune system, the body’s first line of defense against harmful pathogens. It promotes a robust immune system by protecting host immune cells from oxidative damage and supporting the activity of lymphocytes and other immune cells in the body.

Chronic inflammation can contribute to oxidative stress and deplete glutathione supply . Due to their involvement in the production of inflammatory and anti-inflammatory prostaglandins, omega-3 fatty acids have been studied for their effects on glutathione levels. In one study taking 4000 mg of omega-3 supplements daily for 12 weeks led to a better GSH–creatine ratio and reduced depressive symptoms in older adults who had a higher risk of developing depression compared with best glutathione supplement the control group taking a placebo. There was also an improvement in the ratio of oxidized to reduced glutathione, with the largest decrease in this ratio among those taking the higher dose in the first and second weeks. There was also a decrease in the biomarkers for oxidative stress and an improvement in immune markers such as lymphocyte proliferation and natural killer cell activity. Nutrients such as vitamin Cand vitamin Ealso help neutralize free radicals.

Nijhoff W.A., Mulder T.P.J., Verhagen H., Van Poppel G., Peters W.H.M. Effects of consumption of brussels sprouts on plasma and urinary glutathione S-transferase class-alpha and -pi in humans. Lampe J.W., Chen C., Li S., Prunty J., Grate M.T., Meehan D.E., Barale K.V., Dightman D.A., Feng Z., Potter J.D. Modulation of human glutathione S-transferases by botanically defined vegetable diets. Talalay P., Fahey J.W., Holtzclaw W.D., Prestera T., Zhang Y. Chemoprotection against cancer by phase 2 enzyme induction. Thompson H.J., Heimendinger J., Haegele A., Sedlacek S.M., Gillette C., O’Neill C., Wolfe P., Conry C. Effect of increased vegetable and fruit consumption on markers of oxidative cellular damage. Thompson H.J., Heimendinger J., Sedlacek S., Haegele A., Diker A., O’Neill C., Meinecke B., Wolfe P., Zhu Z., Jiang W.

1) Vitamin C. It's a powerhouse antioxidant which preserves and protects many other nutrients in the body, including glutathione. First, it acts as a glutathione-sparing agent by immediately attacking free radicals. Then, vitamin C converts oxidized glutathione back to its original active form. Increasing glutathione levels may clean your acne by neutralizing oxidative stress and promoting skin regeneration . Low glutathione levels can increase inflammation in the airways and cause asthma. In mice with asthma, increasing glutathione with NAC lowered inflammation and improved the symptoms .