Glutathione (GSH) is a tripeptide composed of three amino acids: cysteine, glycine, and glutamic acid. It is a powerful antioxidant found in all cells of the body, playing a critical role in numerous bodily functions, including:
Key Functions and Benefits:
- Potent Antioxidant: Glutathione neutralizes harmful free radicals, protecting cells and DNA from damage. This can help combat oxidative stress, which is linked to aging and various diseases like diabetes, cancer, and rheumatoid arthritis.
- Detoxification: It plays a vital role in the liver's detoxification processes, helping to eliminate toxins, heavy metals, and metabolic waste products from the body. It conjugates with certain harmful compounds, making them easier to excrete.
- Immune System Support: Glutathione is essential for the proper functioning of the immune system. It supports the activity of white blood cells, which fight off infections. It also helps regulate the immune response.
- Energy Production: By protecting the mitochondria (the powerhouses of cells) from oxidative damage, glutathione supports efficient energy production. Low levels of glutathione are associated with fatigue.
- DNA Synthesis and Repair: It is involved in the creation of DNA, the building blocks of proteins and cells.
- Enzyme Function: Glutathione helps certain enzymes in the body function properly.
- Recycling Other Antioxidants: It helps regenerate other important antioxidants like vitamins C and E, extending their effectiveness.
- Liver Health: Glutathione supports liver health by aiding in detoxification and reducing cell damage in liver diseases like hepatitis and fatty liver disease.
- Insulin Sensitivity: Some studies suggest that glutathione may improve insulin sensitivity, which is important for preventing and managing type 2 diabetes.
- Neuroprotection: It may play a role in protecting against neurodegenerative diseases like Parkinson's and Alzheimer's by reducing oxidative stress in the brain.
- Skin Health: Glutathione may contribute to skin health by protecting against damage from sun, wind, and toxins, and some studies suggest it may have skin-lightening effects by inhibiting melanin production.
- May Reduce Inflammation: By regulating immune cells, glutathione can help reduce inflammation in the body.
- Exercise Performance: Some research indicates that glutathione may improve athletic performance, reduce fatigue, and lower lactic acid levels.
Sources of Glutathione:
- Endogenous Production: The body naturally produces glutathione in the liver.
- Dietary Sources: Some foods contain glutathione, although the amounts can be reduced during cooking and storage. These include:
- Fruits: Avocados, oranges, strawberries, apples
- Vegetables: Asparagus, broccoli, spinach, carrots, green peppers, garlic, onions, kale, Brussels sprouts, cauliflower
- Lean proteins
- Supplements: Glutathione is available in various supplement forms, including capsules, tablets, liposomal formulations, and intravenous injections. The effectiveness of oral supplements is debated, as it may be broken down in the digestive system. Liposomal forms may offer better absorption. N-acetylcysteine (NAC) is a precursor to glutathione and is often used to help boost glutathione levels.
