How to Increase Glutathione GSH Levels?
Can you just “take” Glutathione?
That is a good question but despite what some dishonest supplement sellers would have you believe, you cannot eat Glutathione, your body MUST make it inside the cells. Raising GSH Levels through direct supplementation of glutathione is difficult.
It is found out in a research that administration of a very large dose (3 grams) of oral glutathione, does not increase circulating glutathione to a beneficial extent. The false claim that you can just eat glutathione, made by some supplement manufacturer, can be likened to saying that "all you have to do to get smart is eat brain tissue supplements."
Possible Ways to Increase Glutathione
- Take drugs (pharmaceuticals) that will make your body to increase its glutathione production (I'll leave the explanation of this to your Doctor).
- Take Supplements that promotes Glutathione production inside your cells.
- Eat Natural Foods that may help your body store nutrients needed for glutathione synthesis.
Supplements That Promotes Glutathione GSH Production (Partial List)
- Cysteine is an amino acid. A building block of proteins that are used throughout the body. A more active form of cysteine is acetylcysteine, which is a powerful antioxidant. According to The American Journal of Clinical Nutrition, 2011 - Deficient synthesis of glutathione (gsh) underlies oxidative stress in aging and can be corrected by dietary cysteine and glycine supplementation. There are claims that taking acetylcysteine alone gives negligible benefit in raising intracellular glutathione.
- Basically Methionine contributes to the synthesis of S-adenosyl-Lmethionine (SAMe), which is necessary for normal brain function, and L-cysteine, which is a component of glutathione. Seems good, but it is also a precursor of homocysteine which is a risk factor in the development of artherosclerosis or “hardening of the arteries”.
- A hormone produced by the pineal gland, a small gland in the brain. It is said to have many roles in the body, one being its ability to raise glutathione levels in certain tissues of the body, including brain, liver, and muscle tissue. Melatonin helps control the sleep and wake cycles of the body. The long term safety of products that promote melatonin production has not been established and should be used in consultation with appropriate health professionals.
- Glutamine is the most abundant amino acid in the body. The body can make enough glutamine for its regular needs, but due to extreme stress, your body may need more glutamine than it can make. According to "Molecular Genetics and Metabolism, Volume 67, Issue 2, June 1999" Glutamine is a Precursor to Glutathione. Supplemental glutamine must be kept absolutely dry or it will degrade into ammonia, a toxin to the body.
5. Lipoic Acid (alpha-lipoic acid or ALA)
- Lipoic acid occurs naturally in the body but can also be taken as a supplement with effectiveness. This supplement works well in conjunction with healthy levels of glutathione. What makes alpha lipoic acid unique is that it functions in water and fat, unlike the more common antioxidants vitamins C and E, and it appears to be able to recycle antioxidants such as vitamin C and glutathione after they have been used up. Alpha lipoic acid increases the formation of glutathione. But studies show that if taken by a person whose glutathione levels are too low, lipoic acid actually promotes oxidation.
6. Silymarin (milk thistle)
- Milk thistle has been used medicinally for over 2,000 years for the treatment of liver and gallbladder disorders. A flavonoid complex called silymarin can be extracted from the seeds of milk thistle and is believed to be the biologically active component. The terms "milk thistle" and "silymarin" are often used interchangeably.This herbal extract seems to stimulate the growth and regeneration of damaged liver cells but also has been shown to significantly increase glutathione production. However side effects such as gas, cramps and diarrhea are experienced by some people who takes it as a supplement.
7. Whey Proteins
- Fresh or “bioactive” milk whey contains potent glutathione precursors. Unfortunately, by the time milk reaches your table, it has been pasteurized and has lost its bioactivity and its glutathione enhancing benefits. However, a neutraceutical is available which is essentially the whey proteins harvested from milk and kept in a bioactive or undenatured state. There are no known side effects associated with taking bioactive whey proteins and, since there is no lactose in whey proteins, lactose intolerant people are not adversely affected. Many whey protein products on the market advertise their ability to affect glutathione production within the body.
8. Glutathione Accelerator
- A unique category in producing intracellular Glutathione. There is a glutathione accelerator product, an effective way to increase Glutathione GSH.