I was recently contemplating the aging process and considering what else I might do to mitigate it. I’m coming up on, shall we say, a BIG birthday and I feel amazing and want to keep that momentum. I’m already eating a clean, nutrient-dense diet and I exercise fanatically (in a good way, of course). This query sent me down the glutathione rabbit hole and I thought I’d share what I’ve learned since it turns out that glutathione is one of the body’s favorite anti-aging compounds.
Most of us realize that glutathione is important, but do you know why?
Glutathione (GSH) is an unusual tripeptide composed of glutamic acid and cysteine residues, and glycine. As a result of its unique 3-peptide linkage, common peptidases (enzymes that break down amino acids) are unable to break the bond. This helps glutathione stay in the system longer.
GSH is not considered an essential nutrient since every cell in your body has the capacity to produce it. Super interesting: it’s found in all living cells of animals, plants, and even bacteria, making it one of the most important molecules in all of biology. And how does this pertain to aging? The more glutathione a species makes, the longer it lives.
GSH is best known for its role as an antioxidant. Most antioxidants, like vitamin C and selenium, must come from the diet. I bet you didn’t know that these antioxidants do their anti-oxidizing thing and then get oxidized themselves, creating their own oxidative stress. Oxidation is basically like what happens to an old car – it rusts! GSH, on the other hand, is made in our cells and its end-product is safe and doesn’t create further oxidation. Win win.
Here’s how glutathione helps with inflammation: when we’re in a severely inflamed state, GSH increases. This makes complete sense because inflammation produces more oxidative stress, so in our body’s infinite wisdom it creates more glutathione to compensate for that increased oxidative stress.
Glutathione is also critical to maintain a resilient immune system. (Anybody want more of that right now?) GSH is required for T-cells and lymphocytes to respond when faced with an immune challenge – be it viral or bacterial.
Not surprisingly, a glutathione deficiency contributes to oxidative stress, which, by the way, plays a role in aging and the pathogenesis of disease – most noticeably Alzheimer’s, Parkinson’s, autism, liver disease, cancer, diabetes, and cardiovascular issues like heart attack and stroke.
In phase 2 liver detoxification, GSH binds to chemical toxins, allowing them to excrete from the body through the bile and through the kidneys. It’s important to produce enough glutathione to fuel methylation because when it stalls out, so does sulfation, the liver’s other detox pathway. When these two pathways get clogged up, toxins keep circulating within the body.
There are a variety of things that can place an additional burden on our body’s glutathione supply, some of them silent and seemingly innocuous. Basically anything that stresses the body or mind will create a higher demand for GSH. Most of us encounter a variety of stressors all the time and keep on producing glutathione. But if the body can’t keep up – if it’s also dealing with heavy metals like arsenic and mercury, exposure to pesticides, a bacterial or viral load, or a physical injury, glutathione levels in the cells can wane. And here’s something I found fascinating: glutathione is responsible for getting mercury out of the brain, across the blood-brain barrier. It binds to methylmercury we get from eating fish and gets it out of the system.
So how do we ensure we have adequate glutathione? There are a few common signs to look for:
– Always tired
– Aches and pains
– Foggy brain
– Poor immunity
– Lack of energy
– Poor sleep
Testing: Of course these symptoms can relate to any number of other maladies, but if you have more than 3 of these signs, you might have a glutathione deficiency. It’s possible to test glutathione levels on a serum blood test or through a variety of micronutrient test sites. There are also indirect test markers that can point to a glutathione deficiency – poor methylation, the presence of inflammation, or a depressed immune system for starters.
Diet: There are a handful of foods that naturally contain GSH, most notably asparagus, avocado, cabbage, Brussels sprouts, spinach, broccoli, garlic, chives, tomatoes, cucumber, almonds and walnuts. How these foods are cooked and stored, however, can affect how much glutathione is available.
Supplements: Glutathione is an extremely fragile molecule that degrades easily and is destroyed by stomach acid and bile. This makes it very difficult to take GSH orally. You’re better off taking liposomal glutathione since liposomes pass through the stomach intact and easily attach to the cell membrane in the small intestine and gets absorbed. N-Acetyl Cysteine (NAC), milk thistle, whey protein, and turmeric can also help boost glutathione levels.
Want to stay healthy and not age faster than you have to? Want to be less toxic? Want better immunity? Yes, yes, and yes! An easy way to accomplish this is by eating your veggies and boosting your glutathione levels. That’s my plan.
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FAQ
These frequently asked questions expand on the key clinical concepts covered in this article and provide additional context for practitioners evaluating glutathione’s role in health and physiology.
What is glutathione and why is it called the master antioxidant?
Glutathione (GSH) is a tripeptide produced by every cell in the body that plays a central role in antioxidant defense. Unlike many antioxidants that must come from the diet, glutathione is synthesized within cells and helps neutralize oxidative stress without creating additional oxidative byproducts. Its presence across virtually all living cells highlights its fundamental biological importance.
Why is glutathione important for healthy aging?
Glutathione supports healthy aging by helping protect cells from oxidative stress. According to the article, oxidative stress contributes to aging, and species that produce more glutathione tend to have longer lifespans. Maintaining adequate glutathione may therefore support healthy cellular function over time.
What roles does glutathione play in the body?
Glutathione supports multiple essential physiological processes. The article describes its involvement in:
- Antioxidant protection
- Immune system function
- Inflammatory responses
- Phase 2 liver detoxification
- Methylation and sulfation pathways
- Removal of certain environmental toxins, including methylmercury
What increases the body’s demand for glutathione?
Anything that places stress on the body or mind can increase the demand for glutathione. The article also identifies additional burdens including heavy metals such as arsenic and mercury, pesticide exposure, bacterial or viral challenges, and physical injury. When demand exceeds production, cellular glutathione levels may decline.
What are the common signs of low glutathione?
The article suggests several symptoms that may be associated with glutathione deficiency. These include:
- Persistent fatigue
- Aches and pains
- Brain fog
- Poor immunity
- Low energy
- Poor sleep
The article notes that experiencing more than three of these signs may warrant further evaluation, although these symptoms are not specific to glutathione deficiency.
How can practitioners evaluate glutathione status?
Glutathione can be evaluated through direct or indirect assessment. The article notes that serum blood testing and certain micronutrient tests may measure glutathione levels, while poor methylation, inflammation, and depressed immune function may serve as indirect indicators.
How does glutathione support immune function?
Glutathione is required for normal T-cell and lymphocyte responses during immune challenges. According to the article, adequate glutathione helps support immune resilience against viral and bacterial exposures.
What is glutathione’s role in inflammation and oxidative stress?
Glutathione production increases during periods of significant inflammation to help counteract the resulting oxidative stress. The article explains that inflammation generates oxidative stress, and the body responds by producing more glutathione as part of its protective mechanisms.
How does glutathione support liver detoxification?
Glutathione plays a critical role in phase 2 liver detoxification by binding chemical toxins so they can be excreted through bile and the kidneys. The article also notes that adequate glutathione supports methylation, and when methylation slows, sulfation may also become impaired, reducing detoxification efficiency.
What health conditions are associated with glutathione deficiency?
According to the article, glutathione deficiency contributes to oxidative stress, which plays a role in the pathogenesis of several diseases. Examples listed include Alzheimer’s disease, Parkinson’s disease, autism, liver disease, cancer, diabetes, and cardiovascular conditions such as heart attack and stroke.
Which foods naturally contain glutathione?
Several whole foods naturally contain glutathione. The article highlights asparagus, avocado, cabbage, Brussels sprouts, spinach, broccoli, garlic, chives, tomatoes, cucumber, almonds, and walnuts. It also notes that food preparation and storage methods can influence glutathione availability.
What supplements may help support glutathione levels?
The article recommends liposomal glutathione because standard oral glutathione is easily degraded by stomach acid and bile. It also identifies several nutrients that may help support glutathione levels, including:
- N-acetyl cysteine (NAC)
- Milk thistle
- Whey protein
- Turmeric
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ABOUT THE AUTHOR
Anne Fischer Silva’s journey in the field of functional nutrition over the last 23 years began in a functional medicine practice, where she learned the power of objective testing. From there she opened her own business, A New Leaf Nutrition, where she built a wait-list distance practice. Anne has taught nutrition courses in Washington, Hawaii, and California, and hosted a radio show, “Health-Wise”, for 3 years. She helped develop the original curriculum for the Nutritional Therapy Association, was a lead instructor with NTA for 8 years, and she continues to lecture nationally on a variety of health topics. Anne founded the Institute of Restorative Health in 2013 with the sole purpose of training other nutrition professionals how to address complex issues with their clients and achieve the same stellar results she gets in her practice.
The core principles Anne built the Institute of Restorative Health upon are the importance of nutrient-dense foods and balancing biochemistry. From there, she looks for the deeper underlying issues by utilizing a variety of testing techniques and customized healing methods to restore optimal function and health.
Anne received her certification in functional nutrition from Advanced Integrated Medical Institute in Washington, DC in 2000 and she is a Master Restorative Health Practitioner and Functional Nutritional Therapy Practitioner.
*In 2022, Anne decided to pursue new and different aspects of holistic wellness and left the Institute of Restorative Health in the hands of her dear friend and business partner, Margaret Floyd Barry.
