Glutathione is one of the most potent antioxidants produced by the human body – yet it’s often not discussed. Glutathione is a very simple molecule that is produced naturally all the time in your body. It is a combination of three simple building blocks the amino acids cysteine, glycine and glutamine. Numerous structures and functions in the body benefit from maintaining normal levels of glutathione, such as our liver, pulmonary health, immune function, bowel health, carbohydrate metabolism, cardiovascular health, cognitive health, and eye health. Glutathione is found and manufactured in every cell in the body, but is found in highest concentrations in the heart, muscle tissue and the liver. The liver offers the largest storage for glutathione in the body. A potent antioxidant, glutathione is essential for phase one and phase two liver detoxification processes.
Glutathione also acts to prevent oxidative stress in most cells and helps to trap free radicals that can damage DNA, critical to prevent accelerated ageing and degeneration.
Research has shown that increased glutathione levels are highly beneficial for athletes, as this can help to decrease muscle damage, speed up muscle recovery time, increase endurance and assist muscle development.
Glutathione can be depleted by poor nutrition, pollution, some medications, stress, infection and trauma – to name just a few factors. The good news is that you can do many things to support your own production and levels of this important molecule in your body. Here are a number of ways you can naturally support glutathione balance:
Support your liver function
Reduce alcohol consumption and consider taking a liver-supporting herb such as St Mary’s Thistle, which helps boost glutathione levels. Always seek advice from a qualified health professional when considering supplementation.
Consume sulphur-rich foods
Such as the cruciferous vegetables (broccoli, kale, cauliflower, watercress, etc), garlic, onions and eggs (the yolk contains sulphur).
Eat plenty of brightly coloured fruits and vegetables
These are good sources of vitamin A, C and E, which work together to recycle glutathione.
Eat brazil nuts
Brazil nuts are a good source of selenium. This important mineral helps our body to produce and recycle glutathione.
Movement supports glutathione levels
And therefore helps to support the immune system, and improve our own detoxification processes. If you’re not currently moving, start slow and remember that any movement is better than none at all. Sit less. Strength training is also important, so consider including this in your movement rituals.
Explore methylation nutrients such as folate, B6 and B12
Methylation and the production and recycling of glutathione are the two most important biochemical functions in your body. It can be helpful to have your folate and vitamin B12 levels tested to make sure you aren’t compromising your body’s ability to create optimal wellness.
