Best ways to increase your Glutathione level

Keeping yourself healthy, boosting your performance, preventing disease and aging well depends on keeping your glutathione levels high.

Glutathione is a small tripeptide molecule that’s made up of three amino acids: glutamate (aka glutamic acid), cysteine and glycine. It’s often labeled as the “master antioxidant” or “mother of all antioxidants,” as it helps recycle and maximize the function of other antioxidants, such as vitamin C, vitamin E, coenzyme Q10 and alpha-lipoic acid). Glutathione is considered the most important antioxidant because it is the only one capable of working with enzymes. One enzyme, glutathione peroxidase (GPx), works with glutathione to prevent membranes from becoming oxidized. The secret of its power is the sulfur (SH) chemical groups it contains. Sulfur is a sticky, smelly molecule. It acts like fly paper and all the bad things in the body stick onto it, including free radicals and toxins like mercury and other heavy metals.

Glutathione benefits:

Helps fight oxidative stress: studies have shown that maintaining normal glutathione levels may help protect the body against oxidative damage.

Helps control inflammation: according to a 2009 study published in the journal Autoimmunity Reviews, glutathione may help regulate inflammation by stimulating or inhibiting your body’s immunological response.

Helps keep age-related health problems at bay: research shows that improving glutathione synthesis through higher dietary cysteine intake may help stave off age-related health issues, as it has a favorable effect on muscle and vascular health, bone density and cognitive function.

Helps fight infections: according to a 2013 study published in Biochimica Et Biophysica Acta, glutathione may help fight against microbial, viral and parasitic infections while enhancing the functional activity of immune cells and improving your innate and adaptive immunity.

Helps improve skin health: a 2017 study published in the Clinical, Cosmetic and Investigational Dermatology shows that the reduced and oxidized forms of glutathione may help reduce the appearance of wrinkles and improve skin elasticity.

Strengthens the Immune System: glutathione has a significant effect on the immune system. One fascinating study published in the journal The Proceedings of the Nutrition Society describes how the process works. In individuals with strong immune systems, the lymphoid cells contain a precise balance of glutathione. Even slight changes in glutathione levels can disrupt the entire system because certain biological functions, like DNA synthesis, are “exquisitely sensitive” to reactive oxygen.

Detoxifies the Liver:  the liver helps detoxify the body, and glutathione helps detoxify the liver. Glutathione binds to toxic chemicals before your body excretes them. As a result, it plays a huge role in helping your body process toxins from your food and environment.

Athletic performance & Recovery: improving athletic performance and recovery times doesn’t just benefit professional athletes or avid gym goers. Everyone can benefit from glutathiones ability to improve muscular strength, stamina and tissue recovery. Whether you are a marathon runner, pro footballer or you find a flight of stairs daunting.

Exercise is part of a healthy lifestyle, but it can also cause harm to the body through oxidative damage. Studies have shown that oxidized glutathione levels rise by as much as 320% during bouts of intense exercise. This oxidized glutathione level is a response to the oxidative damage caused by exercising.

Many athletes and fitness enthusiasts supplement their glutathione levels to help combat this oxidative stress and rapid lipid peroxidation. Minimizing the oxidative stress caused by exercising is hugely beneficial for individuals who exercise both frequently and infrequently. It helps to protect the body from damage as well as helps to optimize athletic performance.

Natural ways of increasing Glutathione Level:

Consume Sulfur-Rich Foods: sulfur is an important mineral that occurs naturally in some plant and protein foods. It’s required for the structure and activity of important proteins and enzymes in the body. Notably, sulfur is required for the synthesis of glutathione . Sulfur is found in two amino acids in food: methionine and cysteine. It’s primarily derived from dietary proteins, such as beef, fish and poultry. However, there are vegetarian sources of sulfur as well, such as cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, cabbage, radish, turnip kale, watercress and mustard greens. A number of human and animal studies have found that eating sulfur-rich vegetables may reduce oxidative stress by increasing glutathione levels.

Allium vegetables, including garlic, shallots and onions, also boost glutathione levels — likely due to their sulfur-containing compounds.

Add Selenium-Rich Foods to Your Diet: selenium is an essential mineral and a glutathione cofactor, meaning it’s a substance needed for glutathione activity. Some of the best sources of selenium are brazil nuts, yellow fin tuna, halibut, sardines, beef, turkey, chicken, eggs, cottage cheese and brown rice. By increasing your intake of selenium, you may help maintain or increase your body’s supply of glutathione.

Eat Foods Naturally Rich in Glutathione: the human body produces glutathione, but there are also dietary sources. Spinach, avocados, asparagus, beets and okra are some of the richest dietary sources.Cooking and storage conditions can decrease the amount of glutathione found in food.

Supplement With Whey Protein: your body’s production of glutathione depends on certain amino acids. An amino acid called cysteine is a particularly important amino acid that is involved in glutathione synthesis. Foods rich in cysteine, such as whey protein, may increase your glutathione supply. In fact, research strongly supports this claim, as many studies have found that whey protein may increase levels of glutathione and, therefore, reduce oxidative stress. Avoid any whey protein that is processed, or protein isolate. I recommend grass-fed whey or goat whey protein as a dietary supplement. You will want to use a whey protein powder that is all natural or organic (when possible) and is completely free of pesticides, hormones, genetically modified organisms, artificial sweeteners and is gluten free. Choose non-pasteurized and non-industrially produced milk.

Consider Milk Thistle: milk thistle supplements are another way to boost glutathione levels naturally. This herbal supplement is extracted from the milk thistle plant, known as Silybum marianum. Milk thistle is comprised of three active compounds, collectively known as silymarin. Silymarin is found in high concentrations in milk thistle extract and is well known for its antioxidant properties. Furthermore, silymarin has been shown to increase glutathione levels and prevent depletion in both test-tube and rodent studies. Researchers believe that silymarin is able to maintain glutathione levels by preventing cell damage.

NAC: the unbelievably effective asthma remedy N-acetyl cysteine (NAC) helps decrease the severity and frequency of wheezing and respiratory attacks by boosting glutathione and thinning bronchial mucus. NAC is actually a precursor to GSH and it has recently been proven highly efficient at treating neurocognitive issues like addiction, compulsive behaviors, schizophrenia and bipolar disorder.

α-Lipoic Acid: a-Lipoic Acid helps restore GSH levels with any immune system depletion. Only 300-1200 mg of alpha lipoic acid daily helps improves insulin sensitivity and reduces symptoms of diabetic neuropathy. It has also been shown clinically to restore total blood GSH status and lymphocyte function in HIV/AIDS patients.

Final thoughts about Glutathione:

– glutathione is one of the body’s most important and potent antioxidants, produced by your body;

– glutathione is recycled in the body — except when the toxic load becomes too great;

– glutathione is also the most critical and integral part of your detoxification system. All the toxins stick onto glutathione, which then carries them into the bile and the stool — and out of your body;

– raised glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development.

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I am happy to assist you in optimizing your level of Glutathione . For questions, specialized nutrition plans and supplementing  looking forward to hearing from you via email.

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