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Glutathione, a master antioxidant, is made from three critical amino acids: cysteine, glutamate, and glycine. It is present in every cell of our body.
Glutathione is an important antioxidant and helps fight free radicals that can seriously damage body cells.
But our bodies can’t produce enough glutathione for normal functioning as we age. As a result, we get sick. To stay healthy, we must maintain optimal glutathione levels, sometimes through vitamin and amino injections.
This article will explain why people take glutathione, its benefits and risks, and what to avoid.
To help you understand the functioning of glutathione, we will first try to understand what antioxidants and free radicals are.
Antioxidants are molecules that safeguard your cells from the harm caused by free radicals.
Free radicals are unstable molecules that can damage cells, leading to aging and diseases like cancer.
Antioxidants like glutathione neutralize free radicals by donating electrons, stabilizing them, and preventing further damage.
Glutathione offers the following benefits:
1. Reduce Oxidative Stress
Glutathione helps reduce oxidative stress. Oxidative stress results from the imbalance between free radicals and the body’s ability to counter them. It can result in multiple diseases, including cancer, rheumatoid arthritis, and diabetes.
2. Potential to Improve Psoriasis
Glutathione also has the potential to improve Psoriasis. A study mentioned by Healthline stated that when protein, believed to help increase glutathione levels, was given to people, it was noted that it improved Psoriasis.
3. Help Improve Insulin Levels in Older Individuals
Older people, as compared to younger ones, don’t produce enough glutathione. As a result, the body’s fat-burning ability decreases.
However, a study mentioned by Health Line suggested that adding cysteine and glycine to older people’s diets to increase glutathione helped with insulin resistance and fat burning.
4. Enhances Mobility for Individuals with Peripheral Artery Disease
Glutathione also helps increase mobility for people with peripheral artery diseases, which occur when plaque blocks the artery mentioned.
Glutathione helps improve circulation in the body and helps affected people to move quickly for longer distances.
5. Helps Improve Skin Health
Glutathione also helps improve skin health and gives brightness to the skin. The free radicals produced in the body can damage our skin health. Glutathione helps improve skin health by fighting free radicals.
Having the following symptoms may mean that your body has low glutathione levels.
When taking glutathione, avoid the following because they might interact with glutathione, which may result in unpleasant side effects. They may also reduce the effectiveness of glutathione.
1. Avoid Smoking and Drinking Alcohol
The primary purpose of taking glutathione is to fight free radicals and protect our bodies from these radicals.
Smoking and alcohol consumption can lead to oxidative stress, which results in the increased production of free radicals. And it is likely to counteract the benefits of glutathione. Thus, avoiding smoking and alcohol consumption can help to benefit more from glutathione.
2. Avoid Consuming too Much Caffeine
While moderate caffeine might not be harmful, consuming too much can affect glutathione functioning. Some studies show that caffeine can diminish glutathione’s antioxidant properties.
3. Avoid eating dairy products
Moreover, avoid consuming dairy products and drinks when taking glutathione. Glutathione is synthesized from three amino acids, one of which is cysteine. Some dairy products may incorporate casein, which may interrupt the absorption of cysteine.
Similarly, some individuals are sensitive to dairy products. Consuming dairy products may result in digestive problems, leading to lower absorption of nutrients necessary for producing glutathione.
4. Avoid eating fried foods
Fried foods are primarily prepared at high temperatures. When consumed, they result in oxidative stress and produce free radicals, which reduce the capabilities of glutathione.
5. Avoid taking glutathione with specific medication
Avoid taking glutathione with medications like antipsychotic drugs or chemotherapeutic drugs. Because these drugs can reduce the absorption of glutathione and affect its function.
Our body has two forms of glutathione: reduced glutathione (GSH) and oxidized glutathione (GSSH).
GSH, the reduced glutathione, fights continuously to reduce the levels of free radicals, sometimes changing into oxidized glutathione (GSSH).
More than 80 to 85% of glutathione is in the reduced form. Almost 80 to 85% of the GSH is present in the cytosol of our cells. 10 to 15% is present in the mitochondria.
When we take glutathione, our body starts fighting against free radicals that damage our cells. It also helps the liver eliminate toxins and plays a vital role in building and repairing DNA.
Some natural ways to increase glutathione levels include:
Foods that are rich in glutathione include:
Glutathione is generally considered safe and has no severe side effects. However, it may have some mild side effects on some people. These side effects include:
There is no standard recommended dosage of glutathione. It usually depends on the individual’s health, free radicals production, and the body’s ability to produce glutathione. According to WebMD, most people take 250-1,000 milligrams of glutathione daily.
Yes, taking 500 mg of glutathione daily for two months by mouth is considered safe. No severe side effects have been reported when consumed daily.
Whether you should take 1,000 mg of glutathione per day depends on your health condition and other factors. Ask your doctor; he can better guide you.
Milk can support glutathione production due to its cysteine content, a precursor to glutathione. However, for those with lactose intolerance or dairy sensitivities, it may cause inflammation and oxidative stress, potentially reducing glutathione levels.
Eggs are moderately rich in glutathione, especially the egg yolk, which contains some of this antioxidant. However, the levels are lower than in certain vegetables like asparagus or avocados.
The fastest way to increase glutathione is to adopt healthy lifestyles. These include eating sulfur-rich and selenium-rich foods and increasing vitamin C intake, which can also help you quickly increase glutathione.
HealthLine says regular exercises such as cardio and weight training may help increase glutathione levels. However, these exercises must be incorporated with a balanced diet. Otherwise, it may end up for you on the opposite side.
Glutathione does not directly affect bowel movements and makes you poop. However, a few users have reported that glutathione, when taken in excessive amounts, can result in digestive problems resulting in diarrhea, constipation, and making you poop more frequently.
Glutathione works for skin whitening only when it is taken with vitamin C. The vitamin C amount should be at least equal to or twice the glutathione’s dosage. The standard dosage of glutathione for skin whitening is 20-40 mg/kg of body weight. For the best results, you should keep taking glutathione in the same amount for at least three months.
Generally, it is recommended to take glutathione for almost 3 to 6 months. However, the exact duration of glutathione supplements can vary based on your health goals and needs. Some people take it for a few weeks to a few months to address specific health concerns, while others may continue taking glutathione long-term to improve overall wellness.
Glutathione offers many health benefits. It fights free radicals and keeps our cells protected. It also helps the liver to get rid of toxins. Limited scientific studies suggest that glutathione also aids in brightening the skin color. You can get glutathione by including glutathione-rich foods such as avocado, tomatoes, and cabbage and by taking glutathione supplements. Always consult a qualified medical doctor before using glutathione.
Disclaimer: The content shared in this article is just for informational purposes. Readers should not make any decisions based only on this content.
