What is Glutathione? Benefits, Dosages, and Side Effects

"Antioxidant” and “free radical” have become well-known words in recent years. Free radicals are widely thought of as the evil force behind premature aging and antioxidants as the cure-all.

While there is no magic elixir for improving health, glutathione comes close. Sometimes referred to as the body’s “master antioxidant,” glutathione plays a fundamental role in almost all systems and organs and is essential for protection, energy production, hormonal balance, and detoxification, among other processes.

The body produces glutathione by itself, but certain modern-day lifestyle factors contribute to suboptimal levels. Supplementation can be helpful, but finding the right supplement, delivery system, and dosage isn’t as straightforward as most nutraceuticals. The most recent research shows that a whey protein encapsulated glutathione supplement is the most effective and bioavailable, unlike earlier thinking that liposomal was the best option.

what is glutathione?

Glutathione is a small protein called a tripeptide composed of three amino acids: glycine, cysteine, and glutamic acid (aka, glutamate). Some refer to it as the “master antioxidant” because it plays a significant role in the body’s ability to utilize and recycle other antioxidants like vitamins E and C, CoQ10, and alpha lipoic acid.^[1]

Glutathione comes in two forms: oxidized glutathione (GSSG, or the inactive form) and reduced glutathione (GSH or L-glutathione, the active form). GSH actively attends to oxidative free radicals and, in doing so, becomes oxidized and converts to the inactive GSSG. This inactive form of glutathione can be recycled back into GSH with the help of an enzyme called glutathione reductase. However, cell damage can occur with insufficient amounts or improper functioning of this enzyme (if it becomes overwhelmed, for example, with excessive GSSG).

what does glutathione do in the body?

Glutathione plays a role in most bodily processes. Inadequate amounts can lead to many discomforts and more serious health problems, and suboptimal levels can stem from genetic factors, diet, lifestyle, and age. The following are several examples of glutathione's foundational roles in human health.

supports healthy aging

Low levels of glutathione have been linked with premature cell death, also called apoptosis, and higher levels are linked with longevity.^[2]] As you age, problems such as fatigue, metabolic issues, increased inflammatory pathways, and cognitive decline are more likely to ensue without enough glutathione. The more glutathione the body has, the healthier your mitochondria and cells, and a healthy aging process.

protects antioxidants

Antioxidants are best known for their healthy aging benefits, as they protect your body from oxidative stress, or free radical damage. A certain amount of free radicals is unavoidable and normal—the body naturally produces energy and releases free radicals as byproducts of this process. Free radicals are forms of oxygen missing an electron and are highly reactive with everything they come into contact with, including healthy cells and DNA. Antioxidants essentially help counteract this normal exchange between cells and free radicals and lessen its damaging effects.

Glutathione binds to and neutralizes oxidative compounds such as carbon radicals, hydroperoxides, superoxide, nitric oxide, peroxynitrites, and lipid peroxides.^[3]

plays a role in energy production

Mitochondria are the energy-producers of each cell and depend on glutathione for protection. When free radicals damage mitochondria, their activity becomes sluggish, and they can contribute to further mitochondrial oxidation. Decreased mitochondrial function greatly contributes to feelings of tiredness, weakness, and health challenges.^[4]

enables proper detoxification

Perhaps the most notable role of glutathione is how it supports detoxification. Specifically, glutathione is essential for phase II detoxification, which acts directly on the toxins that have been partially broken down in phase I, like heavy metals. This process is called conjugation and is made possible by glutathione.

These four functions of glutathione are only some examples of the critical roles it plays in the body. Depleted levels can stem from overexposure to toxins, high stress, genetics, diet, certain medications, overuse of alcohol or other drugs, smoking, and aging.

should you supplement with glutathione?

While serum glutathione tests exist, they tend to be expensive and highly specialized. Instead, most integrative doctors will determine low levels based on a patient’s experiences, such as occasional illness, anxiousness, trouble sleeping, metabolic problems, and low stress resilience.

Diet is, as always, an important first step in boosting and maintaining glutathione levels by eating foods high in the precursors selenium, sulfur, zinc, and alpha lipoic acids. Cruciferous vegetables (kale, arugula, broccoli, cauliflower, cabbage), liver, beef, oysters and other seafood, eggs, and brazil nuts are examples of foods rich in these nutrients.

Supplementing directly with glutathione can be tricky, as not all forms are well absorbed. Until now, most practitioners have recommended liposomal glutathione delivery, but we’ve learned that a whey protein encapsulated glutathione works better and faster. This new technology involves the microencapsulation of active ingredients (in this case, glutathione), allowing for precise and controlled release within the body.*

Research shows that because whey-encapsulated glutathione is 2.5 times better absorbed than other delivery systems, it provides the same effect with half as much. What’s more, whey protein in and of itself is rich in cysteine, an amino acid that helps to boost glutathione levels.^[5]

The probiotic strain lactobacillus fermentum ME-3 has also been studied as a highly effective antioxidant and antimicrobial strain that is particularly beneficial for cognitive function and brain health, mainly because it produces glutathione. Supplementing with ME3 in conjunction with whey encapsulated glutathione has been studied as an effective glutathione therapy, as it seems to significantly increase blood levels, along with supporting the immune system, normalizing inflammatory pathways, and aiding in detoxification.^[6]

^{Related content: TAKE THE HEALTHY AGING QUIZ}

potential side effects of glutathione supplementation

If you are supplementing with glutathione, be sure to report back to your doctor any digestive upset like cramps, bloating, or loose stools, or any worsening of symptoms. Since glutathione is a powerful detoxification compound, some people might experience detox discomforts like body aches, fever, and other discomforts. Your doctor will help determine whether these sensations are normal.

conclusion

Modern life challenges the body to deal with onslaughts that didn’t exist for earlier humans. An increase in toxins and stressors has highlighted the importance of optimal glutathione, other antioxidant and nutrient levels, and the difficulties in maintaining those same levels. Support health by focusing on a diet rich in glutathione precursors and considering direct supplementation with whey protein encapsulated glutathione.

[2] ^{Blankenberg S, Rupprecht HJ, Bickel C, Torzewski M, Hafner G, Tiret L, Smieja M, Cambien F, Meyer J, Lackner KJ. Glutathione Peroxidase 1 Activity and Cardiovascular Events in Patients with Coronary Artery Disease. N Engl J Med. 2003;349:1605-1613. doi:10.1056/NEJMoa030535.}