Glutathione
What is Glutathione?
Glutathione plays an important role many important metabolic reactions. Some of these reactions include:
protecting cellular macromolecules from reactive oxygen and nitrogen species (1)
regeneration of vitamin C and vitamin E (1)
serves as a cofactor for antioxidant enzymes (1)
helps regulate cellular proliferation and apoptosis (1)
crucial in mitochondrial function and maintaining mitochondrial DNA (1)
Glutathiones important role in metabolic functions means that depletion is linked to increase disease risk and loss of function with aging (1) There are many diseases associated with glutathione depletion including: Alzheimer’s, Parkinsons, COPD, asthma, hypertension, myocardial infarction, macular degeneration, and liver disease (1).
How do I consume more glutathione?
There is contradicting information about the efficacy of supplementing with glutathione. Some trials show that oral supplementation increases glutathione levels in red blood cells, however that has also been contradicted in other trials (1). In a trial with 40 adults with chronic disease who took 500mg of oral glutathione, there was no measured increase in glutathione in the body. Glutathion production has been shown to increase with the consumption of almonds. In one study almond consumption increase glutathione levels in smokers by 16% (1). A different study also showed that alcohol free beer increased red blood cell glutathione levels by 29% (2).
Sources:
Pizzorno J. Glutathione! Integr Med (Encinitas). 2014; 13 (1): 8-12
Martinez Alverez JR, Belles VV, Lopez-Jaen AB, Marin AV, Codoner-Franch P. Effects of alcohol - free beer on lipid profile and parameters of oxidative stress and inflammation in elderly women. Nutrition. 2009;25 (2): 18/2-187. doi: 10.1016.j.nut2008.08.005