Glutathione – Our Invisible Shield

As we get older it becomes harder and harder for our body to protect itself against damage and to recover from it. A decisive reason is that with age the body either loses the ability to produce certain essential substances in sufficient quantity, or the need for them rises. One of these important substances is glutathione.

Glutathione is among the most significant antioxidants in our body. It occurs in high concentration in almost every cell, particularly in the liver, in blood cells such as erythrocytes and in immune cells such as leukocytes. As a cellular antioxidant it plays a central part in fending off oxidative stress.

Glutathione protects nerve cells in particular from the oxidative damage associated with neurodegenerative diseases such as Alzheimer's and Parkinson's. Studies suggest that a stable glutathione level can help preserve neuronal structures and slow the progress of these diseases or ease their effects.

To understand better why glutathione matters so much to our body, let us first take a brief look at what oxidative stress, free radicals and antioxidants actually are.

Antioxidants are substances that slow the oxidation of other substances or prevent it entirely. But why do they matter so much to our body? A simple example of oxidation is a cut apple: as soon as it meets oxygen it starts to brown. That shows how oxygen, together with free radicals, can cause change and damage. A similar process happens in our body, where oxidation attacks the cells, speeds up ageing and causes damage over time.

Today we are exposed both to outside burdens such as environmental toxins, chemicals, heavy metals, radiation, stress and a one-sided diet, and to internal processes such as the natural production of energy in the mitochondria. Together these lead to the formation of free radicals and contribute considerably to the rise of oxidative stress.

Free radicals, also called superoxides, are unstable molecules that attack cell structures such as proteins, lipids and DNA. It becomes particularly dangerous when they react with pollutants such as heavy metals, because that adds further to the burden on the body. To prevent this damage, the body needs antioxidants.

Glutathione is one of the most important antioxidants, and it protects the mitochondria in particular — the „power stations" of our cells. Producing energy inevitably creates free radicals in the mitochondria. Glutathione neutralises these highly reactive molecules and thereby prevents damage to the mitochondrial membrane and to DNA. Without that protection the mitochondria cannot keep working, which leads to reduced ATP production and ultimately to a lack of energy and impaired cell function.

Antioxidants act like shields, rendering free radicals harmless. They catch the unstable electrons and neutralise them, so that only harmless oxygen molecules are left. In doing so they prevent cell damage, reduce oxidative stress and contribute substantially to keeping the body healthy and able to perform.

Because the body is constantly using up antioxidants under burdens from both outside and within, a deficiency can arise where the burden is heavy. In such cases it is particularly important to support the body with an adequate supply of antioxidants — whether through food or through supplements.

Now that we know what oxidative stress is, let us look more closely at glutathione and what it does in our body. The glutathione molecule is made up of three vital amino acids: glutamic acid, cysteine and glycine.

Glutamic acid is an important fuel for our brain and, as glutamine, supports intelligence. It is also involved in numerous processes in the body, among them the immune system and the building and upkeep of structural tissue. Glutamine is therefore often used to help the gut recover from damage caused by inflammation, for example.

Cysteine helps detoxify our body. It is particularly effective against toxic heavy metals such as lead, cadmium and mercury. Cysteine also protects us against other harmful substances, such as those produced by smoking and drinking alcohol.

Glycine is used to treat certain forms of over-acidity in the blood that lead to unpleasant body and mouth odour.

The main task of glutathione is to fight and render harmless the free radicals inside the cells. It really is one of the most effective radical scavengers we know of. By fending off free radicals, glutathione slows the ageing process. A glutathione deficiency is therefore one of the main factors in cell ageing.

Most scientists and researchers today agree that ageing, and most diseases of civilisation — arteriosclerosis, cardiovascular disease, stroke, cancer, diabetes, arthritis, Alzheimer's, respiratory disease, vascular disease, cystic fibrosis, inflammation, hepatitis, Down's syndrome and many others — are largely down to cell oxidation, that is to the destruction of our body cells by free radicals.

Glutathione is also needed to reactivate other important antioxidants such as vitamin C, vitamin E and alpha-lipoic acid. That is why glutathione is regarded as one of the best immune-strengthening nutrients, one that fights the formation of cancer cells in the body.

The body can produce glutathione in the liver, and that is where the largest reserves sit. It makes sense: the liver is our detoxifying organ, so glutathione detoxifies the liver as well. Some of it is also released into the blood, so that it can work in other parts of the body.

Glutathione also matters for carbohydrate metabolism, and it encourages the breakdown of oxidised fats, which can likewise delay ageing.

Through its detoxifying function and its ability to neutralise free radicals, glutathione has an extraordinarily wide-ranging effect in the body. It helps prevent numerous illnesses and can also ease existing ones by supporting detoxification — in some cases even heal them.

A lack of glutathione impairs the body's detoxifying function, so that toxins and free radicals cannot be neutralised effectively. That places a growing burden on the body, which in turn causes cell damage. In severe cases it can even lead to mutations in the cells, where normal cell function is disturbed. Such degenerate cells can eventually form the basis for cancer cells to develop.

A low glutathione level often shows first in the nervous system, because the nerves are particularly sensitive to the harmful effects of toxins, heavy metals and free radicals. That can lead to symptoms such as worsening coordination, problems with balance, and also to mental problems such as poor concentration and temporary confusion. Low glutathione values are also regarded as a sign of degenerative brain damage and chronic illness. Premature signs of ageing can likewise be traced back to too little glutathione.

A glutathione deficiency is linked to dysfunction of the mitochondria and to conditions such as:

• Alzheimer's
• Parkinson's
• fibromyalgia
• chronic fatigue syndrome (CFS)
• polyneuropathy
• cancer

.

One more important point: where the body lacks sulphur, glutathione cannot do its important work. Without enough sulphur the body can neither produce enough glutathione nor keep up its antioxidant functions. A diet rich in sulphur therefore plays a decisive part in supporting glutathione metabolism. Sulphur is found above all in protein-rich foods and in sulphur-containing vegetables.

A practical tip: The food supplement N-acetylcysteine (NAC) serves as a direct precursor for glutathione production. Organic sulphur (MSM) is helpful too — organic sulphur (MSM).

The body's glutathione reserves decline with age. It is not yet fully clear whether that is down to higher use in later life or to the body producing less of it over time.

Possible signs of a glutathione deficiency at a glance

• Exhaustion and lack of energy (tiredness and a feeling of general weakness)
• A weak immune system (frequent infections and colds, slow healing)
• Skin problems (dryness, redness or rashes, slower wound healing)
• Oxidative stress (accelerated ageing, such as wrinkles and grey hair, greater susceptibility to inflammation and chronic illness)
• Nervous system and mental health (trouble concentrating, brain fog, irritability, low mood, neurological symptoms such as trembling or numbness)
• Impaired detoxification (sensitivity to substances such as alcohol, heavy metals or chemicals; headaches, nausea or digestive problems after contact with environmental toxins)
• Liver problems (tiredness, bloating, greater susceptibility to toxins because the liver detoxifies more slowly)

Some antioxidants, glutathione among them, our body can make itself. Others we have to take in through food, particularly fruit and vegetables. How much antioxidant a food contains often shows in how strongly it oxidises in the air — that is, how quickly it browns. An apple oxidises relatively fast, while an orange stays largely unaffected.

Some foods contain glutathione directly, or support the body's own production by supplying important building blocks.

Foods high in glutathione

Fresh fruit and vegetables (raw or gently cooked):

• ‍‍Asparagus: particularly rich in glutathione.
• Avocados: an excellent source.
• Spinach and broccoli: high in glutathione and its precursors.
• ‍Tomatoes: particularly when raw.
• Courgettes: likewise rich in glutathione.
• Garlic, onions, cabbage, Brussels sprouts and cauliflower contain sulphur compounds that support glutathione production.
• Fruit: oranges, watermelons and berries (strawberries, for example) supply glutathione and accompanying antioxidants.

Foods that support glutathione production

Protein-rich foods:

• Eggs, fish and lean meat contain the amino acids (glutamine, glycine and cysteine) needed to make glutathione.
• Pulses: lentils and chickpeas supply important precursors for glutathione.
• Nuts and seeds: walnuts and sunflower seeds support glutathione production.
• Whey products: whey protein is rich in cysteine and supports the formation of glutathione.

Tips for keeping glutathione in food

• ‍‍Gentle preparation: heat destroys glutathione. Steaming, light frying or eating raw are ideal.
• Fresh food: the fresher the food, the higher the glutathione content.

The natural combination of antioxidants with other vital nutrients, as found in fruit and vegetables, is ideal for our body. But these days, for various reasons — an unbalanced diet, stress, the growing burden on our body — we often do not take in enough antioxidants. In such cases food supplements can be a sensible way to make up the difference.

With many glutathione supplements the problem is that they have poor bioavailability and so do not reach the cells at all, but are broken down into the three amino acids while still in the gut. The body can reassemble these into glutathione, but the process is inefficient and depends on the right enzymes and nutrients being available.

S-acetylglutathione is a stable form of glutathione with very high bioavailability. In S-acetylglutathione the sulphur group of the molecule is protected by an acetyl group. That makes the molecule more resistant to being broken down by enzymes in the digestive tract and in the liver, so it can pass through the gut intact and be taken up by the cells more easily.

There is also liposomal glutathione, which has very good bioavailability, because the liposomes protect the glutathione from stomach acid and digestive enzymes.

With serious illness it makes sense to have glutathione given intravenously by a doctor. Given that way it bypasses the first-pass effect and is distributed quickly to all body tissues. It has a longer half-life and higher bioavailability than glutathione taken by mouth.

Dosage

There are no official recommendations for a daily requirement of glutathione. The best dose and the way it is given can vary with individual health. It is therefore advisable to consult a doctor before using glutathione preparations.

Taken by mouth: doses between 250 mg and 1,000 mg a day are typical. With certain conditions, such as liver disease, higher daily doses may be recommended. Talk to your doctor about high doses, and especially if you take medicines.

Given intravenously: here the usual doses are between 600 mg and 1,200 mg a day, depending on the specific indication and on health.

For detoxification to work properly it is of course not enough simply to take glutathione. That would be too easy. If you really want to detoxify well, you must also adjust your diet and reduce the toxins.

Glutathione can interact with certain medicines, both positively and negatively. In sensitive situations, such as during chemotherapy or while taking immunosuppressants and blood pressure medicines, it is essential to consult the treating doctor.

I hope this article has made clear how essential glutathione is for our body. It protects our cells, supports detoxification and plays a central part in the fight against ageing — it is one of the best anti-ageing agents there is. Glutathione is among the most important vital nutrients that can protect us against cancer and neurodegenerative disease.