What is Glutathione? A Comprehensive Guide to the Basics

By Laura Purcell, MS

In the intricate dance of health and longevity, there’s a backstage player that’s recently stepped into the spotlight: glutathione. This unassuming molecule, quietly produced within our cells, wields remarkable power as an ultimate antioxidant in the body. In this blog, we’ll delve into the science, the benefits, and the practical steps to boost your glutathione levels. From sulfur-rich foods to lifestyle tweaks, discover how this remarkable molecule can support your wellness journey.

What is Glutathione?

Glutathione, also known as GSH, is a molecule that is made in the liver and found all throughout the body. It’s composed of the amino acids cysteine, glycine, and glutamic acid. One of the body’s primary antioxidants, glutathione plays a crucial role in maintaining overall health. Here are some key functions:

1. Regeneration of Vitamin C and Vitamin E: Glutathione actively participates in recycling and regenerating other antioxidants, such as vitamin C and vitamin E. By doing so, it ensures that these vital nutrients remain available to protect our cells from oxidative stress, which may damage cells.
2. Cofactor for Antioxidant Enzymes: Glutathione acts as a cofactor for several antioxidant enzymes, including glutathione peroxidase and glutathione reductase. These enzymes work together to neutralize harmful free radicals, protecting against oxidative  stress and promoting overall well-being.
3. Neutralization of Free Radicals: Free radicals, produced during normal metabolic processes or due to everyday external factors (like pollution or UV radiation), can wreak havoc on our cells. Glutathione steps in to neutralize these free radicals, maintaining cellular balance and defending against oxidative stress.
4. Cellular Regulation and Apoptosis: Glutathione is involved in regulating cellular processes, including cell growth, division, and programmed cell death (apoptosis). Proper glutathione levels are essential for maintaining the proper balance between cell proliferation and elimination.
5. Mitochondrial Health: Within our cells, mitochondria serve as the powerhouses, producing energy (ATP) for various cellular functions. Glutathione is vital for mitochondrial function and helps maintain the integrity of mitochondrial DNA, thus supporting overall wellness.

What does glutathione do in your body?

So now that you know the science of glutathione, how does that translate into how it works in your body? 

1. Antioxidant activity: Glutathione is a powerful antioxidant that helps protect the body from free radicals, which can damage cells and detract from healthy aging.
2. Immune support: Glutathione is essential for a healthy immune system 
3. DNA synthesis: Glutathione plays a crucial role in DNA synthesis, which is the process by which cells create new DNA molecules.
4. Liver function: Glutathione helps support liver function by helping to neutralize and eliminate harmful substances from your body. It plays a crucial role in Phase II reactions, supporting the liver's natural detoxification process. 

How glutathione functions as an antioxidant

Glutathione is well-known for its role as an antioxidant. It neutralizes unstable oxygen molecules called free radicals by donating electrons. Glutathione contains a thiol group that reacts with free radicals, which are highly reactive molecules with unpaired electrons.

When free radicals are formed in our bodies due to normal processes or external factors like toxins or radiation, they can damage cellular components like DNA, proteins, and lipids. This damage is called oxidative stress.

Glutathione combats oxidative stress by donating electrons to free radicals and stabilizing them. Its thiol group reacts with free radicals, forming a stable glutathione radical. Enzymes in the body can regenerate this radical back to its active form.

Additionally, glutathione indirectly supports other antioxidants by recycling and regenerating them. It can restore antioxidants like vitamin C and vitamin E, which have also donated electrons to neutralize free radicals. This recycling process maintains a continuous supply of active antioxidants in the body.

Food Sources of Glutathione

While your body produces it naturally, you can also support your glutathione levels through specific foods. Here are some options:

1. Sulfur-Rich Foods: Sulfur is crucial for glutathione synthesis. Include sulfur-rich proteins like beef, fish, and poultry in your diet. Vegetarian sources include cruciferous vegetables (broccoli, Brussels sprouts, kale, watercress, and mustard greens) and allium vegetables (garlic, shallots, and onions).
2. Vitamin C: This water-soluble vitamin is found in fruits and vegetables. Strawberries, citrus fruits, papayas, kiwis, and bell peppers are excellent sources. Vitamin C not only acts as an antioxidant but also helps maintain glutathione levels by sparing it from free radical damage and converting oxidized glutathione back to its active form .
3. Turmeric: Rich in antioxidants, turmeric can support cellular glutathione levels.
4. Avocado: Avocado contains glutathione and supports overall health.
5. Green Asparagus: Asparagus is another vegetable with high glutathione content.
6. Almonds: These nuts provide antioxidants and contribute to glutathione levels.
7. Okra: Okra is not only delicious but also boosts cellular glutathione.
8. Broccoli: This cruciferous vegetable is packed with nutrients, including glutathione.

Remember to maintain a balanced diet and consider these foods to support your body's glutathione levels naturally!

What else affects Glutathione Levels?

In addition to a balanced diet, there are other factors that can help maintain healthy glutathione levels in the body. 

Stress: Stress can deplete glutathione levels. Managing stress through relaxation techniques, exercise, and mindfulness may help.

Exercise: While exercise is beneficial, strenuous workouts can produce free radicals within the body. Moderation is key to prevent excessive oxidative stress. Be sure to allow adequate recovery time in between hard workouts. 

Everyday Toxins and Environmental Factors: Exposure to environmental toxins, pollution, and radiation can reduce glutathione levels. Minimize exposure to pollutants, chemicals, and heavy metals.

Age: Glutathione levels naturally decline with age. Certain medical conditions may also decrease glutathione levels in the body. Prioritize healthy habits to maintain optimal levels.

What About Glutathione Supplements?

Glutathione boosting supplements, like Solgar Cellular Nutrition Cellular Protect, are valuable for supporting glutathione production in the body.* These supplements replenish the key amino acids needed for glutathione synthesis, ensuring an ample supply of components for this powerful antioxidant. By boosting glutathione levels, supplements enhance overall wellness by neutralizing free radicals, supporting immune function, promoting cellular repair, and aiding in the liver’s natural detoxification   process.* They are particularly beneficial for individuals with lower glutathione levels due to factors like aging and stress. However, it’s important to use glutathione supplements as part of a comprehensive wellness approach, including a balanced diet rich in sulfur, antioxidants, and other nutrients that support glutathione production. Adopting healthy lifestyle habits, managing stress, and minimizing exposure to toxins and pollutants further support natural glutathione levels. Consult with a healthcare professional for personalized guidance on dosage and duration of supplementation.

The Takeaway

Glutathione is a remarkable molecule that is important in protecting cells from free radicals and oxidative stress. It is involved in various functions such as DNA synthesis, immune support, and cellular repair. Glutathione boosting supplements like our new Solgar Cellular Nutrition Cellular Protect are another option to support cellular health and glutathione levels.* A healthy lifestyle, including a balanced diet, regular exercise, and stress management, can help maintain optimal glutathione levels in the body.*

Explore which Solgar® supplement is right for you. Shop All Cellular Nutrition Supplements.

^{*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.}