Natural Ways to Boost Glutathione Levels for Better Skin Health and Immune Support

When it comes to optimising our immune health, the role of glutathione is very critical.

Known as the master antioxidant that is found in every cell in the body, glutathione further supports the integrity of several vitamins, while performing important functions in the body including:

• Making DNA, the building blocks of cells

• Breakdown of free radicals

• Regenerates vitamins C and E

• Assists in regulating cell death

• Support immune function

Glutathione and skin health

When it comes to skin health, recent studies confirm that glutathione can be effective for skin lightening. As well as in supporting the skin against the impact of ageing.

• It strengthens collagen and elastin, minimising the appearance of fine lines and wrinkles. 
• However, here we will examine evidence-based information from studies that determine nutritional supplements and food that can also help increase glutathione levels in the body.

Optimising glutathione production with nutrients

• Whether due to gene deletions or heightened physiological need due to toxic load, to some extent, glutathione levels may be supported by dietary and/or supplemental nutrients.
• Below we highlight information extracted from human clinical literature to support the use of specific foods and nutrients that may increase or maintain optimal glutathione levels.

N-acetylcysteine (NAC)

• Three conditionally essential amino acids, glycine, cysteine, and glutamic acid combine to form glutathione in a two-step biochemical reaction.
• First, cysteine is conjoined with glutamate through the action of glutamate cysteine ligase to produce gamma-glutamylcysteine, which proceeds to link with glycine via glutathione synthase. Therefore, the human body requires all three amino acids and adequate enzymatic function to make sufficient quantities of glutathione.
• Cysteine is a sulphur amino acid, which might imply that consuming sulphur-rich foods, especially those containing the sulphur amino acids, may also support glutathione synthesis.

Finally, it is important to note that NAC has antioxidant properties in addition to being able to provide cysteine for glutathione synthesis. It is unclear if the effects of NAC on oxidative stress are due to these antioxidant properties or due to increased glutathione synthesis.

Foods rich in N-Acetylcysteine (NAC):  These are meats such as beef, lamb, pork and chicken. Additional foods include tuna, lentils, eggs, yoghurt, sunflower seeds and Swiss cheese.

Dietary Protein Considerations

• Theoretically, impaired protein digestion may also be a limiting factor in ensuring healthy glutathione levels.
• A lack of, or reduced hydrochloric acid production in the gastric mucosa and/or pancreatic enzyme insufficiency would be important to assess in an individual with low plasma albumin and low glutathione levels and/or symptoms of impaired glutathione activity (e.g., fatigue).

• Studies suggest that hypochlorhydria may be more common in the ageing population as the gut physiology changes, and the use of certain medications can also impact hydrochloric acid levels.
• Further, oxidative stress (such as seen with low physiological glutathione levels) and certain nutrient deficiencies may also contribute to low stomach acid levels.

Since the precursors and foundation of glutathione are amino acids, intake of dietary protein may influence the amino acid pool from which to draw to synthesise glutathione.

• Changes in protein consumption, including reducing protein levels but remaining within safe levels, may alter plasma glutathione synthesis levels contributing to a reduction in antioxidant capacity.

• There are potentially other amino acids beyond the glutathione precursors that support glutathione synthesis.
• A few animal studies would suggest that serine, a nonessential amino acid, may be helpful in positively influencing glutathione production, potentially through increased cysteine availability and a decrease in hypermethylation.

• Alternately, serine may support glutathione levels through its metabolism into glycine, one of the precursor amino acids used for glutathione synthesis.

Food rich in protein: Meat, fish, eggs, Tofu, Peas and Quinoa.

Omega-3 Fatty Acids

• Chronic inflammation can contribute to oxidative stress and deplete glutathione supply.

• Due to their involvement in the production of inflammatory and anti-inflammatory prostaglandins, omega-3 fatty acids have been studied for their effects on glutathione levels.

Omega-3 fatty acids found in fish have been proven to substantially lower inflammation and have a positive effect in supporting glutathione levels.

• Salmon, as a whole food source of omega-3 fatty acids, may favourably influence glutathione status.
• In a study, of pregnant women, consumption of two meals of salmon per week from week 20 of gestation increased glutathione concentration.

• Although a comparison between fish oil capsules and salmon investigated their impact on glutathione status it did not find any significant difference in consuming salmon to fish oil supplements for increasing glutathione status.

How do vitamins affect glutathione absorption?

B Vitamins

• Riboflavin is a necessary coenzyme for the activity of glutathione reductase, which converts the oxidised glutathione into its reduced form, the compound required for antioxidant function.
• While there is a paucity of studies to confirm that riboflavin deficiency negatively impacts glutathione levels, there is an indication that homocysteine production and methylation processes require riboflavin.

• Since the methylation cycle is closely linked to that of the trans-sulphuration pathways and glutathione metabolism, riboflavin levels could be important.
• Thus, it is likely that a riboflavin deficiency would impact glutathione function and may even impact the levels in the body.

From a biochemical perspective, pantothenic acid (vitamin B5) may also help support glutathione synthesis through its role in ATP production, while B12 deficiency is also associated with lower glutathione levels.

Food rich in vitamin B:  Brown rice, eggs, legumes, citrus fruit, avocado, meat, poultry and fish are all good sources of vitamin B.

Vitamin C

• In one study 48 individuals with ascorbate deficiency, taking 500 or 1000 mg per day of vitamin C for 13 weeks led to an 18% increase in lymphocyte glutathione levels compared with placebo.

• Similarly, in healthy adults following a self-selected vitamin C-restricted diet and an initial week of placebo supplementation, taking 500 mg L-ascorbate per day for weeks two and three and 2000 mg per day for weeks four and five in a six-week trial led to an increased level of glutathione in red blood cells.
• The lower dose of 500 mg daily led to the most pronounced rise in glutathione levels.

Food rich in vitamin C:  Apart from the well-known citrus fruit, other foods high in vitamin C include kale, broccoli, guavas, kiwi fruit, sweet yellow capsicums, rockmelon and black currants.  

Vitamin E

• Vitamin E supplementation has been studied to a limited extent in diabetic populations subject to higher endogenous oxidative stress levels. In type 1 diabetic children
• Vitamin E supplementation (DL-alpha-tocopherol, 100 IU oral daily dose) significantly increased glutathione by 9% and lowered lipid peroxidation (malondialdehyde) by 23% and HbA1c concentrations by 16% in erythrocytes.

A similar study in 20 children with type 1 diabetes and 20 healthy controls found that 600 mg/day of vitamin E for three months improved oxidative stress markers and glutathione levels in diabetic children.

• In adults (n = 54) with diabetic neuropathy, the group provided with a vitamin E supplement (800 IU/day) for 12 weeks had significant improvements in cardiometabolic parameters and plasma glutathione levels compared to the group given the placebo.

Foods rich in Vitamin E: Seeds and nuts are rich in alpha-tocopherol or vitamin E.  This include – cashew nuts, pecans, pistachios, hazelnuts, almonds and sunflower seeds.

Other nutrients

Alpha-Lipoic Acid

• Alpha-lipoic acid is a multifunctional compound in its ability to serve as a direct scavenger of free radical species and to also help in the regeneration of endogenous antioxidants such as glutathione.
• A variety of clinical trials in diverse populations would suggest that alpha-lipoic acid could be important for restoring antioxidant capacity.
• Individuals with oxidative stress due to protein malnutrition were given either 600 mg reduced glutathione twice daily, 50 mg alpha-lipoic acid twice daily, or 100 mg NAC twice daily for 20 days. Glutathione and alpha-lipoic acid improved survival rates in these children, compared with the control group.

Foods rich in Alpha-Lipoic Acid:  spinach, broccoli, green peas, Brussels sprouts and organ meats.

Selenium

• Selenium is a known antioxidant and cofactor of glutathione peroxidase. A study in 336 healthy adults, (161 blacks, 175 whites) found a positive relationship between selenium levels and selenium supplementation. Despite similar selenium supplementation levels, glutathione levels increased to a greater extent in whites than blacks.
• It is worthwhile to note that excess selenium may contribute to oxidative stress rather than relieve it and this effect may be related to certain genotypes.

Foods rich in selenium:  Brazil nuts, tuna, Halibut, sardines, turkey, beef liver and chicken.

Brassica Vegetables

• There is a plethora of research to suggest the detoxification and cancer-preventative qualities of cruciferous vegetable intake, especially for cancers related to the gastrointestinal tract.

• Studies have shown that administration of cruciferous-derived compounds, such as sulforaphane, may increase glutathione, glutathione-related.

Brassica-rich vegetables: These are cruciferous vegetables that are rich in flavonoids such as various forms of cabbages (red and green), broccoli, kale and cauliflower. 

Green Tea

• The benefits of green tea consumption are associated with reduced rates of certain health conditions including cancers such as leukemia and supporting individuals with metabolic syndrome. 
• Thirty-five obese individuals with metabolic syndrome were randomly assigned to receive one of these interventions for eight weeks: green tea at four cups daily, four cups water daily, or green tea extract (two capsules + four cups water daily).

• Blood samples and diet records were collected at baseline and at completion of the study. Both the green tea and green tea extract significantly increased plasma antioxidant capacity and whole blood glutathione compared with the group that only received water.

Herbs and Roots

While there is a lack of human clinical trial data, there are several animal studies that would indicate that certain herbs and roots, such as rosemary, turmeric/curcumin, milk thistle, and Gingko biloba have been shown to influence glutathione levels.

• Rosemary extract in the diet of female rats at concentrations of 0.25% to 1.0% by weight resulted in a 3.5- to 4.5-fold increase in hepatic GST.
• An increase was seen when injected intraperitoneally but to a lesser extent.
• In an animal study, turmeric extract and curcumin were shown to increase hepatic glutathione content.

Whether you are attempting to improve a skin condition, or helping elevate your client’s well-being, your potential results with depend on the overall health of the individual.

This will ultimately be determined by how well their immune system is supporting both the process of cell renewal and rejuvenation, as well as their ability to fight infections, recover from injury, as well as defend their body against toxicity levels. 

Gaining an understanding of the role of glutathione can help you and your clients introduce useful strategies to ensure the body is well supported through the powerful action of this vital antioxidant. Need more information on Glutathione?

Join APAN today and read our APJ journal (included in your membership).