9 Way to Improve Your Glutathione Levels
Critical for immune function and controlling inflammation, Glutathione is the master detoxifier and the body's main antioxidant, protecting our cells and making our energy metabolism run well. Glutathione also helps us reach peak mental and physical function.
Research has shown that raised glutathione levels decrease muscle damage, reduce recovery time, increase strength and endurance and shift metabolism from fat production to muscle development. Following are 9 Tips to optimize your glutathione levels from Dr. Mark Hyman’s article, “Glutathione: the Mother of All Antioxidants.
1. Consume sulfur-rich foods. The main ones in the diet are garlic, onions and the cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower, watercress, etc.).
2. Exercise boosts your glutathione levels and thereby helps boost your immune system, improve detoxification and enhance your body's own antioxidant defenses.
4. N-acetyl-cysteine. This has been used for years to help treat asthma and lung disease and to treat people with life-threatening liver failure from Tylenol overdose.
5. Alpha lipoic acid. This is a close second to glutathione in importance in our cells and is involved in energy production, blood sugar control, brain health and detoxification. The body usually makes it, but given all the stresses we are under, we often become depleted.
6. Methylation nutrients (folate and vitamins B6 and B12). These are perhaps the most critical to keep the body producing glutathione. Methylation and the production and recycling of glutathione are the two most important biochemical functions in your body. Take folate (especially in the active form of 5 methyltetrahydrofolate), B6 (in active form of P5P) and B12 (in the active form of methylcobalamin).
7. Selenium. This important mineral helps the body recycle and produce more glutathione.
8. A family of antioxidants including vitamins C and E (in the form of mixed tocopherols), work together to recycle glutathione.
9. Milk thistle (silymarin) has long been used in liver disease and helps boost glutathione levels.
