What Herbs Help Support Glutathione Production?

By Rustina

Have you heard of the superpower antioxidant glutathione? It is one of our most powerful antioxidants (you can read more about those and how they help aching bodies here).

Depleted glutathione levels can occur as a result of various factors, including aging, certain medical conditions, and lifestyle choices. When glutathione levels become depleted, it can have adverse effects on health.

Here are some potential signs and symptoms associated with low glutathione levels:

• Increased Oxidative Stress: premature aging and wrinkles

• Weakened Immune System

• Fatigue

• Muscle Weakness

• Increased Inflammation

• Neurological Symptoms

• Liver Problems

• Respiratory Issues

• Skin Problems: acne, dryness, or uneven pigmentation.

• Elevated Homocysteine Levels (higher than normal amino acids in blood)

Glutathione exists naturally in the cells of our bodies and many other living creatures. It is a tripeptide, which means it is composed of three amino acids: glutamic acid, cysteine, and glycine. These amino acids are naturally present in our bodies and are used to synthesize glutathione.

Foods like garlic, onions, avocados, and spinach (the big sulfur-containing foods for their higher cysteine content) contain glutathione and the precursors that can support the body's natural glutathione production. However, dietary intake of glutathione itself is not enough as it is broken down during digestion. Here are some herbs and natural compounds that are believed to help support glutathione production and function:

• Milk Thistle (Silybum marianum): Milk thistle is known for its potential liver-protective properties. It contains an active compound called silymarin, which may support the liver's ability to produce and recycle glutathione.

• N-Acetylcysteine (NAC): NAC is a supplement, not an herb, but it is commonly used to support glutathione production. It provides the amino acid cysteine, a precursor needed for glutathione synthesis.

• Turmeric (Curcuma longa): Curcumin, the active compound in turmeric, has antioxidant properties and may help increase the activity of glutathione enzymes in the body.

• Alpha-Lipoic Acid (ALA): Alpha-lipoic acid is a naturally occurring compound that acts as a cofactor for enzymes involved in the regeneration of glutathione.

• Ginkgo Biloba: Ginkgo biloba is believed to have antioxidant properties that may help protect and support the production of glutathione.

• Garlic (Allium sativum): Garlic contains sulfur compounds, including allicin, which can support the body's natural production of glutathione.

• Selenium: While not an herb, selenium is a trace mineral that plays a role in the synthesis of glutathione. Some herbs and foods, such as Brazil nuts and oysters contain selenium.

• Moringa (Moringa oleifera): Moringa leaves are rich in antioxidants and contain various vitamins and minerals that may support overall health and potentially aid in glutathione production.

• Schisandra (Schisandra chinensis): Schisandra is an adaptogenic herb that may have antioxidant properties and support the body's response to stress, which can indirectly benefit glutathione production. I love Master Tonic from Earthley with schisandra berries!

When it comes to nature, the herbs and compounds have potential benefits for supporting glutathione, each person’s response can vary. Sometimes, we have to try different combinations to find what works best for us. While larger doses can help in the beginning of supporting issues, I like adding herbs in normal food quantities in the long run. I use teas, water mixes, and sprinkling on food. For higher doses, I use capsules and tinctures, starting slowly and low so I can work up to the amount that feels comfortable.

Some medications may deplete your glutathione levels also so be sure to research what you are taking if glutathione production is a struggle you face.

Always consult with a natural health professional or a qualified herbalist if you are not comfortable making these choices, especially if you have underlying health conditions or are taking medications. They can provide guidance on appropriate dosages and potential interactions.

Maintaining a healthy diet that includes some of these foods, managing your stress levels, and making regular movements are essential for overall health as well as glutathione production.

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