What is glutathione?
Glutathione (GSH for short) is a small molecule peptide composed of glutamic acid, cysteine and glycine, and can be regarded as the "inherent antioxidant wonder" of the human body.
It is widely present in cells, especially in the liver, kidneys and immune cells, where the concentration is the highest. It undertakes core functions such as antioxidation, detoxification and immune regulation.
The key point is that the human body can synthesize glutathione by itself, but with the increase of age, stress, environmental pollution and other factors, its synthetic capacity will decline, resulting in insufficient levels in the body.
five core functions of glutathione
1. Super strong antioxidant, fighting free radicals
Free radicals are the main culprits of aging and chronic diseases. Glutathione can directly neutralize free radicals and regenerate vitamin C and vitamin E, enhancing the overall antioxidant network.
Studies have found that insufficient antioxidant capacity is closely related to skin aging and cardiovascular diseases.
2. "Golden Partner" for liver detoxification
The liver is the detoxification factory of the human body. Glutathione can combine with heavy metals and drug metabolites and be excreted through urine.
It is especially suitable for people who often stay up late, have many social engagements and are exposed to pollution.
3. "Invisible Guardian" of Immunity
The activity of immune cells (such as T cells and NK cells) depends on the level of glutathione.
A study in the American Journal of Clinical Nutrition shows that supplementing glutathione can enhance the immune function of the elderly and reduce the risk of infection.
4. "Natural Beauty Agent" for Skin Health
Glutathione helps improve dullness and fade pigmentation by inhibiting tyrosinase activity, reducing melanin synthesis, and combining antioxidant effects.
However, it should be noted that the oral effect varies from person to person, and it needs to be combined with sun protection to achieve the maximum effect.
5. "Accelerator" for Movement Recovery
Oxidative stress caused by exercise can lead to muscle fatigue. Glutathione can alleviate the inflammatory response after exercise and promote lactic acid metabolism, making it suitable for fitness enthusiasts.
How to supplement glutathione scientifically?
1. Food supplementation: A natural and safe choice
High-content foods:
- - Animal-based foods: beef liver, salmon, chicken breast (It is recommended to boil or steam it, as high-temperature cooking will destroy its activity).
- Plant-based foods: broccoli, spinach, avocado, walnut (raw or quickly stir-fried for a short time is better).
- - Pairing tips: Supplementing foods rich in vitamin C (such as bell peppers and kiwifruit) can promote the synthesis of glutathione.
2. Nutritional supplements: A precise way to supplement
Dosage form selection:
- Oral dosage: Convenient but affected by gastric acid. It is recommended to choose "liposome-encapsulated" or "enteric-coated" to increase absorption rate.
- - Injection/sublingual administration: Directly enters the bloodstream. It is suitable for people who urgently need to improve their levels (such as liver disease patients). Please follow the doctor's advice.
Applicable population:
- Those who stay up late for a long time, are under great pressure and frequently come into contact with polluters;
- Patients with liver diseases, diabetes, and postoperative recovery;
- People who pursue skin antioxidation.
- Dosage reference: For daily health care, 50-200mg per day. For therapeutic use, follow the doctor's advice (up to 1000mg per day).
Three major misunderstandings about glutathione
1. Is it true that the more you add, the better?
Not at all! Healthy people can maintain a normal level through diet. Excessive intake may cause gastrointestinal discomfort. Those with a heavy burden on the liver and kidneys need to be cautious.
2. Completely ineffective oral administration?
The absorption rate of traditional oral agents is about 10-30%, while that of new preparations (such as liposomes) can be increased to over 50%. They are not completely ineffective, but the effects vary from person to person.
3. Whitening injection = glutathione?
The "whitening injection" in medical aesthetics usually contains components such as glutathione and vitamin C.
Who needs to be cautious about supplementing?
Pregnant women/lactating women: Safety data is limited. It is recommended to prioritize food supplementation.
For patients with chronic diseases such as diabetes and AIDS, it is necessary to take the medicine with a 2-hour interval to avoid interactions.
For those taking medication: When used in combination with chemotherapy drugs or antidepressants (such as SSris).
correct way to open glutathione
Glutathione is an indispensable "health guardian" for the human body, but it is better to optimize your lifestyle first than to supplement blindly.
- Balanced diet: Eat more rainbow fruits and vegetables + high-quality protein;
- Reduce staying up late: Insufficient sleep can lower the synthesis of glutathione.
- Managing stress: Meditation, deep breathing, etc. relieve oxidative stress;
- Supplement as needed: Prioritize obtaining from food, and then choose supplements if absolutely necessary.
