Glutathione — is a tripeptide composed of glutamate, cysteine, and glycine, playing a key role in the antioxidant protection of the body. It is involved in neutralizing free radicals, detoxification, regulation of immune function, and maintaining cellular metabolism.
Reduction in glutathione levels is associated with aging, chronic diseases, and stress, making its regular replenishment through diet or nutraceutical support important.
Health Benefits
- neutralizes free radicals and reduces oxidative stress;
- supports liver health by participating in the elimination of toxins and heavy metals;
- regulates immune system function;
- ensures cell repair and DNA synthesis;
- participates in the metabolism of fats and carbohydrates.
Daily Requirement and Sources
The body synthesizes glutathione independently; however, amino acids are required for this: cysteine, glycine, and glutamate.
Supporting glutathione synthesis can be aided by:
- meat, fish, eggs, legumes, nuts (sources of amino acids);
- broccoli, garlic, onion, spinach (sources of sulfur-containing compounds);
- N-acetylcysteine (NAC), alpha-lipoic acid, selenium, vitamins C and E (supporting the antioxidant cycle);
- supplements with liposomal or reduced glutathione.
Possible forms and their learnability
Nutrient forms are listed from best to worst:
Symptoms and Consequences of Deficiency
- fatigue, reduced energy and physical endurance;
- increased susceptibility to infections;
- worsening liver and detoxification function;
- increased risk of neurodegenerative diseases;
- worsening skin condition and tissue repair processes.
Possible Risks of Excess and Their Manifestations
Although glutathione is considered safe when synthesized endogenously, excess from prolonged high-dose supplementation may cause:
- imbalance of other antioxidants (vitamin C, vitamin E);
- suppression of certain components of the immune response;
- gastrointestinal disorders (rarely — in cases of overdose);
- reduced effectiveness of liver enzymatic systems.
Do not exceed the recommended limit of 500–1000 mg/day in supplement form without indications. It is better to focus on improving synthesis through diet and lifestyle.