The Key to Successful Aging: How to Boost Glutathione in Your Body

Earlier this week, a study in Ageing Research Reviews delved into how glutathione, an internal antioxidant also known as GSH, relates to aging [1]. This tiny but vital molecule plays multiple essential roles, including protecting our cells, helping with detoxification, maintaining balance in our bodies, and even controlling cell growth and death. GSH works closely with other antioxidant enzymes to carry out these functions, mainly acting as an antioxidant to remove harmful substances.

Our bodies make GSH, and it’s made in a part of our cells. It can be used inside our cells or sent outside to do its work. As we age, our GSH levels decrease, which can lead to cell problems. It is found that older people who are very healthy seem to have more GSH in their bodies. This suggests that having more GSH might help us stay healthier and live longer.

Scientists are studying GSH to learn how it works and how we can use it to stay healthy as we get older. They’re also looking into ways to increase our GSH levels to help us stay healthy and live longer.

How to Increase Glutathione Level

Oral GSH is hindered by poor absorption and breakdown by GGT enzyme (γ-glutamyl transpeptidase) in the liver and cells, limiting its effectiveness whether taken orally or via injections [2]. Additionally, oral GSH can be broken down in the intestines, as shown by research from 1992, which found that a one-time oral dose of 3g of GSH didn’t raise body glutathione levels [3]. In a 2011 study, daily oral GSH supplementation (500mg twice daily) for four weeks didn’t change oxidative stress or glutathione levels, suggesting limited impact on adult health [4]. In a 2015 study, six months of daily oral GSH (250mg or 1g) resulted in increased GSH levels, but even after this duration, saturation wasn’t reached, suggesting longer supplementation may be needed for optimal effects [5].

Different glutathione formulations exist. In a 2015 crossover clinical study, sublingual glutathione was found to be the most effective in raising glutathione levels compared to oral glutathione [6]. Sublingual glutathione also demonstrated antioxidant effects by increasing subjects’ vitamin E levels. Altering glutathione’s formulation can enhance intestinal absorption; liposomal glutathione, tested in a 2018 study with 12 subjects, effectively raised blood and cellular glutathione levels, reducing oxidative stress. After two weeks, cellular and plasma glutathione levels increased by 25% and 28%, respectively, with a 20% rise in the GSH/GSSG ratio [7].

Supplementing with NAC to Boost Glutathione

Instead of directly taking GSH, supplementing with N-acetylcysteine (NAC) is a more effective method for increasing glutathione levels. After oral ingestion, NAC is absorbed in the intestines and metabolized in the liver to produce cysteine, which is a crucial substrate for glutathione. Unless there is impaired liver function, supplementing with NAC can substantially elevate glutathione levels in the body.

Intense physical activity can provoke oxidative stress and deplete intracellular glutathione levels. In a 2018 double-blind controlled clinical study, participants were stratified into three groups based on their initial glutathione levels: high, moderate, and low. They received a daily dosage of 600mg of N-acetylcysteine (NAC) for 30 consecutive days [8]. The study’s findings demonstrated that NAC effectively raised glutathione levels, particularly in individuals with initially low levels.

Human Evidence of NAC and GSH’s Anti-Aging Effects

In a 2017 trial [9], researchers investigated the ability of glutathione to counteract skin aging. After 12 weeks of supplementation with 250mg of glutathione, the treatment group showed improved skin condition. In comparison to the control group, all participants experienced a decrease in UV-induced dark spots. Additionally, some individuals who received glutathione exhibited reduced wrinkles and enhanced skin elasticity.

In a 2021 trial involving eight elderly participants aged 71-80, a 24-week daily supplementation of NAC and glycine, an amino acid, at a dosage of 100mg per kilogram of body weight yielded remarkable results [10]. Elderly participants exhibited a 76% lower GSH level and significantly higher oxidative stress levels (up to 845%) compared to their younger counterparts. Following the supplementation period, their intracellular GSH levels surged by 200%, while oxidative stress decreased by 75%. Inflammatory markers saw substantial reductions, including a 77% drop in IL-6, a 57% decrease in TNF-α, and a 49% decrease in CRP. Cognitive function improved by 9.4%, matching that of young individuals, with brain-derived neurotrophic factor (BDNF) increasing by 54%. Language proficiency, walking speed, and wrist strength all improved, while waist circumference decreased. Fasting blood sugar dropped by 10%, and insulin resistance improved by 58%. Notably, liver function remained unaffected, although most of these improvements reversed after discontinuing supplementation.

Summary

Glutathione (GSH), a crucial internal antioxidant, plays various roles in the body, including protecting cells and aiding detoxification, making it a potential key to healthier aging.

While oral GSH has limited absorption and efficacy, NAC supplementation is more effective at raising glutathione levels, promoting optimal health.

Skin aging can be mitigated with glutathione supplementation, as evidenced by improved skin condition, reduced UV-induced dark spots, and enhanced elasticity.

Supplementing with NAC and glycine has demonstrated anti-aging effects, resulting in significant improvements in glutathione levels, reduced oxidative stress, enhanced cognitive function, increased physical strength, and improved metabolic markers, underscoring its potential for anti-aging benefits.