Introduction to Glutathione
Glutathione (GSH for short) is a small molecule peptide containing three amino acids: glycine, cysteine and glutamic acid. This unique tripeptide structure, especially the non-protein thiol part, gives glutathione its biological activity.
Glutathione plays a key role in the regulation of human metabolism and physiological functions, especially a unique peptide bond structure in glutathione, in which the γ-carboxyl group of glutamine is connected to the amine group of cysteine, and the sulfhydryl group (-SH) on the central cysteine is its main functional group, and it is also the main functional key of glutathione to regulate its action environment and promote health.
What are the effects of glutathione?
Glutathione exists in two forms in the body: reduced GSH and oxidized GSSG (glutathione disulfide).
Glutathione can flexibly switch between the two forms, cooperate with vitamins C and E, and is not easily consumed, and affects the structure and activity of proteins through changes in the balance of thiols and disulfides.
The main effects of glutathione include:
Maintaining youth and beauty
Glutathione can help regulate vitamin C and vitamin E, both of which have antioxidant effects and maintain skin health.
If you are a girl who pursues transparency and brightness, glutathione may be able to help. In life, if you often travel, love outdoor sports and are in a strong light environment, supplementing glutathione can also help maintain beauty, youth and elasticity.
Regulate physiological functions and promote metabolism
In addition to the beauty effect, glutathione also helps maintain physiological functions, promote metabolism, and help the engine in the body be healthy and energetic.
Help fall asleep and rest well
Studies have found that glutathione also has the benefit of helping fall asleep. As we age, the effect of resting at night does not seem to be as effective as before. By supplementing glutathione, it can help you fall asleep, let you rest well at night, and be more energetic during the day.
What foods contain glutathione?
Glutathione can be synthesized by the human body, but as we age, glutathione will gradually be lost, and external and internal influences, such as light environment, hot climate, busy work and stress, will accelerate the consumption of glutathione, so supplementing with more glutathione-rich foods can also help replenish it.
Glutathione exists in various parts of different plants, such as leaves, fruits, seeds, peels, petioles and flowers, and its concentration varies depending on the plant part.
Generally speaking, some vegetables and fruits contain higher concentrations of glutathione, including:
Glutathione-rich fruits: strawberries, lemons, tomatoes, oranges, apples, bananas.
Vegetables: broccoli, green peppers, carrots, spinach, cauliflower, avocados, etc.
These vegetables and fruits are rich in sulfur, which helps promote the production of endogenous glutathione in the human body.
Which groups are recommended to supplement glutathione?
The beauty-loving group with beauty needs.
People who feel that they are getting older and want to help maintain their youth
People who often do outdoor sports and are exposed to sunlight.
People who want to help physiological functions and promote metabolism.
People who have poor rest efficiency at night and want to help them fall asleep.
In addition to glutathione, nutritionists also recommend: Ceramide (Ceramide) for beauty supplements
Are there any side effects of taking glutathione?
The U.S. Food and Drug Administration (FDA) has recognized glutathione as "generally recognized as safe" (GRAS) and can be added to food. Therefore, as long as it is supplemented according to the recommended dosage, there will be basically no safety concerns.
Although glutathione is considered a safe ingredient, it is not recommended for children under 15 years old, pregnant or breastfeeding mothers because the research is not complete.
Recommended daily intake of glutathione
In terms of intake, many studies have used a daily intake of 250 to 500 mg of glutathione as a test intake dose to study its benefits to the human body, and no adverse reactions have been observed. Therefore, this dosage range should not cause adverse effects, but if you still have doubts about the dosage, it is recommended to consult with your doctor and nutritionist before supplementing.
What is glutathione recommended to be supplemented with?
Glutathione can be supplemented with vitamin C and vitamin E to help skin health. If girls have beauty needs, they can also supplement collagen to help Q elasticity and plumpness.
When to take glutathione?
Given that glutathione has the potential to help fall asleep, it is recommended to supplement it half an hour to an hour before going to bed, so that you can sleep well at night and look better naturally.
For people who are prone to gastrointestinal problems, it is recommended to take it after meals to reduce the risk of gastrointestinal discomfort.
