In episode 40, I explain why glutathione survives digestion and can be absorbed intact, and why supplementing with it or eating it in foods helps support your health.
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Show Notes for “Why You Should Eat Glutathione”
In this episode, you will find all of the following and more:
0:00:38 Cliff Notes
0:08:22 What is glutathione and why is it important?
0:13:33 Special Masterclass With Masterjohn Pro discount for Mastering Nutrition listeners
0:20:10 Why does glutathione survive digestion?
0:20:50 How is glutathione absorbed intact?
0:35:48 Evidence for intact absorption of glutathione
0:36:00 Oral glutathione increases tissue glutathione in animals when glutathione synthesis is blocked with BSO.
0:38:12 Glutathione crosses CACO-2 monolayers, a model of human intestinal absorption, even when glutathione breakdown is inhibited with acivicin and glutathione synthesis is inhibited with BSO.
0:39:25 Isotopically labeled glutathione fed to mice enriches labeled glutathione in liver and red blood cell with no signs of the label in glutathione digestion products.
0:40:30 Glutathione supplements increase glutathione status in humans.
0:41:10 Caveats and contrary evidence.
0:48:15 What form of supplement (sublingual, liposomal, regular) is best?
0:56:10 What are the best specific supplements?
0:58:10 What dose should you use, and how should you know if you should use it?
0:58:43 Anecdote: 1 gram of glutathione relieves laughing-induced wheezing.
1:02:50 Glutathione in foods: reduced glutathione, total glutathione, glutathione-reactive substances, net glutathione
1:08:25 Glutathione content foods is not the be-all end-all of whether a food boosts glutathione status or whether it's healthy, but it's notable and important.
The Glutathione Database
“Consuming Glutathione in Foods and Supplements” can be accessed with the easy-to-remember URL, chrismasterjohnphd.com/consumingglutathione. It contains discussions of the principles fleshed out here in greater detail, supplement recommendations, and a searchable database of glutathione in 285 foods.
Glutathione Supplement Recommendations
Jarrow Reduced Glutathione, taken according to the label directions for boosting glutathione status if you know or suspect yours is poor. Or, taken in 1000 mg doses up to three times a day for occasional immune support or relief from respiratory symptoms.
Core Med Science Optimized Liposomal Glutathione if Jarrow does not provide the desired effects. This is most likely to provide greater benefit if you have a metabolic disorder, an inflammatory condition, or are chronically restricting carbohydrate.
Links and Research Related to “Why You Should Eat Glutathione”
Twitter question about glutathione surviving digestion.
Uptake of glutathione intact in CACO-2 monolayers and orally in animals.
Oral glutathione increases tissue glutathione in BSO-treated animals.
250 mg and 1000 mg glutathione increases glutathione status in humans over 6 months.
A negative study using 1000 mg glutathione for one month.
A comparison of sublingual glutathione, regular glutathione, and N-acetyl-cysteine.
Other Links Mentioned in “Why You Should Eat Glutathione”
Regression to the Mean: How a Study Can Show Something to Be True When It's Completely False
Looking for regression to the mean is part of a broader approach to reading science papers. For my approach, see How to Read a Science Paper.
My antioxidant masterclass puts glutathione in context.
Search the site for glutathione to find other related content.