What you need to know about Glutathione

What is Glutathione?

Glutathione is a small protein molecule composed of the amino acids glutamate, cysteine, and glycine. 

‌‌‌‌What Does Glutathione Do?

Glutathione helps protect our cells from damage as well as aids in detoxifying harmful compounds. 

Over the course of 100 years of research, more than 100,000 scientific papers have established maintaining cellular glutathione levels as one of the most important keys in maintaining proper cellular function, immune health, and slowing the aging process. 

‌‌‌‌5 Benefits of Glutathione

1. It is an antioxidant. Glutathione is the cell’s major antioxidant to protect the cell from damage. It is also critical to the recycling and proper utilization of other antioxidants such as vitamins C and E.

2. It has immune system effects. Glutathione protects immune cells from damage while also exerting some direct antiviral effects. It is also critical in modulating balance within the immune system. It boosts functions when the immune system is underactive and brings it back into balance when it is overactive.

3. It has mitochondrial effects. Glutathione plays a critical role in the function of mitochondria (the energy-producing compartments in cells).

4. It is critical to cellular function. Glutathione is required for the manufacture of many cellular proteins, the synthesis and repair of DNA, the activation and regulation of cellular enzymes involved in overall cell function, and the proper action of vitamin D3.

5. It is a detoxifying compound. Glutathione is the body's most effective detoxifying agent. Glutathione binds undesirable toxins, pollutants, chemicals, heavy metals, and drug metabolites and excretes them through the urine or the gut.

‌‌‌‌What Happens When Glutathione Levels in the Body are Low?

Glutathione levels tend to drop as we age, as well as when we are exposed to toxins, drugs, environmental pollution, and any other compound that causes oxidative damage. Even something as simple as taking acetaminophen (e.g., Tylenol) can cause glutathione levels to plummet. Low levels of glutathione are linked to accelerated aging and almost every chronic disease, especially those associated with aging like cognitive decline, type 2 diabetes, and many forms of chronic disease.1,2

Being older is a well-recognized risk factor for severe illness, complications, and death from a variety of causes including viral infections. Lower glutathione levels make cells more susceptible to oxidative damage. Low glutathione levels can also impair the immune system as well as the protective barriers in the respiratory and gastrointestinal tract. 

The same impairments exist in these conditions:

• Chronic kidney disease

• COPD (chronic obstructive pulmonary disease)

• Immunocompromised state (weakened immune system) from solid organ transplant

• Obesity (body mass index [BMI] of 30 or higher)

• Serious heart conditions, such as heart failure, coronary artery disease, or cardiomyopathies

• Sickle cell disease

• Type 2 diabetes mellitus

‌‌‌‌What Role Does Glutathione Play in Immune Function?

During this time of increased focus on immune health, it is important to understand how important glutathione is in protecting against infections. What the research is quite clear on is that higher cellular levels of glutathione are associated with a person having the proper response to viral infections.3 This effect is due to glutathione protecting immune cells from damage as well as enhancing immune functions that are critical to protecting against viruses.4 Glutathione has also shown direct effects in blocking the replication of various viruses at different stages of its life cycle.5 These antiviral properties of glutathione are thought to help prevent increased viral loads and the subsequent massive release of inflammatory cells into the lungs seen with certain viral illnesses. 

‌‌‌‌What Dietary Factors and Supplements Boost Glutathione Levels?

Diet can help raise glutathione levels, but only to a limited extent. The human body, mainly the liver, makes about 8,000 to 10,000 mg of glutathione daily. To put this amount into perspective, a healthy diet rich in fresh fruit and vegetables may provide about 150 mg of preformed glutathione per day. That said, the cell strives to hang on to glutathione so the cumulative effects of higher dietary glutathione intake are certainly an important goal. Asparagus, avocado, and walnuts are particularly rich dietary sources of glutathione. 

The most popular supplemental approaches to boost glutathione levels involve taking either glutathione or N-acetylcysteine. Prior to recent studies, there was some controversy with glutathione as a dietary supplement because it was thought that glutathione may not be absorbed when taken orally. One early study is often cited to show a lack of absorption. In the study, a single dose of 3,000 mg of glutathione failed to increase glutathione levels in the blood. However, it turns out there is another reason.7 Researchers were looking for free glutathione levels and because glutathione is so valuable it is quickly bound to transport proteins to carry to cells8 causing it to not show up as free glutathione in the blood. 

‌‌‌‌Can Glutathione Supplements Be Absorbed Orally? 

The first study showing significant oral absorption in humans with reduced glutathione (GSH) was conducted at Kyoto University in 2014.9 The study was different because it looked not only at free, unbound glutathione in the blood, but also the level of glutathione bound to protein. The results showed that while there was no significant difference in free glutathione levels, the level of glutathione bound to protein increased significantly after glutathione supplementation. This study was groundbreaking because it explained the shortcomings of previous absorption studies.

The next study, conducted at Penn State University in 2015, showed again quite clearly that glutathione is absorbed orally and increases the tissue concentration of glutathione.10 A total of 54 healthy, non-smoking adults were randomized to placebo or oral glutathione at a dosage of 250 mg or 1,000 mg per day for 6 months. The results showed that glutathione levels increased significantly from baseline in whole blood and red blood cells at 3 months and 6 months at both dosages. After 6 months, taking 250 mg glutathione per day increased glutathione levels by 17% in whole blood and by 29% in red blood cells. Taking 1,000 mg glutathione per day increased glutathione levels by 31% in whole blood and by 35% in red blood cells. Even more impressive was that glutathione levels the cells that line the inner cheek increased by 250% in those taking 1,000 mg of glutathione per day.

Lastly, a study in animals in 2018 showed that glutathione is directly absorbed in the intestine, is then transported in the blood bound to proteins, and is finally delivered to the liver where it is then utilized in cellular protection and detoxification reactions.11 

‌‌‌‌What is NAC and How Does it Boost Glutathione?

N-acetylcysteine (NAC) is a form of the amino acid, cysteine – the key amino acid of glutathione. Taking NAC as a dietary supplement to boost tissue levels of glutathione. NAC supplementation can boost glutathione levels and is especially helpful in protecting the lungs and respiratory tract, and gastrointestinal tract from damage.14-17 NAC is also the treatment of choice in the treatment of acetaminophen (Tylenol®, paracetamol) toxicity. Acetaminophen is metabolized to toxic compounds that deplete liver glutathione stores and subsequently damage the liver. At high enough levels or coupled with alcohol ingestion this depletion of glutathione by acetaminophen can be fatal.

NAC is also a mucus modifying agent. It has been used orally with great success as well as in hospitals through breathing tubes to help people dealing with inefficient or thick mucus in acute and chronic lung conditions such as emphysema, bronchitis, chronic asthma, and cystic fibrosis. 

NAC can help to reduce the viscosity of bronchial secretions. NAC has also been found to improve the ability of cilia in the respiratory tract to clear mucus, increasing the clearance rate by 35%. As a result of these effects, NAC improves bronchial and lung function, reduces cough, and improves oxygen saturation in the blood when the respiratory tract is being challenged. 

For protection and boosting glutathione levels in the lungs, the dosage is generally 500 to 1,000 mg daily. For use in reducing mucus thickness, the typical dosage is 200 to 400 mg three to four times daily.17-19

‌‌‌‌Which is Better? Glutathione or NAC?

In answering this question, it is important to state that both forms have shown clinical benefits, and choosing one over the other is a bit like splitting hairs. The advantage of glutathione is that it is the preformed, active compound. The advantage of NAC is that it may be a more effective mucolytic and a better choice when the respiratory tract mucus is thick and sticky.

References:

1. Forman HJ, Zhang H, Rinna A. Glutathione: overview of its protective roles, measurement, and biosynthesis. Mol. Aspects Med. 2009;30, 1−12.

2. Dwivedi D, Megha K, Mishra R, Mandal PK. Glutathione in Brain: Overview of Its Conformations, Functions, Biochemical Characteristics, Quantitation and Potential Therapeutic Role in Brain Disorders. Neurochem Res. 2020;45(7):1461-1480.

3. Dröge W, Breitkreutz R. Glutathione and immune function. Proc Nutr Soc. 2000;59(4):595-600.

4. Fraternale A, Brundu S, Magnani M. Glutathione and glutathione derivatives in immunotherapy. Biol Chem. 2017;398(2):261-275.

5. Fraternale A, Paoletti MF, Casabianca A, et al. Antiviral and immunomodulatory properties of new pro-glutathione (GSH) molecules. Curr Med Chem. 2006;13(15):1749-1755.

6. Jones DP, Coates RJ, Flagg EW, et al. Glutathione in foods listed in the National Cancer Institutes Health Habits and History Food Frequency Questionnaire. Nutr Cancer 1995;17:57-75.

7. Witschi A, Reddy S, Stofer B, Lauterburg BH. The systemic availability of oral glutathione. Eur J Clin Pharmacol 1992;43(6):667-9.

8. Kovacs-Nolan J, Rupa P, Matsui T, et al. In vitro and ex vivo uptake of glutathione (GSH) across the intestinal epithelium and fate of oral GSH after in vivo supplementation. J Agric Food Chem. 2014;62(39):9499-9506.

9. Park EY, Shimura N, Konishi T, et al. Increase in the protein-bound form of glutathione in human blood after the oral administration of glutathione. J Agric Food Chem. 2014;62(26):6183-6189.

10. Richie JP Jr, Nichenametla S, Neidig W, et al. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. Eur J Nutr. 2015;54(2):251-263.

11. Yamada H, Ono S, Wada S, et al. Statuses of food-derived glutathione in intestine, blood, and liver of rat. NPJ Sci Food. 2018;2:3. Published 2018 Feb 6. doi:10.1038/s41538-018-0011-y.

12. Sacco R, Eggenhoffner R, Giacomelli L. Glutathione in the treatment of liver diseases: insights from clinical practice. Minerva Gastroenterol Dietol. 2016;62(4):316-324.

13. Kessoku T, Sumida Y, Imajo K, et al. Efficacy of Glutathione for the Treatment of Non-Alcoholic Fatty Liver Disease: An Open-Label, Multicenter, Prospective Study. J Hepatology 2016;64(2):S500.

14. Šalamon Š, Kramar B, Marolt TP, Poljšak B, Milisav I. Medical and Dietary Uses of N-Acetylcysteine. Antioxidants (Basel). 2019;8(5):111.

15. Pei Y, Liu H, Yang Y, et al. Biological Activities and Potential Oral Applications of N-Acetylcysteine: Progress and Prospects. Oxid Med Cell Longev. 2018;2018:2835787.

16. Elbini Dhouib I, Jallouli M, Annabi A, Gharbi N, Elfazaa S, Lasram MM. A minireview on N-acetylcysteine: An old drug with new approaches. Life Sci. 2016;151:359-363. doi:10.1016/j.lfs.2016.03.00.

17. Santus P, Corsico A, Solidoro P, Braido F, Di Marco F, Scichilone N. Oxidative stress and respiratory system: pharmacological and clinical reappraisal of N-acetylcysteine. COPD. 2014 Dec;11(6):705-1.

18. Stey C, Steurer J, Bachmann S, Medici TC, Tramer MR. The effect of oral N-acetylcysteine in chronic bronchitis: a quantitative systematic review. Eur Respir J 2000;16(2):253-62.

19. Grandjean EM, Berthet P, Ruffmann R, Leuenberger P. Efficacy of oral long-term N-acetylcysteine in chronic bronchopulmonary disease: a meta-analysis of published double-blind, placebo-controlled clinical trials. Clin Ther 2000;22(2):209-21.

This article was written by Dr. Michael Murray, iHerb's Chief Scientific Advisor. For over three decades, Dr. Murray has been a thought leader, author, and expert in nutrition, dietary supplements, and natural products. He has published more than 30 books, including the bestselling Encyclopedia of Natural Medicine, now in its fifth edition, which has been used by over 100,000 health care professionals across the globe. Learn more about him on DoctorMurray.com

How 90% of COVID Deaths Could Have Been Prevented - Dr. Michael Murray

Wow, here it is – a year dealing with this pandemic. I want to hit on a BIG topic: How the government could have easily reduced the death counts in the United States by up to 90%. I also want to hit on what is going on in India, the recent study with vitamin C and zinc in hospitalized patients with COVID, and my recommendations if you are going to get vaccinated.

Vitamin D3 for Everybody

O.K., to answer the question on how the death rate due to COVID could have been reduced by 90%, I want to revisit the data that I have shared previously on the relationship of blood levels of vitamin D and mortality due to COVID along with some new data.

First of all, considerable evidence indicates that approximately 70% of the population have insufficient levels of vitamin D (blood levels below 30 ng/ml) And a high percentage (e.g, 60%) of nursing home residents, African-Americans, and those with obesity, type 2 diabetes, and other comorbidities associated with more severe morbidity and higher mortality due to COVID have blood levels of vitamin indicative of severe deficiency (less than 20 ng/ml). Generally a deficiency reflects a vitamin D levels below 25 ng/ml.

A new study has just been published that further substantiates these findings.1 The key point here is that mortality rate due to COVID was nearly 100% when vitamin D levels were below 19 ng/ml. At 25 ng/ml the death rate was still high at 85%. Contrast that with a level of 34 ng/ml had a 0% mortality rate. Many vitamin D experts recommend trying to achieve a serum 25(OH)D3 level between 50-80 ng/ mL (approx. 145-200 nmol/L) as the optimal level, but certainly getting to at least 34 ng/ml may be critical in having the best odds of surviving COVID-19.

Recently, there is a movement in the UK for the government to distribute vitamin D supplementation to people most at-risk of COVID-19. Based upon the data from the Andalusia region of Spain, which began giving a vitamin D supplement to nursing home residents in November. Since then, Andalusia’s figure for deaths per million from COVID-19 has dropped 82%. So, here is my point, given the data above, if the US government would have established an aggressive campaign to give every American, especially those at highest risk for COVID, a bottle of vitamin D3 when this pandemic first hit my belief is that it would have reduced the number of deaths by 90%. Vitamin D3 is inexpensive and could have easily been incorporated into the government’s economic stimulus package for EVERY American.

We Don’t Have Time to Wait

My feeling is that we don’t have time to wait, we need to get everyone’s vitamin D level up into the safe zone of greater than 34 ng/ml. If we wait until it becomes accepted into conventional medicine, too many people will die needlessly.

Here is an analogy. The discovery that folic acid supplementation (400 mg per day) in early pregnancy can reduce the incidence of neural tube defects by as much as 80% has been referred to as one of the greatest discoveries of the last part of the 20th century. This discovery was known for 30 years before it was adopted into medical practice. During the time is was known until it was “accepted” nearly 100,000 children were born with a debilitating birth defect that could have been prevented.

Folic acid was safe and should have been recommended as soon as the association was shown. Vitamin D3 is safe, even at 5,000 IU per day, and should be given at dosages ranging from 2,000 to 5,000 per day to boost blood levels of vitamin D into the safe zone of greater than 34 ng/ml, but hopefully in the 50 to 80ng/ml range.

About Magnesium: Why you need it and how to get it

Did you know that magnesium is an important factor in over 300 biological reactions? This important mineral can sometimes get overlooked, but it’s involved in many essential bodily activities.

Here’s what you need to know about magnesium, including how to ensure you’re getting enough:

About Magnesium

There are many ways in which magnesium contributes to your overall health, such as:

• Helps the body metabolize carbohydrates, fats, and proteins
• Plays a key role in the formation of teeth, bones, and tissue
• Helps in the maintenance of proper muscle function, and helps prevent muscle cramps and restless legs, an essential process that allows the body to move [1].

Magnesium-Rich Foods

Due to magnesium’s widespread use in the body, it is a good idea to consume foods that are rich in magnesium. Fortunately, magnesium is found in many common foods, such as leafy greens!

TIP: Add a handful of spinach to your morning smoothie and start your day off with 40% of the recommended daily intake of magnesium (1 cup of spinach contains 157mg of magnesium) [2].

Other foods that are also high in magnesium include:

• Black Eyed Peas: 3/4 cup contains 121mg
• Dark Chocolate: 50g contains 115mg
• Pumpkin Seeds: 1/8 cup contains 108mg
• Cooked Salmon: 75g contains 92mg
• Almonds: 1/4 cup contains 90mg

Magnesium Supplements

If you suffer from digestive issues or aren’t eating at least 3 servings of vegetables a day, you may want to consider supplementing your diet with magnesium. Magnesium supplements are generally well tolerated, with the biggest side effect being diarrhea if you take too much [1].

A quick and easy way to add a magnesium supplement to your diet is with Magnesium Citrate powder. Available in two delicious flavours – berry or tropical fruit – you simply add a scoop to a glass of water! 

If you are looking for better absorption, without the bowels being affected you may want to consider Magnesium Bisglycinate. 

If you think you may be low in magnesium check out our complete line of magnesium supplements.

Written by Melisa Walczak, HBOR, BEd, ND 

References:

[1] Health Canada. “Drugs and Health Products: Magnesium.” Health Canada, 15 November 2007. Web. 18 December 2016.

[2] Dieticians of Canada. “Food sources of Magnesium.” Dieticians of Canada, 28 October 2016. Web. 18 December 2016.

Your Cold & Flu Survival Kit

Nothing brings you to your knees like a nasty cold or flu.

It’s easy to feel powerless, frustrated, and, well, just plain sick. Luckily, between your bed, your kitchen cabinets, and some powerful herbs and nutrients, you can get back on your feet in no time.

1.  H20: You must have heard it a million times: drink plenty of fluids. Hydration equals health, and drinking enough water (preferably warm) will help you bounce back.
2. Lemon, Honey and Apple Cider Vinegar: A soothing tea made with fresh lemon juice, raw honey and apple cider vinegar hydrates while providing much-needed nutrients to help you heal. Honey actually helps to soothe sore throats and coughs better than over the counter medications.[1] Add grated ginger for extra relief.
3. Echinacea: This purple-flowering plant is renowned for its immune stimulating power. Both traditional medicine and the scientific community agree: take Echinacea, and you’ll have fewer symptoms, for less time. Using a standardized extract such as Echinamide™ is the best way to ensure you’ll get better, sooner. [2] [3]  Pull out all the cold-busting stops with Echinamide Quick-Blast softchews for soothing relief of sore throats and sinus congestion.
4. Zinc: Taking zinc at the first sign of symptoms can help reduce the length of time you’ll feel sick, so keep this antioxidant on hand for emergency cold & flu prevention! Try zinc lozenges to help soothe your sore throat. [4]
5. Vitamin C: Not only has vitamin C been shown to reduce the duration of cold symptoms,[5] it’s an essential nutrient for optimal health.
6. Rest: Sleep is the single most effective natural remedy for illness. Take advantage of this forced down time to cozy up with your pillow. The world will wait while you give your body the support it needs to recover.

These are some of my go-to remedies – what works for you? Share your favourite tips for surviving cold and flu season!

8 Effortless Tips to Manage Family & Work Stress

Feeling the pressure of family and work stress?

The stress of maintaining a challenging career with demanding expectations can put significant strains on family life and relationships. If this sounds all too familiar, you aren’t alone. More than one in every four Canadian workers report finding even a regular day “quite a bit” or “extremely” stressful. [1]

We all experience some form of stress as a normal reaction to everyday pressures on the job. The real issue is when it becomes excessive or ongoing, and begins to burden you on a personal level.

Work stress affects family life

After a long and grueling day, do you find yourself taking your irritability, anger, and fatigue out on your partner, children, or other family members? This means that your stress is no longer yours alone. In fact, longer working hours have been shown to increase family conflict, distress, and health problems. [2]

How to achieve a work-life balance

You can achieve a healthy work-life balance by taking small, attainable steps toward reducing pressure at work and managing your personal life.

Reduce stress in the workplace

Here are 8 tips to help ease the pressure at work:

1. Flexibility – arrange for a more flexible work schedule.
2. Prioritize tasks – knock off high-priority tasks first and save less important tasks for when you have more time.
3. Take short breaks throughout the day – even if it’s just a few minutes to stretch your legs.
4. Set limits that confine your work to specific hours and locations.
5. Breathe – when you feel overwhelmed, stop and take a few deep breaths to regain focus.
6. Minimize interruptions – schedule designated times to read emails, take phone calls, and meet with colleagues.
7. Don’t overcommit – learn to say no when your schedule is already full.
8. Delegate more responsibility to others – you’ll be much more efficient.

Making a to-do list and prioritizing it not only keeps you focused on your day ahead, but it also helps put order and sense into your actions – which can help you manage stress.

Manage your personal life

 A well-balanced life includes healthy family interactions and lifestyle choices. Here are 8 tips to help achieve this:

1. Eat a healthy diet – include a wide variety of unprocessed foods, such as fruits and vegetables, whole grains, lean sources of protein, and healthy fats.
2. Get enough sleep – 7–9 hours per night is ideal.
3. Decompress – take time to decompress and switch gears after work.
4. Limit – make time to completely check out and limit responsibilities, such as evenings and weekends.
5. Disconnect from electronics – including cell phones, tablets, and laptops.
6. Communicate – talk to your children and partner about their needs and feelings.
7. Build a strong support network – parents, siblings, neighbours, and friends are often willing to help out.
8. Stay organized – set daily goals and delegate tasks to family members.

Relieve stress naturally

Natural Factors Stress-Relax line of products are ideal for people looking to relieve symptoms of stress naturally. They provide a comprehensive approach towards calmer days and restful nights. Helpful options include:

• • Tranquil Sleep
    Helps you fall asleep quickly, sleep soundly through the night, and wake up feeling refreshed, without the potentially serious mental and physical side effects caused by pharmaceutical “sleeping pills.”

• • Serenity Formula
    A unique mix of adaptogenic herbs designed to promote emotional well-being and to help the body cope with symptoms of stress naturally.

• • Magnesium Citrate
    An effective way to meet the body’s daily magnesium requirements. Inadequate magnesium intake can heighten the symptoms of stress, including muscle tension and sleep disturbances.

• • 100% Natural GABA
    Fast-acting relief for nervousness and acute stress, this is a superior source and naturally produced form of the important brain compound gamma-aminobutyric acid (GABA).

• • Mental Calmness
    For anyone feeling stressed, frazzled or over-committed in this 24/7 world, this safe supplement restores mental calmness and promotes relaxation.
     
  • Kava Kava
    Modern research confirms kava’s ability to help calm nervousness, relax tense muscles, and improve sleep quality.
     
  • Mind Retreat
    Contains GABA, lemon balm, magnesium, and vitamin B6, key nutrients that help cope with occasional stress. Mind Retreat promotes relaxation, reduces restlessness, and can be used as a sleep aid for periodic insomnia.

Find your balance

It can be difficult to balance a stressful job with family life. Finding ways to manage this stress and strike a work-life balance will help you foster healthy family relationships and support your own

References:

[1] Crompton S What’s stressing the stressed? Main sources of stress among workers. Statistics Canada, 27 November 2015. Web. 8 November 2017.

[2] Major VS, Klein KJ & Ehrhart MG. Work time, work interference with family, and psychological distress. J Appl Psychol. 2002 Jun; 87(3):427-36.

Written by Patience Lister, Freelance Writer, Natural Factors