Most of us are well-acquainted with antioxidants and how they battle disease-producing free radicals in the body, but do you know which antioxidant is reputed to be the master detoxifier and maestro of the immune system? Its name is glutathione(glue-ta-thigh-own), and it exists inside every cell of the body. It not only fights disease and holds back inflammation, but this amazing molecule also recycles the body’s other antioxidants so that they can get back to work, revitalizing and refueling them after they’re depleted. You may not be aware of it, but most people are deficient in glutathione — and you can’t just fix it by taking a supplement. It’s a bit tricky.
Seeking advice, I called Mark Hyman, MD, integrative medicine practitioner, author of the book The UltraMind Solutionand founder of The UltraWellness Center in Lenox, Massachusetts. Theoretically, we all should have plenty of glutathione, since the body produces it — but, said Dr. Hyman, the stresses of nutrient-poor diets, environmental toxins, modern medications and — sigh — aging end up depleting our glutathione levels while also diminishing our ability to make more. This leaves people more vulnerable to disease, including serious ones such as cancer. In fact, Dr. Hyman has found that just about all his seriously ill patients are glutathione deficient, including those with chronic fatigue syndrome, heart disease, autoimmune diseases, diabetes, Alzheimer’s and Parkinson’s.
Testing for glutathione deficiency is complicated, but Dr. Hyman doesn’t believe it’s necessary — he says that people over 50 or who have a chronic illness should just assume that their levels are low and could use a boost. But, as I mentioned above, glutathione supplements don’t help much. Unbeknownst to the people who buy them, glutathione supplements get inactivated by stomach acid. For some really sick patients (such as those with AIDs or cystic fibrosis) doctors administer glutathione through inhalers or IV infusions, but this method isn’t appropriate for people who are merely deficient.
The rest of us will get good results by taking an indirect route — giving our bodies the resources they need to make more glutathione themselves.
Foods that help:According to Dr. Hyman, the way to do this is by making a point of eating plenty of foods that increase glutathione production. Broccoli sprouts top the list, followed by broccoli itself and other members of the cruciferous vegetable family, including cauliflower… kale, collards, watercress… cabbage… rutabaga… turnips… and arugula. Garlic and onions also help. A good idea would be to eat at least one serving from this list every day.
Supplements are beneficial, too:Alternatively, Dr. Hyman prescribes a combination of supplements that improve the body’s glutathione-producing ability. These are…
Before taking these supplements, you should consult a naturopathic doctor to learn which of them would be specifically beneficial to you and how much to take. A note of caution — avoid taking acetaminophen (Tylenol) as a painkiller and take ibuprofeninstead, if you need pain relief. While it may help soothe whatever made you reach for it, in the process acetaminophen also depletes glutathione.
The good news with glutathione is that, as Dr. Hyman puts it, “most people can eat their way out of trouble” with a healthy diet. That’s natural medicine at its best.
