How to Raise Glutathione

谷胱甘肽是非常高的浓度在几乎所有的身体细胞的发现。其浓度类似于葡萄糖，钾和胆固醇的，根据该被出版的报告中西医结合治疗：临床医师杂志2014年2月。

There are two major types of glutathione: GSH, or reduced, and GSSG, or oxidized. This is important to know because the ratio of GSH glutathione to the GSSG type determines how effectively your cells and your body as a whole are able to detoxify. In a healthy body, the ratio of GSH to GSSG is more than 100 to 1, but in a body that's under oxidative stress, that ratio drops to 1 to 10.

In addition to helping aid the detoxification process, glutathione has a number of other roles to play in your body.

• It helps neutralize free radicals
  
• It acts as a cofactor for various chemical reactions
  
• It helps your body make vitamins C and E
  
• It helps your kidneys eliminate waste
• It carries mercury, a toxic heavy metal, out of your brain and other body cells
• 它规定新细胞的产生和旧细胞的死亡，你的身体不再需要
• It maintains the DNA in your cells and improves the function of your mitochondria, the structures in your cells where most of your body's energy is made

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当谷胱甘肽含量低或the amount of GSSG type starts to outweigh the GSH glutathione? Aside from the fact that GSSG is highly toxic to your cells, the report in中西医结合治疗：临床医师杂志注意到，低谷胱甘肽水平已被链接到：

• 过早老化 - 和一般的衰老过程
  
• Neurodegenerative diseases, like Alzheimer's disease, Parkinson's disease, Huntington's disease and amyotrophic lateral sclerosis (or ALS)
  
• HIV
  
• Autoimmune diseases
  
• 肝病
• Cystic fibrosis
• Heart disease, high blood pressure, heart attack and high cholesterol
• 眼部疾病，如白内障，黄斑变性和青光眼
• 年龄相关的听力损伤

On the other hand, higher glutathione levels have been linked to better physical health and fewer illnesses overall. Because of this, it would make sense that you would want to raise your glutathione levels, but the question remains: how do you do it? Are there glutathione supplements you can take? Are there glutathione foods that you can include in your diet?

The answer to these questions is yes. There are several ways to increase your GSH glutathione levels and boost your health.

GSH glutathione levels in the body typically fall between 0.1 and 10 millimolar (or mM). A lot of this glutathione is found in your liver, kidneys and red blood cells, which all play major roles in the detoxification process, according to an older but still relevant report published inAlternative Medicine Review在2001年的目标是保持在这个范围的较高端的谷胱甘肽水平，如果可能的话。

An obvious solution would be to supplement with glutathione, but unfortunately, not all supplements are effective. The report in中西医结合治疗：临床医师杂志points out that most oral glutathione supplements won't make it through the digestive tract and into the blood in high enough concentrations to raise the levels of glutathione in your cells. However, liposomal oral glutathione supplements may be more effective.

You can also get supplemental glutathione through injections, which seem to work better than oral formulas, but you'll have to get approval from your doctor first. That's OK, though, since you should talk to your doctor before taking any type of new supplement — whether oral or intravenous.

虽然有不谷胱甘肽的任何食物来源，有一些事情你可以消耗提供氨基酸你的身体需要建立谷胱甘肽。其中之一是乳清蛋白。According to a report featured in theJournal of Nutritional Biochemistryin December 2017, whey protein can help increase the amount of glutathione reductase, an enzyme that converts GSSG to GSH, in your body.

在该报告中西医结合治疗：临床医师杂志补充说，乳清含有半胱氨酸，主要氨基酸组成谷胱甘肽之一，所以消耗它给你的身体需要必要的时候产生更多的谷胱甘肽的基石。同一份报告还指出，杏仁和无醇啤酒也可能增加谷胱甘肽水平。

另一个营养,帮助increase glutathione in your cells is selenium, which is a key component of glutathione reductase, according to a small clinical trial published inNeuro-Urology每月in May 2014.巴西坚果是硒的最丰富的来源 - 六至八坚果提供超过700 percentof the amount you need for the entire day — but you can also get it from:

• 金枪鱼
  
• 比目鱼
  
• Shrimp
  
• Beef
  
• 火鸡
  
• Organ meats
  
• Cottage cheese
  
• 蛋
  
• Baked beans
  

你也可以增加你的其它抗氧化剂，如α-硫辛酸，或ALA，这有助于中和自由基，减少氧化应激，使你的身体并没有使用其所有的谷胱甘肽用于这一目的的摄入量。亚麻籽的ALA的最丰富的来源之一。

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One of the other things you can do is focus on decreasing your toxic load. While this won't directly raise glutathione, it does increase your levels indirectly by reducing your body's need for glutathione and allowing it to remain in your cells. You can lower your toxic load by limiting alcohol intake and avoiding persistent organic pollutants, which are compounds most commonly found in conventionally-grown (or non-organic) foods.

Another way you can increase your glutathione levels (by as much as 20 percent) is to get more rest. A small study published in在神经精神药理学和生物精神病学进展在2012年6月指出，另一大因素是睡眠，可直接拉动GSH谷胱甘肽水平。根据这项研究，失眠者谁没有得到足够的睡眠比那些谁得到了充分的休息显著较低水平GSH的。

While there's no definitive answer for exactly how much sleep you need each night, if you're an adult between the ages of 18 and 64, you should aim for七至九个小时的夜。如果你是65岁以上，一般需要七，八小时之间。