( 3 QUICK and Easy Tips)
Here are 3 quick and easy tips on how to increase glutathione naturally....
TIP 1: Drink UNFILTERED coffee.
Several studies have showed that drinking UNFILTERED coffee on a regular basis increases plasma glutathione. However in one specific study, it showed that when a group of people drank moderate amounts of UNFILTERED coffee ( 5 cups a day) in one week, their plasma glutathione levels increased by 16%.
Although the participants were drinking Italian style coffee, to be specific, unfiltered coffee can be prepared in a french press, moka pot, espresso machine, or even a pour over using a STAINLESS STEEL filter with NO PAPER filter.
The same study showed that even when participants drank large amounts of FILTERED coffee, there was only a slight increase of plasma homo cysteine.
The test participants found that the glutathione levels increased by 13% in the first week of coffee consumption.
The studied showed the raised glutathione levels returned to its original state after the participants discontinued drinking the coffee.
TIP 2: Drink Green Tea (Matcha Tea is Better) to Increase Glutathione Naturally
Regular consumption of green tea (matcha tea) also showed that antioxidants and other compounds, namely, Epigallocatechin gallate (EGCG) that are found in green tea and even more in matcha tea, helped boost plasma antioxidant capacity and glutathione levels in the blood.
Although Green Tea and matcha have benefits for everyone, Matcha tea has significant benefits for Post Menopausal women to help normalize abnormal hormonal fluctuations in several different ways.
Matcha reduces plasma Iron-
Studies have shown that post menopausal no longer need higher amounts of iron in their diet and excess iron can actually accelerate aging if the there is too much iron stored in the body.
Matcha tea does not seem to affect the levels of copper, selenium, or zinc. These trace minerals are important in regulating normal hormonal functions which can affect moods, metabolism, and protect against metabolic syndrome.
Studies have also shown that some of the compounds found in green tea and matcha can help decrease risk of female related cancers such as breast, and uterine and cervical cancer.
The antioxidants in green tea, namely, Epigallocatechin gallate (EGCG) helps increase the glutathione levels naturally....which leads me to my next point....
TIP 3: Increasing Antioxidant Supplementation to help BOOST glutathione levels naturally
Vitamin C + Glutathione:
This is a well known antioxidant combination that both antioxidants help boost the antioxidant ability for BOTH ingredients. The vitamin C helps boost the glutathione levels and the glutathione can help activate the inactive form of vitamin C.
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This pairing of these two antioxidants are extremely complimentary.
Although Vitamin C works extremely well as an antioxidant, it is highly unstable. So this is where Vitamin E can help stabilize the Vitamin C to help it work better. If the vitamin C can work more efficiently, then the glutathione levels will also increase.
Lipoic Acid + Glutathione:
Lipoic acid can help increase glutathione production in the body as well as help fight off the free radicals that cause inflammation in the body.
Basically, if antioxidant supplements are also taken with glutathione, this can help the body increase its production and utillization of glutathione naturally.
Best time time to take Glutathione:
This depends on several factors. The best type of glutathione supplements to take is LIPOSOMAL Glutathione to help increase glutathione levels naturally.
Even if you are implementing ways to boost glutathione levels naturally, here are 5 Factors that can Deplete Glutathione.
How to Increase Glutathione Naturally: Can take Liposomal Glutathione Supplements:
The most readily absorbed glutathione supplements are liposomal glutathione supplements.
Unfortunately, many of them use sunflower oil. Sunflower oil can be inflammatory since some types have higher amounts of omega 6 fatty acids. Many processed foods including salad dressings, canned goods, sauces use sunflower oil so to have it added to nutritional supplements is like salt to a wound.
A supplement that actually is more bio available that just the standard glutathione and boosts more efficiently than just liposomal glutathione.
For more related posts on glutathione and your skin
Sources used:
Drinking Moderate amounts of coffee increases plasma glutathione
https://pubmed.ncbi.nlm.nih.gov/10648261/
Benefits of Green Tea and Post Menopausal Women
