Whey: a good choice to increase your glutathione levels
Nutrimuscle discusses glutathione , but also the efficiency of whey in increasing glutathione concentrations. A comprehensive article based on scientific references.
What is glutathion?
Glutathione is a powerful body antioxidant which protects from cells damages caused by free radicals. Our liver synthesizes our own glutathione from glutamic acid, cysteine and glycine. Cysteine is found to be the factor limiting this production of glutathione (1).
Whey is very effective in increasing glutathione levels because it is rich in precursor amino acids, particularly cystine / cysteine. For example, Nutrimuscle native whey isolate contains almost 1g of cystine / cysteine per 40g.
In older people, taking whey for 5 days increases glutathione levels by 24% (2).
Strength training also increases the synthesis and levels of glutathione in the body as long as you do not overtrain. However, weight training is even more effective when combined with regular use of native cystine-rich whey isolate (3).
While whey increases the production of glutathione, it also activates the activity of other antioxidant genes, making it all the more effective against oxidative stress (4).
(1) McPherson RA. Clinical and nutritional benefits of cysteine-enriched protein supplements. Curr Opin Clin Nutr Metab Care. 2011 Nov;14(6):562-8.
(2) de Aguilar-Nascimento JE. Early enteral nutrition with whey protein or casein in elderly patients with acute ischemic stroke: a double-blind randomized trial. Nutrition. 2011 Apr;27(4):440-4.
(3) Sheikholeslami Vatani D. Changes in antioxidant status and cardiovascular risk factors of overweight young men after six weeks supplementation of whey protein isolate and resistance training. Appetite. 2012 Dec;59(3):673-8.
(4) Xu R. Antioxidative effects of whey protein on peroxide-induced cytotoxicity. J Dairy Sci. 2011 Aug;94(8):3739-46.