A detox regimen with glutathione and milk thistle can help boost the body’s natural defenses, reducing the load on your liver and improving your overall well-being.
Glutathione is a naturally occurring antioxidant found in almost every cell in the body. It is composed of three amino acids: glutamine, cysteine, and glycine. This powerful compound plays a critical role in various biological processes, and provides broad-spectrum immune support, helping to promote a healthy immune response. Furthermore, glutathione is involved in various cellular processes, particularly in the liver where it plays a significant role in detoxification. [10]
1. Detoxification Phases: The liver detoxifies through a two-phase process, and glutathione is especially active in Phase II, where it conjugates toxins and makes them less harmful. The conjugation process renders the intermediates water soluble which enables the kidneys to excrete them. Furthermore, by binding with heavy metals, pesticides, and metabolic byproducts, glutathione reduces the liver’s toxic load, protecting it from damage. [1]
2. Cellular Repair: Defense Against Oxidative Stress and DNA Damage: Glutathione’s antioxidant capabilities are vital in defending cells against oxidative stress, which can escalate during periods of stress or poor diet, such as the festive season, and may cause cell damage. Free radicals generated from high-calorie foods, alcohol, and environmental pollutants can lead to oxidative stress. Glutathione’s antioxidant action not only prevents DNA damage but also promotes DNA repair. Studies have shown that glutathione aids in the activation of cellular enzymes involved in DNA repair, which is crucial during periods of high oxidative stress. [3]
3. Preventing Alcohol-Induced Oxidative Stress: Alcohol metabolism increases ROS (Reactive Oxygen Species) production, which can lead to oxidative stress. Glutathione helps to neutralise these ROSs, protecting the liver from alcohol-induced damage and supporting overall liver health, particularly during times of increased alcohol intake. [4]
While the body produces its own glutathione, levels can be depleted by stress, poor diet, and ageing. These two sources can increase your levels of glutathione naturally:
Dietary Sources: Foods like spinach, avocados, asparagus, and sulfur-rich vegetables such as broccoli and cauliflower can help promote glutathione production.
Supplementation: Glutathione supplements (in liposomal or reduced forms for better absorption) can provide a direct increase in glutathione levels in the body. [5]
Milk thistle is a flowering herb native to the Mediterranean, known for its powerful liver-protective properties. Its active compound, silymarin, has antioxidant, anti-inflammatory, and antifibrotic effects, making it a popular natural remedy to support liver health. [11]
Liver Repair and Regeneration: Milk thistle has been shown to support the regeneration of liver cells. Silymarin, a flavonoid complex within Milk thistle, stimulates protein synthesis within liver cells, which can promote cell repair and may encourage the development of new liver cells, especially in cases where existing cells have been damaged by toxins such as alcohol. Research shows that silymarin’s regenerative properties are particularly effective in supporting individuals who have had liver damage due to poor dietary choices or increased alcohol consumption. [6]
Neutralises Free Radicals: Silymarin acts as a potent antioxidant, which helps protect liver cells from oxidative stress and inflammation. Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants, often leading to cellular damage. Silymarin’s antioxidant properties help to neutralise these free radicals, reducing damage and promoting a healthier liver environment. [7]
May Reduce Liver Inflammation: By neutralising oxidative agents, silymarin can also reduce liver inflammation. Chronic liver inflammation, often from toxins or a poor diet, can contribute to more significant liver issues over time. Thus, silymarin’s ability to manage inflammation is essential for long-term liver health. [8]
Supplements: Milk thistle extract is widely available in capsule or tincture form. Look for a supplement with standardised silymarin content to ensure you’re getting an effective dose.
Herbal Teas: Drinking Milk thistle tea can offer a gentle, supportive boost for your liver, especially in the evenings when your liver is most active in detox processes. [9]
Incorporating glutathione and milk thistle into your post-holiday plan can provide your body with the support it needs to detoxify after overindulgence. This balanced approach enables you to enjoy holiday indulgences while entering the New Year feeling revitalised and ready to take on the year ahead.
Always consult with a healthcare practitioner before trying new supplements to ensure they are suitable for your individual health needs.
| References |
|---|
| 1. Pizzorno J. Glutathione! Integrative Medicine: A Clinician’s Journal [Internet]. 2014 Feb;13(1):8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4684116/ |
| 2. Halliwell B, Gutteridge JM. Free radicals in biology and medicine. 5th ed. Oxford University Press; 2015. |
| 3. Hollins DL, Suliman HB, Piantadosi CA, Martha Sue Carraway. Glutathione regulates susceptibility to oxidant-induced mitochondrial DNA damage in human lymphocytes. Free Radical Biology and Medicine. 2006 Apr 1;40(7):1220–6. |
| 4. Wu D, Cederbaum AI. Alcohol, Oxidative Stress, and Free Radical Damage. Alcohol Research & Health [Internet]. 2024;27(4):277. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6668865/ |
| 5. 10 Natural Ways to Increase Your Glutathione Levels [Internet]. Healthline. 2018. Available from: https://www.healthline.com/nutrition/how-to-increase-glutathione#TOC_TITLE_HDR_2 |
| 6. Seyyed Amir Emadi, Mahboobeh Ghasemzadeh Rahbardar, Soghra Mehri, Hosseinzadeh H. A review of therapeutic potentials of milk thistle (Silybum marianum L.) and its main constituent, silymarin, on cancer, and their related patents. Iranian Journal of Basic Medical Sciences. 2022 Oct 1;25(10):1166–76. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9588316/ |
| 7. Surai P. Silymarin as a Natural Antioxidant: An Overview of the Current Evidence and Perspectives. Antioxidants. 2015 Mar 20;4(1):204–47. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4665566/ |
| 8. Abdel Moneim AE, Shehata AM, Alqahtani S, Alqahtani AM, Harakeh S. The protective effect of milk thistle (Silybum marianum) against oxidative stress and liver diseases: a comprehensive review. Oxid Med Cell Longev. 2023;2023:6682575. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11077231/ |
| 9. Medical News Today. Everything you need to know about milk thistle. 2023 [cited 2024 Nov 11]. Available from: https://www.medicalnewstoday.com/articles/320362#how-to-use |
| 10. Glutathione – an overview |
| 11. West H. 7 Science-Based Benefits of Milk Thistle [Internet]. Healthline. Healthline Media; 2018. Available from: https://www.healthline.com/nutrition/milk-thistle-benefits |
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