Some people say that large doses of vitamin C will deplete glutathione. Is that really the case?
Based on existing studies, high-dose vitamin C supplements do not appear to cause glutathione deficiency.
Don’t listen to these “pat on the head” experts
In fact, vitamin C and glutathione seem to work together to enhance antioxidant protection in the body:
1/ Vitamin C supplements have been shown to increase GSH levels in the body.
Studies have found that vitamin C supplements can increase plasma glutathione levels and enhance protective antioxidant effects in the blood.
2/ Studies have shown that vitamin C helps regenerate GSH by converting oxidized glutathione back into its active form.
This REDOX cycle between vitamin C and GSH enhances their antioxidant capacity.
3/ In one study, adults who took 500-1000 mg of vitamin C daily had an 18% increase in glutathione levels in their white blood cells over 13 weeks.
4/ Another study found that supplementation with 500 mg of vitamin C per day increased GSH in red blood cells by 47%.
5/ Vitamin C also appears to play an important antioxidant role in cells that contain high levels of GSH.
Studies have shown that vitamin C enhances glutathione recovery after oxidative stress, thereby improving cell survival potential.
6/ Studies have found that normal physiological concentrations of intracellular and extracellular vitamin C together with GSH provide comprehensive antioxidant protection.
High doses of vitamin C do not appear to cause deficiencies,
but instead support and enhance glutathione function in the body.
The two antioxidants appear to have a cooperative relationship, with vitamin C helping to maintain and recycle glutathione levels.
It is important to note that very high doses of any supplement should be taken under the supervision of a doctor, as other potential side effects unrelated to GSH levels may occur.
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Citations:
- [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10636510/
- [2] https://www.sciencedirect.com/science/article/pii/S0002916523055892
- [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4596346/
- [4] https://www.healthline.com/nutrition/how-to-increase-glutathione
- [5] https://www.jbc.org/article/S0021-9258%2820%2987425-0/fulltext