NOW Foods Glutathione with Milk Thistle Extract & Alpha Lipoic Acid

Glutathione· evidence: Limited

Glutathione is a small protein made by the body from three amino acids (cysteine, glycine and glutamic acid). It is one of the body's own antioxidants, and the body makes all it needs from protein in the diet.

It was long thought that swallowed glutathione is simply digested. One six-month trial found that 250 to 1,000 mg a day raised glutathione stores in the blood, but other trials found no change, and no study has shown a clear health benefit in healthy people. Claims about skin lightening or detox are not supported.

There are no authorised health claims for glutathione.

Typical dose: Supplements usually give 250 to 1,000 mg a day.

Safety: Appears well tolerated in short-term studies; may cause bloating or loose stools. Not well studied in pregnancy or breastfeeding. Glutathione is regulated as a novel food in Europe with a maximum set for food supplements, so check high-dose products.

Research we looked at:
Richie JP Jr, Nichenametla S, Neidig W, et al. Randomized controlled trial of oral glutathione supplementation on body glutathione stores. Eur J Nutr 2015;54(2):251-263.
Allen J, Bradley RD. Effects of oral glutathione supplementation on systemic oxidative stress biomarkers in human volunteers. J Altern Complement Med 2011;17(9):827-833.

Milk thistle (silymarin)· evidence: Limited

Milk thistle is a plant whose seeds contain a group of compounds called silymarin. It has a long traditional use and is one of the most-studied herbs.

Studies have looked at milk thistle in people with liver conditions, but well-designed trials have not shown a clear benefit. There is no good evidence that it 'detoxes' a healthy liver. As a botanical it has no authorised health claims, and we make no claims about the liver or any condition.

Anyone with liver symptoms or abnormal liver tests should see their GP.

Typical dose: Supplements usually give 100 to 600 mg of extract a day, standardised to about 70 to 80% silymarin.

Safety: Usually well tolerated; can cause stomach upset or a laxative effect. Avoid if you are allergic to plants in the daisy family (ragweed, chrysanthemums, marigolds). It may interact with some medicines, including diabetes medicines, so check with your pharmacist. Not recommended in pregnancy or breastfeeding.

Research we looked at:
National Center for Complementary and Integrative Health. Milk thistle. nccih.nih.gov/health/milk-thistle
European Medicines Agency, HMPC. European Union herbal monograph on Silybum marianum (L.) Gaertn., fructus. EMA/HMPC/294187/2013.

Alpha-lipoic acid· evidence: Limited

Alpha-lipoic acid (ALA, not to be confused with the omega-3 alpha-linolenic acid) is a compound the body makes itself and uses in energy production. It is also found in small amounts in meat, offal, spinach and broccoli.

At high doses it has been studied mainly in people with nerve problems linked to diabetes, where some trials showed modest effects, usually with injected rather than oral doses. Evidence in healthy people for energy, ageing or weight is limited. We make no claims about diabetes, blood sugar or nerve conditions.

There are no authorised health claims for alpha-lipoic acid.

Typical dose: Supplements usually give 100 to 600 mg a day.

Safety: Can cause nausea and, rarely, skin rash. It may lower blood sugar, so speak to your GP if you take diabetes medicines. A rare autoimmune reaction causing low blood sugar (insulin autoimmune syndrome) has been reported, mainly in people of East Asian descent. Not well studied in pregnancy.

Research we looked at:
Linus Pauling Institute, Oregon State University. Micronutrient Information Center: Lipoic acid. lpi.oregonstate.edu/mic/dietary-factors/lipoic-acid
Mijnhout GS, Kollen BJ, Alkhalaf A, et al. Alpha lipoic acid for symptomatic peripheral neuropathy in patients with diabetes: a meta-analysis of randomized controlled trials. Int J Endocrinol 2012;2012:456279.

Cost per daily dose lets you compare packs of different sizes fairly.Worked out from our current prices.