How can you naturally increase glutathione levels in your body. What foods are high in glutathione. Why is glutathione important for health. Which nutrients support glutathione production. How does lifestyle impact glutathione levels.

Understanding Glutathione: The Body’s Master Antioxidant

Glutathione is a powerful antioxidant produced naturally by the human body. Composed of three amino acids – glutamine, glycine, and cysteine – it plays a crucial role in combating oxidative stress and neutralizing free radicals. While the body typically generates sufficient glutathione, various factors can lead to depleted levels, including poor diet, chronic diseases, infections, persistent stress, and the natural aging process.

Maintaining optimal glutathione levels is essential for overall health and well-being. This article explores ten effective ways to naturally boost your glutathione levels through dietary choices and lifestyle modifications.

The Power of Sulfur-Rich Foods in Glutathione Production

Sulfur is a vital mineral necessary for the synthesis of glutathione. It’s found in two key amino acids: methionine and cysteine. To increase your sulfur intake and support glutathione production, consider incorporating the following foods into your diet:

• Animal proteins: Beef, fish, and poultry
• Cruciferous vegetables: Broccoli, Brussels sprouts, cauliflower, kale, watercress, and mustard greens
• Allium vegetables: Garlic, shallots, and onions

Research has demonstrated that consuming sulfur-rich vegetables can significantly reduce oxidative stress by elevating glutathione levels. The sulfur-containing compounds in allium vegetables have been particularly noted for their glutathione-boosting properties.

Can vegetarians and vegans obtain sufficient sulfur for glutathione production?

Yes, vegetarians and vegans can obtain adequate sulfur for glutathione production through plant-based sources. Cruciferous vegetables, legumes, nuts, and seeds are excellent options. Additionally, supplements like N-acetylcysteine (NAC) can provide the necessary sulfur compounds for those following a plant-based diet.

Harnessing the Power of Vitamin C for Glutathione Support

Vitamin C is a water-soluble nutrient renowned for its antioxidant properties. It plays a crucial role in maintaining and recycling glutathione levels in the body. Some vitamin C-rich foods include:

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries
• Kiwis
• Papayas
• Bell peppers

Studies have shown that vitamin C supplementation can significantly increase glutathione levels in both white and red blood cells. In one study, adults taking 500-1,000 mg of vitamin C daily for 13 weeks experienced an 18% increase in glutathione levels in their white blood cells. Another study reported a 47% increase in red blood cell glutathione levels after participants took 500 mg of vitamin C supplements daily.

Is there a difference between food sources and supplements for vitamin C’s impact on glutathione?

While the studies mentioned primarily focused on vitamin C supplements, it’s important to note that whole food sources of vitamin C may offer additional benefits. Foods rich in vitamin C often contain other antioxidants and nutrients that work synergistically to support overall health. However, further research is needed to determine if consuming vitamin C-rich foods has the same impact on glutathione levels as supplements.

Selenium: The Essential Mineral for Glutathione Activity

Selenium is a crucial mineral that acts as a cofactor for glutathione, meaning it’s necessary for the antioxidant’s optimal activity. To boost your selenium intake, consider adding these foods to your diet:

• Beef
• Chicken
• Fish
• Organ meats
• Cottage cheese
• Brown rice
• Brazil nuts

The Recommended Dietary Allowance (RDA) for selenium in adults is 55 mcg per day. This amount is based on maximizing the production of glutathione peroxidase, an important enzyme in the body’s antioxidant defense system.

Research has shown promising results regarding selenium supplementation and its impact on glutathione levels. In a study involving 45 adults with chronic kidney disease, participants received 200 mcg of selenium daily for three months, resulting in a significant increase in glutathione peroxidase levels. Another study demonstrated similar benefits for patients on hemodialysis who took selenium supplements.

Are there any risks associated with excessive selenium intake?

While selenium is essential for glutathione production, it’s important to be cautious about excessive intake. The tolerable upper intake level (UL) for selenium is set at 400 mcg per day. Consuming too much selenium can lead to toxicity, causing symptoms such as nausea, vomiting, hair loss, and neurological problems. It’s crucial to discuss selenium supplementation and appropriate dosage with a healthcare provider, especially if you have any underlying health conditions.

The Role of Exercise in Boosting Glutathione Levels

Regular physical activity not only promotes overall health but also plays a significant role in enhancing glutathione levels. Exercise induces a temporary oxidative stress in the body, which triggers an adaptive response, leading to increased production of antioxidants like glutathione.

Both aerobic exercises and resistance training have been shown to positively impact glutathione levels. A study published in the European Journal of Cardiovascular Prevention and Rehabilitation found that moderate-intensity exercise increased glutathione peroxidase activity in older adults. Another study in the Journal of Strength and Conditioning Research reported that resistance training led to elevated glutathione levels in young men.

How much exercise is needed to boost glutathione levels?

While the optimal amount of exercise for glutathione production may vary among individuals, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with strength training exercises at least twice a week. It’s important to start gradually and increase intensity over time, especially if you’re new to exercise or have any health concerns.

Sleep and Glutathione: The Importance of Quality Rest

Adequate sleep is crucial for maintaining optimal glutathione levels in the body. During sleep, the body undergoes various restorative processes, including the synthesis and regeneration of antioxidants like glutathione. Chronic sleep deprivation has been linked to decreased glutathione levels and increased oxidative stress.

A study published in the journal Sleep found that individuals who consistently slept less than 7 hours per night had lower levels of glutathione compared to those who slept 7-9 hours. Another study in the Journal of Psychiatric Research reported that sleep deprivation led to a significant decrease in glutathione levels in the hippocampus of rats, highlighting the importance of sleep for maintaining brain health.

What are some strategies to improve sleep quality for better glutathione production?

To enhance sleep quality and support glutathione production, consider implementing the following strategies:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Limit exposure to blue light from electronic devices before bed
• Ensure your bedroom is dark, quiet, and cool
• Avoid caffeine and alcohol close to bedtime
• Practice stress-reduction techniques like meditation or deep breathing exercises

The Impact of Stress Management on Glutathione Levels

Chronic stress can significantly deplete glutathione levels in the body. When we experience stress, our bodies produce stress hormones like cortisol, which can interfere with glutathione synthesis and increase oxidative stress. Therefore, effective stress management is crucial for maintaining optimal glutathione levels.

A study published in the journal Psychoneuroendocrinology found that individuals with higher levels of perceived stress had lower levels of glutathione in their blood. Another study in the Journal of Psychiatric Research demonstrated that chronic stress led to decreased glutathione levels in the brain, particularly in areas associated with mood regulation.

Which stress management techniques are most effective for supporting glutathione production?

Several stress management techniques have been shown to positively impact glutathione levels:

1. Mindfulness meditation: Regular practice has been associated with increased glutathione levels and reduced oxidative stress.
2. Yoga: Combines physical activity with mindfulness, potentially offering dual benefits for glutathione production.
3. Deep breathing exercises: Can help activate the parasympathetic nervous system, reducing stress and supporting antioxidant production.
4. Progressive muscle relaxation: May help lower cortisol levels and support overall antioxidant status.
5. Time in nature: Exposure to green spaces has been linked to reduced stress and improved antioxidant levels.

Exploring the Benefits of Whey Protein for Glutathione Synthesis

Whey protein is not only a popular supplement among athletes and fitness enthusiasts but also a potential ally in boosting glutathione levels. Whey protein is rich in cysteine, one of the key amino acids required for glutathione synthesis. Additionally, it contains other sulfur-containing amino acids that support glutathione production.

A study published in the Journal of Nutritional Biochemistry found that supplementation with whey protein increased glutathione levels in patients with HIV. Another study in the European Journal of Clinical Nutrition reported that whey protein supplementation led to increased glutathione levels and improved antioxidant status in cancer patients undergoing chemotherapy.

How much whey protein is needed to support glutathione production?

While the optimal amount of whey protein for glutathione production may vary depending on individual factors, most studies have used doses ranging from 20-40 grams per day. It’s important to note that excessive protein intake can have negative health effects, so it’s best to consult with a healthcare professional or registered dietitian to determine the appropriate amount for your specific needs.

For those who prefer plant-based options or are lactose intolerant, alternative protein sources rich in cysteine include:

• Hemp seeds
• Chia seeds
• Pumpkin seeds
• Spirulina
• Sunflower seeds

The Potential of Turmeric in Enhancing Glutathione Levels

Turmeric, a vibrant yellow spice commonly used in Indian cuisine, has gained significant attention for its potential health benefits. Its active compound, curcumin, has been shown to have powerful antioxidant and anti-inflammatory properties. Emerging research suggests that curcumin may also play a role in supporting glutathione levels in the body.

A study published in the Journal of Ethnopharmacology found that curcumin supplementation increased glutathione levels and antioxidant enzyme activities in rats exposed to oxidative stress. Another study in the journal PLoS One demonstrated that curcumin enhanced glutathione synthesis in human cell lines, potentially offering protection against oxidative damage.

How can turmeric be incorporated into the diet to support glutathione production?

To harness the potential glutathione-boosting benefits of turmeric, consider the following strategies:

• Add turmeric to savory dishes like curries, soups, and stir-fries
• Prepare a turmeric latte or “golden milk” with plant-based milk and a pinch of black pepper (which enhances curcumin absorption)
• Include turmeric in smoothies or juices
• Create a turmeric-based salad dressing
• Consider curcumin supplements under the guidance of a healthcare professional

It’s important to note that while turmeric shows promise in supporting glutathione levels, more research is needed to fully understand its effects and optimal dosage in humans.

The Role of Alpha-Lipoic Acid in Glutathione Regeneration

Alpha-lipoic acid (ALA) is a naturally occurring antioxidant that plays a crucial role in energy metabolism and has been shown to support glutathione levels in the body. ALA has the unique ability to regenerate other antioxidants, including glutathione, vitamin C, and vitamin E, helping to maintain a robust antioxidant defense system.

A study published in the Free Radical Biology and Medicine journal found that ALA supplementation increased glutathione levels in various tissues in aged rats. Another study in the European Journal of Pharmacology demonstrated that ALA protected against glutathione depletion in human neuroblastoma cells exposed to oxidative stress.

What are the best dietary sources of alpha-lipoic acid?

While the body produces small amounts of ALA, it can also be obtained through diet or supplements. Some food sources of ALA include:

• Red meat (especially organ meats like kidney, heart, and liver)
• Spinach
• Broccoli
• Tomatoes
• Brussels sprouts
• Potatoes
• Peas

It’s worth noting that the amount of ALA in food sources is relatively small compared to supplement doses used in studies. If considering ALA supplementation, it’s essential to consult with a healthcare provider to determine the appropriate dosage and ensure it doesn’t interfere with any existing medications or health conditions.

Glutathione and Hydration: The Importance of Adequate Water Intake

Proper hydration is crucial for overall health and plays a significant role in supporting glutathione function and production. Water is essential for various bodily processes, including the transport of nutrients and the elimination of toxins. Adequate hydration helps maintain the body’s antioxidant defenses, including glutathione.

A study published in the European Journal of Clinical Nutrition found that even mild dehydration can increase oxidative stress in the body. Another study in the Journal of Applied Physiology demonstrated that dehydration led to decreased glutathione levels and increased oxidative damage in skeletal muscle tissue.

How much water should be consumed daily to support glutathione levels?

While individual water needs may vary based on factors such as age, activity level, climate, and overall health, general guidelines suggest:

• For men: About 15.5 cups (3.7 liters) of fluids per day
• For women: About 11.5 cups (2.7 liters) of fluids per day

These recommendations include fluids from water, other beverages, and food. To ensure adequate hydration:

1. Drink water throughout the day, not just when thirsty
2. Consume water-rich foods like fruits and vegetables
3. Monitor urine color (pale yellow indicates good hydration)
4. Increase fluid intake during physical activity or in hot weather
5. Consider using a water tracking app or bottle to monitor intake

By maintaining proper hydration, you can support your body’s glutathione levels and overall antioxidant defenses, contributing to better health and well-being.

10 Natural Ways to Increase Your Glutathione Levels

Your body produces the glutathione it needs, but sometimes your levels may run low. You can consume it naturally from foods like kale or garlic. Here are 10 different ways to boost your glutathione levels.

Glutathione is one of the body’s most important and potent antioxidants. Antioxidants are substances that reduce oxidative stress by combating free radicals in the body.

While most antioxidants are found in the foods you eat, glutathione is produced by your body. It is primarily made up of three amino acids: glutamine, glycine and cysteine (1).

There are a number of reasons why your body’s glutathione level may become depleted, including poor diet, chronic disease, infection and constant stress.

Glutathione is also known to decrease with age (1).

Maintaining adequate levels of this antioxidant is incredibly important. Below are 10 of the best ways to increase your glutathione levels naturally.

1. Consume Sulfur-Rich Foods

Sulfur is an important mineral that occurs naturally in some plant and protein foods.

It’s required for the structure and activity of important proteins and enzymes in the body. Notably, sulfur is required for the synthesis of glutathione (2).

Sulfur is found in two amino acids in food: methionine and cysteine. It’s primarily derived from dietary proteins, such as beef, fish and poultry.

However, there are vegetarian sources of sulfur as well, such as cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, kale, watercress and mustard greens.

A number of human and animal studies have found that eating sulfur-rich vegetables may reduce oxidative stress by increasing glutathione levels (3, 4, 5).

Allium vegetables, including garlic, shallots and onions, also boost glutathione levels — likely due to their sulfur-containing compounds (6, 7).

Summary

Sulfur is important for producing glutathione. Therefore, make sure you’re eating sulfur-rich proteins such as beef, fish and poultry, as well as allium and cruciferous vegetables.

2. Increase Your Vitamin C Intake

Vitamin C is a water-soluble vitamin found in a variety of foods, particularly fruits and vegetables.

Strawberries, citrus fruits, papayas, kiwis and bell peppers are all examples of foods rich in vitamin C.

This vitamin has many functions, including working as an antioxidant to protect cells from oxidative damage. It also maintains the body’s supply of other antioxidants, including glutathione.

Researchers have discovered that vitamin C may help increase glutathione levels by attacking free radicals first, thereby sparing glutathione.

They also found that vitamin C helps reprocess glutathione by converting oxidized glutathione back to its active form (8).

In fact, researchers have found that taking vitamin C supplements increased glutathione levels in white blood cells in healthy adults.

In one study, adults took 500–1,000 mg of vitamin C daily for 13 weeks, leading to an 18% increase of glutathione in white blood cells (8).

Another study showed that taking 500 mg of vitamin C supplements per day increased glutathione in red blood cells by 47% (9).

However, these studies involved vitamin C supplements. Given that supplements are concentrated versions of the vitamin, it’s unclear if foods would have the same effect.

Further research is needed to determine if you can increase glutathione levels by eating foods containing vitamin C.

Summary

Vitamin C plays a vital role in maintaining glutathione levels. For this reason, taking vitamin C supplements may help increase glutathione levels in your body.

3. Add Selenium-Rich Foods to Your Diet

Selenium is an essential mineral and a glutathione cofactor, meaning it’s a substance needed for glutathione activity.

Some of the best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts.

By increasing your intake of selenium, you may help maintain or increase your body’s supply of glutathione.

The Recommended Dietary Allowance (RDA) for selenium for adults is 55 mcg. This is based on the amount needed to maximize the production of glutathione peroxidase (10).

One study investigated the effects of selenium supplements in 45 adults with chronic kidney disease. All of them received 200 mcg of selenium daily for three months.

Interestingly, all of their glutathione peroxidase levels increased significantly (11).

Another study showed that taking selenium supplements increased glutathione peroxidase levels in patients on hemodialysis (12).

Again, the above studies involved supplements, rather than selenium-rich foods.

Additionally, it’s important to note that the tolerable upper intake level (UL) is set at 400 mcg per day. Due to possible toxicity, be sure to discuss selenium supplements and dosage with your healthcare provider.

For most healthy adults, eating a balanced diet with selenium-rich foods will ensure adequate levels of selenium — and, therefore, healthy glutathione levels.

Summary

Selenium is a cofactor for the production of glutathione. Fish, organ meats, and Brazil nuts are all selenium-rich foods that may help increase your levels naturally.

4. Eat Foods Naturally Rich in Glutathione

The human body produces glutathione, but there are also dietary sources. Spinach, avocados, asparagus and okra are some of the richest dietary sources (13).

However, dietary glutathione is poorly absorbed by the human body. Additionally, cooking and storage conditions can decrease the amount of glutathione found in food.

Despite having a lower impact on increasing glutathione levels, glutathione-rich foods may help decrease oxidative stress.

For example, a non-experimental study showed that people who consumed the most glutathione-rich foods had a lower risk of developing mouth cancer (14).

Ultimately, further research is warranted to fully understand the effect of glutathione-rich foods on oxidative stress and glutathione levels.

Summary

Dietary glutathione is not fully absorbed by the body. However, including foods naturally high in glutathione, like avocados, spinach, and okra, may help decrease oxidative stress.

5. Supplement With Whey Protein

Your body’s production of glutathione depends on certain amino acids.

An amino acid called cysteine is a particularly important amino acid that is involved in glutathione synthesis.

Foods rich in cysteine, such as whey protein, may increase your glutathione supply (15).

In fact, research strongly supports this claim, as many studies have found that whey protein may increase levels of glutathione and, therefore, reduce oxidative stress (16, 17, 18, 19).

Summary

Whey protein is a good source of cysteine, which helps maintain adequate glutathione production. Therefore, whey protein may help increase your levels.

6. Consider Milk Thistle

Milk thistle supplements are another way to boost glutathione levels naturally.

This herbal supplement is extracted from the milk thistle plant, known as Silybum marianum.

Milk thistle is comprised of three active compounds, collectively known as silymarin. Silymarin is found in high concentrations in milk thistle extract and is well known for its antioxidant properties (20).

Furthermore, silymarin has been shown to increase glutathione levels and prevent depletion in both test-tube and rodent studies (21, 22).

Researchers believe that silymarin is able to maintain glutathione levels by preventing cell damage (23).

Summary

The active ingredient in milk thistle extract is called silymarin. Milk thistle supplements may cause an increase in glutathione levels, likely attributed to silymarin.

7. Try Turmeric Extract

Turmeric is a vibrant yellow-orange herb and a popular spice in Indian cuisine.

The herb has been used medicinally in India since ancient times. The medicinal properties of turmeric are likely linked to its main component, curcumin (24).

The curcumin content is much more concentrated in the extract form of turmeric, compared to the spice.

Numerous animal and test-tube studies have shown that turmeric and curcumin extract have the ability to increase glutathione levels (25, 26, 27, 28).

Researchers conclude that the curcumin found in turmeric may assist in restoring adequate levels of glutathione and improve the activity of glutathione enzymes.

To experience an increase in glutathione levels, you would need to take turmeric extract, as it would be extremely difficult to consume the same levels of curcumin with turmeric spice.

Summary

Curcumin, an important ingredient in turmeric, may increase glutathione levels. Although flavoring your food with turmeric can be tasty, you need the more concentrated forms of curcumin found in turmeric extract to increase your levels.

8. Get Enough Sleep

A good night’s rest is essential for overall health. Interestingly, long-term lack of sleep can cause oxidative stress and even hormone imbalances (29).

Furthermore, research has shown that chronic lack of sleep may decrease glutathione levels.

For example, a study measuring glutathione levels in 30 healthy people and 30 people with insomnia found that glutathione peroxidase activity was significantly lower in those with insomnia (30).

Multiple animal studies have also shown that sleep deprivation causes a decrease in glutathione levels (31, 32, 33).

Therefore, making sure you get good, restorative sleep each night may help maintain or boost your levels of this antioxidant.

Summary

Chronic lack of sleep can cause a decrease in glutathione levels. Conversely, getting enough sleep on a regular basis can help increase or maintain your levels.

9. Exercise Regularly

Regular physical activity has long been recommended by physicians and healthcare providers. It’s no surprise that exercise is good for both your physical and mental health.

Recent research shows that exercise is also helpful in maintaining or increasing antioxidant levels, especially glutathione.

Completing a combination of both cardio and circuit weight training increases glutathione the most, compared to completing cardio or weight training alone (34).

However, athletes who overtrain without maintaining adequate nutrition and rest may be at risk of decreased glutathione production (35).

Therefore, be sure to incorporate physical activity into your regular routine in a gradual and sensible way.

Summary

Regular physical activity, specifically cardio and weight training, may help increase glutathione levels. However, overtraining without a balanced diet and proper rest can deplete your levels.

10. Avoid Drinking Too Much Alcohol

It’s no surprise that many adverse health effects are associated with chronic and excessive alcohol intake.

Alcoholism is commonly associated with ailments such as liver cirrhosis, brain damage and pancreatitis.

While not as well known, lung damage is also an adverse effect of alcoholism. This is likely related to a depletion of glutathione levels in the lungs.

The small airways of the lungs require glutathione to function properly. In fact, healthy lungs have up to 1,000 times more glutathione than other parts of the body (36).

Depletion of glutathione in the lungs of alcoholics is most likely due to oxidative stress caused by chronic alcohol use (37).

Research has identified an 80–90% decrease in lung glutathione levels in those who regularly consume excessive amounts of alcohol (38).

Thus, limiting your alcohol intake may help you maintain healthy glutathione levels.

Summary

Alcoholism decreases glutathione levels throughout the body, especially in the lungs. People who regularly consume excessive amounts of alcohol can have an 80–90% decrease in lung glutathione.

The Bottom Line

Glutathione is an important antioxidant that is primarily made by the body, but is also found in dietary sources.

Unfortunately, your levels of this antioxidant can be depleted due to many factors, such as aging, a poor diet and a sedentary lifestyle.

Luckily, you can maintain appropriate glutathione levels by increasing your physical activity, avoiding drinking too much alcohol, getting enough sleep and eating a balanced diet.

Taking milk thistle, turmeric or whey protein supplements may also help boost your levels.

At the end of the day, there are many simple and natural ways you can increase your levels of this important and potent antioxidant.

The 7 Best Glutathione Foods

Grub packed with the “master antioxidant” can help supercharge your immune system.

• By
  Sydney Bueckert, NASM CPT, CES, FNS, GPT

• Expert Review by Imashi Fernando, MD, RD

• June 6, 2023

When you feel a cold coming on, there’s one immunity-boosting vitamin you always reach for: vitamin C. And yes, vitamin C is a powerful antioxidant that fights inflammation and keeps your body healthy, so keep pouring OJ when you get the sniffles. But it’s certainly not the only antioxidant that can ward off unwanted sickness. Glutathione—your body’s master antioxidant and maestro of the immune system—is your first line of defense against oxidative stress.

Longevity doctor Mark Hyman, M.D. touts glutathione as the secret to preventing age-related diseases like cancer, heart disease, and dementia (1). It acts as an antioxidant, working to counteract free radicals and minimize oxidative stress, which can harm your body’s cells.

Your body produces its own glutathione, but according to Imashi Fernando, M.S., R.D., poor diet, pollution, toxins, medications, stress, aging, and infections can deplete your glutathione levels. Signs you might have low glutathione levels include low quality sleep, persistent brain fog, low immunity, and fatigue. 

How to get more glutathione? You can eat your way to higher glutathione levels, per Fernando. Here’s how. 

Glutathione at a Glance

• Glutathione is your body’s master antioxidant and has been touted as an immune system booster, anti-aging powerhouse, and cancer preventer. 
• Glutathione is naturally synthesized in your body from major amino acids. 
• As we age, we lack key amino acids needed to build glutathione, and can suffer from glutathione deficiency. 

Why Not Just Eat Glutathione Rich Foods? 

To get more glutathione you could eat more glutathione-rich foods, like cucumber, avocado, spinach, green beans, asparagus, and okra. However, per Fernando, raw glutathione is poorly absorbed by the human body because it’s often broken down by the digestive system before it can be absorbed.

Instead, focusing on eating glutathione precursors (like amino acids: cysteine, glycine, and glutamic acid), cofactors (like selenium and vitamin C), and other healthy, whole foods which give your body the energy and components it needs to synthesize glutathione may be more impactful (1). What foods are those exactly? Glad you asked. 

Foods That Increase Glutathione

Here, the glutathione-supporting foods to scribble on your shopping list. 

1. Brassica vegetables

High in vitamins C and K, fiber, and beta-carotene, crunchy brassica vegetables (also known as cruciferous vegetables) are spiked with sulforaphane, a sulfur-rich compound, that studies have shown can increase glutathione and glutathione-related enzymes (2).

Brassica vegetables include brussels sprouts, kale, cauliflower, bok choy, and cabbage. Other sulfur-rich plants include allium vegetables like garlic, onions, and shallots, as well as fiber-packed beans and legumes.

Stir-fries, salads, soups, taco toppings, crispy snacks, and roasted side dishes are just a few of the many ways Fernando recommends sneaking these veggies into your weekly routine. However you choose to serve them up, consider eating them raw or mildly steamed, as one study suggests this can preserve the integrity of sulfur compounds (3).

EAT BETTER

2. Vitamin C foods

If you needed another reason to eat more vitamin C, here it is. Vitamin C, works as an antioxidant to protect your cells from oxidative damage while maintaining the body’s supply of other antioxidants, including glutathione.

One study found that vitamin C plays an important role in restoring depleted glutathione levels (4). In turn, glutathione might increase recycling of vitamin C, enhancing it’s protective effect on oxidative stress (5). 

Seek out vitamin C-loaded strawberries, citrus fruits, papayas, kiwis, or bell peppers next time you’re on the hunt for a boost of glutathione. Even better, whip up a vitamin C smoothie packed with strawberries, oranges, kiwis, and a banana for your daily dose of potassium.

3. Polyphenol-rich foods

Polyphenols are a category of compounds naturally found in plant foods—such as fruits, vegetables, herbs, spices (for example, turmeric and curcumin), tea, dark chocolate, wine, and anti-aging coffee—that act as antioxidants, and have been linked to a decreased risk for cardiovascular diseases such as heart attack and coronary artery disease (6). Polyphenols also associated with an increase in glutathione levels.

One study uncovered that drinking both conventional and organic grape juice led to significantly increased glutathione, and overall antioxidant activity when compared with water (7). Another found that weight lifters who consumed pomegranate juice before two Olympic weightlifting sessions experienced a 6.8 percent increase in blood glutathione peroxidase (8).

Fernando advises choosing whole fruit over fruit juice to take advantage of the high fiber content in fruit. If juice is your only option, she recommends limiting added sugars, and drinking no more than two cups a day.

4. Whey protein

Your favorite post-workout recovery drink may have benefits beyond helping you build muscle. Since precursors of glutathione are amino acids, whey protein may influence the amino acid pool your body can draw from to synthesize glutathione.

For instance, a study published in The Journal of Nutritional Biochemistry found that overweight individuals affected with diabetes mellitus or impaired fasting glucose who consumed 40 grams of whey protein a day saw an increase in glutathione peroxidase (9).  

Another found after completing an intense resistance training workout, young men who supplemented with whey protein saw significant increases in glutathione peroxidase in comparison to a placebo group (10).

Plus, whey protein is a quick and easy way to help your muscles recover and repair faster. Win-win.

More Protein

5. Selenium-rich foods

Add selenium to the ever-growing list of antioxidants that aren’t just immunity champions, but give glutathione a helping hand. Selenium is a glutathione cofactor. In other words, selenium helps glutathione do it’s thing.

Eating a balanced diet including selenium-rich foods will ensure healthy levels of both. The Recommended Dietary Allowance (RDA) for men is 55 micrograms a day. It’s also worth noting that excess selenium can lead to increased oxidative stress rather than relieve it, so consume no more than 400 micrograms of selenium per day.

To get more, load your plate with beef, lean chicken, fish, organ meats, brown rice, brazil nuts, and cottage cheese.

6. Omega-3 fatty acids

Thanks to their anti-inflammatory properties, mighty omega-3s may help glutathione play defense against inflammation and oxidative stress. 

One study found that Parkinson’s patients who took 1000mg of omega-3 fatty acids from flaxseed oil along with 400IU of vitamin E for 12 weeks saw an increase in blood glutathione concentrations and an overall decrease in inflammatory markers (11).

Fatty fish, flaxseeds, chia seeds, and walnuts are just a few of the ways to get more  omega-3’s in your diet. Fernando champions at least two servings of fatty fish a week, adding flax and chia seeds to your smoothies or oatmeal, and snacking on walnuts in the afternoon.

HEALTHY FATS

7. Milk thistle

Milk thistle supplements are another simple way to boost glutathione naturally; and, according to Hyman, has long been used to treat liver disease (12).

Milk thistle is comprised of three active compounds, collectively known as silymarin—which is well known for its antioxidant properties—what researchers believe supports glutathione by preventing cell damage. 

Health Benefits of Glutathione

Glutathione has gained buzz in recent years for its ability to keep you healthy in the short term while fighting against chronic diseases. Here, the other benefits you can expect from eating more: 

• Reduces oxidative stress/inflammation
• Supports the brain
• Improves skin
• Supports immune system
• Improves liver health
• Boosts strength and physical performance
• May extend lifespan

MORE GLUTATHIONE

Other Ways to Increase Levels of Glutathione

Get enough sleep

Add glutathione to your list of reasons to catch some z’s. One study measuring levels of glutathione in 30 healthy people and 30 people with insomnia found that glutathione peroxidase was significantly lower in people with insomnia (13). Seek to improve your sleep hygiene to protect your glutathione levels.

Exercise regularly

If you’re looking for a swell of motivation to get you off the couch, physical activity isn’t only good for your physical and mental well-being. According to one study, moderate exercise may increase glutathione levels (14).

Another study suggests a combination of strength and cardio increases glutathione the most in comparison to cardio and strength training alone (15). So, hit the gym and get a good variety of activities throughout the week.

Smoke and drink in moderation

Interestingly, the small airways of your lungs require glutathione to function properly. Healthy lungs have up to 1,000 times more glutathione than other parts of the body.

One study linked chronic alcohol consumption to linked to an 80-90 percent decrease in lung glutathione levels (16). Another suggests that a combination of smoking and alcohol can decrease glutathione activity (17). If you do smoke or enjoy indulging a sip of whiskey, keep it to a minimum to bolster your glutathione.

Get injections

Glutathione is naturally synthesized in your body from major amino acids cysteine, glycine, and glutamic acid. However, as we age, studies show we lack cysteine and glycine—two key building blocks of glutathione (18). “This could help explain why older adults are more likely to experience glutathione deficiencies,” says Fernando.

She notes that smokers, older adults, people with chronic health conditions like diabetes, or people with weakened immune systems may benefit from glutathione supplementation.

Supplementation comes in many forms, but “intravenous, sublingual, and liposomal forms of glutathione are more effective because they are more protected from the digestive system,” notes Fernando.

Glutathione injections bypass the digestive system and are safe, and widely available. Before getting a jab, you’ll need to get a prescription from your doctor. The typical dose varies from person to person, so work with your doctor to find the right amount for you.

Are You Ready to Meet the Master (Antioxidant)?

Glutathione is the first line of defense against oxidative stress, processing toxins out of our body, neutralizing free radicals, increasing cellular function, and promoting cellular turnover. Now available through Hone.

The Bottom Line

• Glutathione is a powerful antioxidant that is your body’s first line of defense against oxidative stress.
• You can increase glutathione through eating glutathione foods, but since it’s poor absorbed glutathione-supporting foods may be a better bet.
• You can also boost glutathione by getting good sleep, exercising regularly, minimizing smoking and drinking, or getting injections.

References

1.

Minich, D. et al (2019). A Review of Dietary (Phyto) Nutrients for Glutathione Support. 

2. Sedlak, T. et al (2018). Sulforaphane Augments Glutathione and Influences Brain Metabolites in Human Subjects: A Clinical Pilot. 

3. Kramer, S. et al (2017). Sulforaphane Formation and Bioaccessibility Are More Affected By Steaming Time Than Meal Composition During In Vitro Digestion of Broccoli.

4. Park, S. et al (2018). Vitamin C in Cancer: A Metabolomics Perspective.

5. Martins, M. et al (2021). Vitamin C Decreases Reduced Glutathione in Chronic Haemodyalisis Patients: a Pilot, Randomised, Double-Blind Trial.

6. Behl, T. et al (2020). Pleotropic Effects of Polyphenols in Cardiovascular System. 

7. Toaldo, I. et al (2016) Acute Consumption of Oranig and Conventional Tropical Grape Juices (Vitis Labrusca L.) Increases Antioxidants in Plasma and Erythrocytes, but Not Glucose and Uric Acid Levels, In Healthy Individuals. 

8. Ammar, A.

et al (2017) Effects of Pomegranate Juice on Oxidative Stress Biomarkers Following Weightlifting Exercise. 

9. Flaim, C. et al (2017). Effects of Whey Protein Supplementation on Oxidative Stress, Body Composition and Glucose Metabolism Among Overweight People Affected by Diabetes Mellitus or Impaired Fasting Glucose: A Pilot Study 

10.Behboudi, L. et al (2019). The Effect of Whey Protein Supplementation After Eccentric Resistance Exercise on Glutathione Peroxidase and Lactate Dehydrogenase in Non-Trained Young Men. 

11. Taghizadeh, M. et al (2017). The Effects of Omega-3 Fatty Acids and Vitamin E Co-Supplementation on Clinical and Metabolic Status in Patients with Parkinson’s Disease: A Randomized, Double-Blind, Placebo-Controlled Trial. 

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13. Gulec, A. et al (2012). Oxidative Stress in Patients With Primary Insomnia. 

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16. Joshi, P. et al (2007) The Alcoholic Lung: Epidemiology, Pathophysiology, and Potential Therapies. https://pubmed.ncbi.nlm.nih.gov/17220370/

17. Ramgir, S et al (2014) Impact of Smoking and Alcohol Consumption on Oxidative Status in Male Infertility and Sperm Quality. 

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LIVE LONGER

Want to Be a Kick-Ass 100-Year-Old? Steal Peter Attia’s Workout Routine, Stat

By Sydney Bueckert, NASM CPT, CES, FNS, GPT

Where is glutathione found? Main food sources