What are the best foods to increase glutathione levels naturally. How can you boost your body’s production of this vital antioxidant. Which lifestyle changes support optimal glutathione levels.

Understanding Glutathione: Your Body’s Master Antioxidant

Glutathione is often referred to as the body’s master antioxidant due to its crucial role in combating oxidative stress and neutralizing free radicals. This powerful molecule is produced naturally within our cells and is composed of three amino acids: glutamine, glycine, and cysteine. Unlike many other antioxidants that we obtain from our diet, glutathione is synthesized internally, making it a unique and essential component of our cellular health.

Why is maintaining adequate glutathione levels so important? As we age, face chronic diseases, or experience prolonged stress, our glutathione levels can become depleted. This depletion can leave our cells vulnerable to damage and contribute to various health issues. Fortunately, there are several natural ways to support and boost your body’s glutathione production.

Sulfur-Rich Foods: The Foundation of Glutathione Synthesis

One of the most effective ways to increase your glutathione levels is by consuming sulfur-rich foods. Sulfur is a critical mineral required for the synthesis of glutathione and is found in two key amino acids: methionine and cysteine. While animal proteins like beef, fish, and poultry are excellent sources of dietary sulfur, there are also plenty of plant-based options available.

Cruciferous Vegetables: Nature’s Sulfur Powerhouses

Cruciferous vegetables are among the best plant-based sources of sulfur-containing compounds. These include:

• Broccoli
• Brussels sprouts
• Cauliflower
• Kale
• Watercress
• Mustard greens

Research has shown that consuming these sulfur-rich vegetables can significantly reduce oxidative stress by boosting glutathione levels. In fact, several human and animal studies have demonstrated the potent antioxidant effects of cruciferous vegetables on cellular health.

Allium Vegetables: Sulfur-Containing Superfoods

Another group of vegetables known for their sulfur content and glutathione-boosting properties are allium vegetables. These include:

• Garlic
• Shallots
• Onions

The sulfur-containing compounds in these vegetables have been shown to enhance glutathione levels and provide numerous health benefits. Incorporating a variety of these foods into your diet can help support your body’s natural glutathione production.

Vitamin C: A Powerful Ally in Glutathione Production

Vitamin C is a well-known antioxidant that plays a crucial role in maintaining and supporting glutathione levels in the body. This water-soluble vitamin not only acts as an antioxidant itself but also helps to regenerate other antioxidants, including glutathione.

How does vitamin C support glutathione production? Research has shown that vitamin C can help increase glutathione levels through several mechanisms:

1. It acts as a first line of defense against free radicals, sparing glutathione for other essential functions.
2. Vitamin C assists in recycling oxidized glutathione back to its active form, effectively increasing its availability in the body.
3. It may directly stimulate the production of glutathione in cells.

While studies have primarily focused on vitamin C supplements, incorporating vitamin C-rich foods into your diet can also be beneficial. Some excellent dietary sources of vitamin C include:

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

By ensuring an adequate intake of vitamin C through diet or supplementation, you can support your body’s glutathione levels and overall antioxidant defenses.

Selenium: The Essential Mineral for Glutathione Function

Selenium is a trace mineral that plays a vital role in glutathione activity. It acts as a cofactor for the enzyme glutathione peroxidase, which is responsible for utilizing glutathione to neutralize harmful peroxides in the body. By increasing your intake of selenium, you can help maintain or even boost your body’s supply of active glutathione.

What are some selenium-rich foods to include in your diet? Consider adding these options to your meals:

• Brazil nuts (one of the richest dietary sources of selenium)
• Beef
• Chicken
• Fish (especially tuna and halibut)
• Organ meats
• Cottage cheese
• Brown rice

The Recommended Dietary Allowance (RDA) for selenium in adults is 55 micrograms per day. This amount is based on the optimal production of glutathione peroxidase. While selenium supplementation has shown promising results in increasing glutathione levels, particularly in individuals with certain health conditions, it’s important to note that excessive selenium intake can be toxic.

Exercise: A Natural Glutathione Booster

Regular physical activity isn’t just good for your cardiovascular health and muscles; it can also have a positive impact on your glutathione levels. Exercise has been shown to increase glutathione production and enhance the activity of glutathione-related enzymes.

How does exercise boost glutathione levels? There are several mechanisms at play:

1. Exercise induces mild oxidative stress, which can stimulate the body’s antioxidant defenses, including glutathione production.
2. Regular physical activity improves the efficiency of mitochondria, the cellular powerhouses, which can lead to reduced oxidative stress and increased glutathione levels.
3. Exercise enhances the expression of genes involved in glutathione synthesis and metabolism.

What types of exercise are most beneficial for glutathione production? While any form of regular physical activity can be helpful, studies have shown that both aerobic exercise and resistance training can positively impact glutathione levels. Aim for a balanced exercise routine that includes:

• Moderate-intensity aerobic activities (e.g., brisk walking, cycling, swimming) for at least 150 minutes per week
• Strength training exercises targeting major muscle groups at least twice a week
• High-intensity interval training (HIIT) sessions, which have shown particular promise in boosting antioxidant defenses

Remember to start gradually and consult with a healthcare professional before beginning any new exercise program, especially if you have pre-existing health conditions.

Sleep and Stress Management: Key Factors in Glutathione Maintenance

While diet and exercise play crucial roles in supporting glutathione levels, it’s equally important to address lifestyle factors that can impact your body’s antioxidant defenses. Two key areas to focus on are sleep quality and stress management.

The Importance of Quality Sleep

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

How can you improve your sleep to support glutathione production?

• Aim for 7-9 hours of sleep per night
• Establish a consistent sleep schedule
• Create a relaxing bedtime routine
• Avoid electronic devices before bed
• Ensure your sleeping environment is cool, dark, and quiet

Effective Stress Management Techniques

Chronic stress can deplete glutathione levels and compromise your body’s antioxidant defenses. Implementing stress-reduction techniques can help maintain healthy glutathione production. Consider incorporating these practices into your daily routine:

• Meditation or mindfulness exercises
• Deep breathing techniques
• Yoga or tai chi
• Engaging in hobbies or creative activities
• Spending time in nature
• Seeking social support from friends and family

By prioritizing quality sleep and effective stress management, you can create an environment that supports optimal glutathione production and overall cellular health.

Glutathione-Boosting Supplements: Potential Benefits and Considerations

While focusing on dietary sources and lifestyle factors is the primary approach to supporting glutathione levels, some individuals may consider supplementation. It’s important to note that the effectiveness of oral glutathione supplements has been debated, as the molecule can be broken down in the digestive tract before being absorbed.

However, there are several supplement options that may indirectly support glutathione production:

N-Acetyl Cysteine (NAC)

NAC is a precursor to cysteine, one of the amino acids required for glutathione synthesis. It has shown promise in increasing glutathione levels and is often used in clinical settings to treat acetaminophen overdose.

Alpha-Lipoic Acid

This antioxidant has been shown to increase glutathione levels in various tissues and may help recycle existing glutathione.

Milk Thistle

The active compound in milk thistle, silymarin, has been found to increase glutathione levels in the liver and may have protective effects against oxidative stress.

Whey Protein

Rich in cysteine, whey protein can provide the building blocks necessary for glutathione synthesis. It’s particularly effective when derived from non-denatured sources.

Before starting any supplementation regimen, it’s crucial to consult with a healthcare professional. They can help determine if supplements are necessary and recommend appropriate dosages based on your individual health needs and potential interactions with medications.

The Role of Glutathione in Aging and Disease Prevention

As we explore the various ways to boost glutathione levels, it’s important to understand the broader implications of maintaining optimal glutathione status in the body. Glutathione plays a crucial role in numerous physiological processes and has been linked to various aspects of health and longevity.

Glutathione and Aging

One of the hallmarks of aging is a decline in glutathione levels. This decrease can contribute to the accumulation of oxidative damage and the progression of age-related diseases. By supporting glutathione production throughout life, we may be able to:

• Slow the aging process at a cellular level
• Maintain cognitive function and brain health
• Support skin health and reduce signs of aging
• Preserve muscle mass and strength

Disease Prevention and Management

Glutathione’s powerful antioxidant and detoxifying properties make it a key player in disease prevention and management. Research has shown that optimal glutathione levels may help:

• Reduce the risk of chronic diseases such as cardiovascular disease, diabetes, and certain cancers
• Support liver function and aid in detoxification processes
• Enhance immune system function and resilience against infections
• Improve outcomes in neurodegenerative disorders like Parkinson’s and Alzheimer’s disease
• Manage symptoms of autoimmune conditions

By implementing the strategies discussed in this article to boost and maintain glutathione levels, you may be taking a proactive step towards promoting overall health and reducing the risk of various age-related and chronic diseases.

Integrating Glutathione-Boosting Strategies into Your Daily Life

Now that we’ve explored the various ways to naturally increase glutathione levels, the question arises: how can you effectively incorporate these strategies into your daily routine? Here are some practical tips to help you make glutathione support a seamless part of your lifestyle:

Meal Planning for Glutathione Support

Create a weekly meal plan that incorporates a variety of glutathione-boosting foods:

• Include sulfur-rich vegetables in at least one meal per day
• Plan for 2-3 servings of fatty fish per week for selenium and omega-3 fatty acids
• Incorporate allium vegetables like garlic and onions into your cooking regularly
• Snack on Brazil nuts or other selenium-rich foods
• Ensure a daily intake of vitamin C-rich fruits and vegetables

Lifestyle Adjustments

Make small, sustainable changes to your daily routine:

• Set a consistent sleep schedule and create a relaxing bedtime routine
• Incorporate short meditation or deep breathing sessions throughout your day
• Schedule regular exercise sessions, mixing both cardio and strength training
• Take short breaks during work to stretch and reduce stress

Supplementation Strategy

If you’re considering supplements, develop a plan with your healthcare provider:

• Discuss which supplements may be most beneficial for your individual needs
• Create a schedule for taking supplements to ensure optimal absorption
• Regular

  ly monitor your health and adjust supplementation as needed

Tracking and Monitoring

Keep track of your efforts and their effects:

• Use a food diary to ensure you’re consistently incorporating glutathione-supporting foods
• Monitor your sleep quality and duration
• Keep a record of your exercise routines and how you feel afterward
• Note any changes in your overall health, energy levels, and well-being

By consistently applying these strategies and making them a part of your daily life, you can create an environment that supports optimal glutathione production and utilization in your body. Remember, small, consistent changes can lead to significant improvements in your overall health and antioxidant status over time.

As research continues to uncover the far-reaching benefits of glutathione, it’s clear that supporting this crucial antioxidant should be a priority in any health-conscious lifestyle. By combining a nutrient-rich diet, regular exercise, stress management, and quality sleep, you can harness the power of glutathione to protect your cells, support your body’s natural detoxification processes, and promote overall health and longevity.

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.

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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