What are the most effective natural methods to increase glutathione in your body. How can dietary choices impact your antioxidant levels. Which foods contain high amounts of glutathione-boosting nutrients.

Understanding Glutathione: The Body’s Master Antioxidant

Glutathione, often referred to as the body’s master antioxidant, plays a crucial role in maintaining overall health and well-being. This powerful molecule is produced naturally within our cells and is composed of three amino acids: glutamine, glycine, and cysteine. Its primary function is to combat oxidative stress by neutralizing free radicals, which are harmful molecules that can damage cells and contribute to various diseases.

While the body produces glutathione on its own, several factors can lead to depleted levels, including:

• Poor diet
• Chronic diseases
• Infections
• Constant stress
• Aging

Maintaining optimal glutathione levels is essential for protecting our cells from damage and supporting overall health. Fortunately, there are several natural ways to boost glutathione production and intake through diet and lifestyle changes.

Sulfur-Rich Foods: The Foundation of Glutathione Production

Sulfur is a critical mineral required for the synthesis of glutathione. Including sulfur-rich foods in your diet can significantly impact your body’s ability to produce this vital antioxidant. Which foods are particularly high in sulfur?

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

Research has shown that consuming sulfur-rich vegetables can reduce oxidative stress by increasing glutathione levels. For instance, a study published in the Journal of Agricultural and Food Chemistry found that participants who consumed cruciferous vegetables experienced a significant increase in glutathione levels and a reduction in oxidative stress markers.

The Power of Allium Vegetables

Allium vegetables, such as garlic and onions, deserve special attention when it comes to boosting glutathione levels. These flavorful foods contain sulfur-containing compounds that have been shown to enhance glutathione production. A study in the Journal of Nutrition demonstrated that regular consumption of garlic increased glutathione levels in participants’ blood and tissues.

Vitamin C: A Crucial Ally in Glutathione Production

Vitamin C is not only a powerful antioxidant in its own right but also plays a vital role in maintaining and increasing glutathione levels. How does vitamin C support glutathione production?

• It attacks free radicals first, sparing glutathione
• Helps recycle oxidized glutathione back to its active form
• Supports the overall antioxidant network in the body

Research has demonstrated the effectiveness of vitamin C supplementation in boosting glutathione levels. A study published in the American Journal of Clinical Nutrition found that adults who took 500-1,000 mg of vitamin C daily for 13 weeks experienced an 18% increase in glutathione levels in their white blood cells.

Food Sources of Vitamin C

While the studies mentioned above used vitamin C supplements, incorporating vitamin C-rich foods into your diet may also help support glutathione levels. Some excellent food sources of vitamin C include:

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

Selenium: The Essential Mineral for Glutathione Activity

Selenium is an essential mineral that acts as a cofactor for glutathione, meaning it’s necessary for the antioxidant to function properly. Including selenium-rich foods in your diet can help maintain and potentially increase your body’s glutathione supply. Which foods are high in selenium?

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

The Recommended Dietary Allowance (RDA) for selenium in adults is 55 mcg per day. This amount is based on the quantity needed to maximize the production of glutathione peroxidase, an important enzyme that relies on glutathione to function.

Research has shown promising results regarding selenium supplementation and glutathione levels. A study published in the Journal of Renal Nutrition found that patients with chronic kidney disease who received 200 mcg of selenium daily for three months experienced a significant increase in their glutathione peroxidase levels.

Caution with Selenium Supplementation

While selenium is essential for glutathione function, it’s important to note that excessive intake can be harmful. The tolerable upper intake level (UL) for selenium is set at 400 mcg per day. Is selenium supplementation necessary for most people? In general, a balanced diet that includes selenium-rich foods should provide adequate amounts of this mineral for healthy individuals. Always consult with a healthcare professional before starting any new supplement regimen.

The Role of Exercise in Boosting Glutathione Levels

Regular physical activity not only benefits overall health but can also play a significant role in increasing glutathione levels. How does exercise impact glutathione production?

• Stimulates the production of glutathione-synthesizing enzymes
• Increases the expression of glutathione peroxidase
• Enhances the body’s overall antioxidant defenses

A study published in the European Journal of Cardiovascular Prevention and Rehabilitation found that moderate-intensity exercise increased glutathione levels and improved overall antioxidant capacity in healthy adults. The researchers observed that participants who engaged in regular aerobic exercise for 40 minutes, three times a week, experienced significant improvements in their glutathione levels after just six weeks.

Finding the Right Balance

While exercise can boost glutathione levels, it’s important to find the right balance. Overtraining or excessive high-intensity exercise can actually deplete glutathione levels and increase oxidative stress. What types of exercise are most beneficial for glutathione production?

• Moderate-intensity aerobic exercise (e.g., brisk walking, cycling, swimming)
• Resistance training (e.g., weightlifting, bodyweight exercises)
• Yoga and other mind-body practices

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, as recommended by the World Health Organization.

The Impact of Sleep on Glutathione Levels

Quality sleep is essential for overall health and plays a crucial role in maintaining optimal glutathione levels. During sleep, the body undergoes various restorative processes, including the synthesis and recycling of glutathione. How does sleep affect glutathione production?

• Supports the body’s natural detoxification processes
• Allows for cellular repair and regeneration
• Helps regulate oxidative stress

A study published in the journal Sleep Medicine found that individuals with sleep disorders, such as obstructive sleep apnea, had significantly lower levels of glutathione compared to healthy sleepers. The researchers suggested that improving sleep quality could help boost glutathione levels and reduce oxidative stress.

Tips for Improving Sleep Quality

To support healthy glutathione levels through better sleep, consider implementing the following strategies:

1. Maintain a consistent sleep schedule
2. Create a relaxing bedtime routine
3. Avoid electronic devices before bed
4. Ensure your bedroom is dark, quiet, and cool
5. Limit caffeine and alcohol intake, especially in the evening
6. Exercise regularly, but not too close to bedtime

The Potential of Glutathione Supplements

While focusing on dietary and lifestyle factors is the primary approach to boosting glutathione levels, some individuals may consider glutathione supplements. However, the effectiveness of oral glutathione supplements has been a subject of debate in the scientific community. Are glutathione supplements absorbed effectively by the body?

Research on the bioavailability of oral glutathione supplements has produced mixed results. A study published in the European Journal of Nutrition found that oral glutathione supplementation increased body stores of glutathione in healthy adults. However, other studies have shown limited absorption of glutathione when taken orally.

Alternative Supplement Options

For those considering supplementation to support glutathione levels, there are alternative options that may be more effective:

• N-acetyl cysteine (NAC): A precursor to glutathione that has shown promise in increasing glutathione levels
• Alpha-lipoic acid: An antioxidant that can help recycle glutathione
• Milk thistle: Contains silymarin, which may increase glutathione levels in the liver
• Whey protein: Rich in cysteine, an important amino acid for glutathione synthesis

It’s important to note that while these supplements may support glutathione production, they should not replace a healthy diet and lifestyle. Always consult with a healthcare professional before starting any new supplement regimen.

The Role of Stress Management in Glutathione Production

Chronic stress can have a significant negative impact on glutathione levels in the body. When we’re under stress, our bodies produce more free radicals, which can deplete glutathione stores. How does stress affect glutathione production?

• Increases oxidative stress and free radical production
• Depletes glutathione reserves as the body tries to combat increased oxidative stress
• Can impair the body’s ability to synthesize new glutathione

A study published in the journal Psychoneuroendocrinology found that individuals experiencing chronic stress had significantly lower levels of glutathione compared to those with lower stress levels. The researchers suggested that stress management techniques could help maintain healthy glutathione levels.

Effective Stress Management Techniques

Incorporating stress-reducing activities into your daily routine can help support healthy glutathione levels. Consider trying the following techniques:

1. Meditation and mindfulness practices
2. Deep breathing exercises
3. Progressive muscle relaxation
4. Regular physical activity
5. Spending time in nature
6. Engaging in hobbies and activities you enjoy
7. Seeking support from friends, family, or a mental health professional

By managing stress effectively, you can help protect your body’s glutathione stores and support overall health and well-being.

The Importance of Hydration for Glutathione Function

Proper hydration is essential for numerous bodily functions, including the production and activity of glutathione. Water plays a crucial role in supporting the body’s detoxification processes and maintaining the balance of antioxidants. How does hydration affect glutathione levels?

• Supports the transport of nutrients needed for glutathione synthesis
• Helps flush out toxins and free radicals that deplete glutathione
• Maintains cellular hydration, which is essential for optimal glutathione function

While there is limited direct research on the relationship between hydration and glutathione levels, maintaining proper hydration is known to support overall antioxidant function and cellular health. A study published in the European Journal of Clinical Nutrition found that even mild dehydration can increase oxidative stress in the body, which could potentially impact glutathione levels.

Tips for Staying Properly Hydrated

To support glutathione function through proper hydration, consider the following strategies:

1. Drink water regularly throughout the day
2. Consume water-rich foods, such as fruits and vegetables
3. Monitor your urine color (pale yellow indicates good hydration)
4. Increase water intake during physical activity or in hot weather
5. Limit consumption of dehydrating beverages like alcohol and caffeine

While individual water needs can vary, a general guideline is to aim for 8-10 cups (64-80 ounces) of water per day for most adults.

The Potential of Fasting and Glutathione Production

Intermittent fasting and other forms of calorie restriction have gained attention for their potential health benefits, including their impact on glutathione levels. Research suggests that fasting may stimulate the production of glutathione and enhance the body’s antioxidant defenses. How does fasting affect glutathione production?

• Activates cellular stress response pathways that upregulate glutathione synthesis
• Promotes autophagy, which helps remove damaged cellular components
• May increase the expression of glutathione-synthesizing enzymes

A study published in the journal Antioxidants & Redox Signaling found that short-term fasting increased glutathione levels in healthy adults. The researchers observed a significant increase in glutathione synthesis and a reduction in oxidative stress markers after just 24 hours of fasting.

Approaches to Fasting for Glutathione Support

There are several approaches to fasting that may help support glutathione production:

1. Intermittent fasting (e.g., 16/8 method, where you fast for 16 hours and eat within an 8-hour window)
2. Time-restricted feeding (limiting food intake to specific hours of the day)
3. Periodic prolonged fasting (fasting for 24-72 hours, under medical supervision)
4. Fasting-mimicking diets (very low-calorie diets that mimic the effects of fasting)

It’s important to note that fasting may not be suitable for everyone, especially those with certain medical conditions or a history of disordered eating. Always consult with a healthcare professional before starting any fasting regimen.

In conclusion, boosting glutathione levels naturally involves a multifaceted approach that includes dietary choices, lifestyle modifications, and stress management techniques. By incorporating sulfur-rich foods, vitamin C, selenium, regular exercise, quality sleep, and proper hydration into your daily routine, you can support your body’s production and maintenance of this crucial antioxidant. While supplements may offer additional support, focusing on whole foods and healthy lifestyle practices remains the foundation for optimal glutathione levels and overall health.

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. 

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

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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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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