Sometimes in your search for wellness, you find a slept-on supplement that's not yet reached critical mass, despite its awesome benefits. When you discover it, you feel like the Indiana Jones of Health. Glutathione (pronounced gloo-tuh-thai-own) has that kind of under-the-radar magic.
Often called the "master antioxidant," glutathione is touted for its pivotal role in protecting cells from oxidative stress, which helps support the body's detoxification process, immune system and liver function. Factors like age, exposure to environmental pollutants, and even overindulging in pretty much anything (refined sugars, processed foods, alcohol, etc.) can deplete glutathione levels, so supporting glutathione production in the body is essential to keep your cells at peak wellness.
What is glutathione and how do you get optimal benefits from taking a glutathione supplement? (Because the answer is a bit more complicated than simply following the instructions on the label, which of course you should do.)
Let's dive in.
Why is glutathione important?
Every moment of every day, as you go about your activities—whether that's exercising, digesting a meal, or even just breathing—your cells are hard at work. And your cells' normal biochemical reactions trigger oxidative stress and the release of free radicals that can impact cellular health and function.
When these free radicals get out of hand, it can contribute to premature aging—but fortunately, your body is able to fend off oxidative stress, for the most part, with aptly named anti-oxidants.
You've likely heard of antioxidants: they are found in nutrient-dense foods like fruits and vegetables and your body makes them on its own. The most powerful, free radical-quenching antioxidant of the ones we produce is glutathione. In the body, it protects cells, tissues and organs against oxidative stress by quenching free radicals. Glutathione also assists in enzymatic reactions and helps other antioxidants, like vitamin E, return to their active form to continue working as antioxidants.
What are glutathione supplements?
Your body makes glutathione naturally, but you can also use a dietary glutathione supplement (or its precursors) to support healthy glutathione levels.
Glutathione can exist in two forms:
Reduced glutathione
: L-glutathione or GSH is the active or "on" form of glutathione that combats free radical activity.Oxidized glutathione
: GSSG for short, this is the inactive or "off" form that gets recycled back into the reduced form to continue fighting oxidative stress.
When you look for glutathione supplements, choose a high-quality formula that offers the reduced form of glutathione—your body will have an easier time using it, which may give you the very best results.
And to really hedge your bets, make sure you have enough glutathione precursors in your routine. Let's explain what those are.
What are glutathione precursors?
Your body doesn't make glutathione out of nowhere; it needs cysteine, glycine, and glutamic acid precursors to get things going. When you get enough of these three amino acids, you ensure your body has enough "building blocks" to make glutathione.
Think of glutathione as a glycine-cysteine-glutamic acid chain that your body strings together in a two-step process. While all three amino acids are necessary to make glutathione, the rate at which your body produces this antioxidant generally depends on how much cysteine is available. If your body doesn't have enough cysteine, it will slow the glutathione pathway down, like a bottleneck when several lanes are closed on the highway.
So, consuming nutrient-rich, whole foods—think grass-fed meats, pasture-raised poultry and eggs, wild-caught fish, and organic fruits and veggies—is an excellent way to boost glutathione production because they provide the necessary "links" to make the glutathione "chain."
But getting all the nutrients you need from food alone is not always easy. That's where having a dietary supplement strategy comes in! Just as you can take glutathione as a supplement, you can also supplement with its precursors to truly cover your bases.
3 effective glutathione precursor supplements
In addition to a glutathione supplement (remember to look for the reduced [GSH] form of glutathione), you can boost glutathione production in the body by adding these precursors to your regimen:
1. N-acetyl-L-cysteine (NAC)
This is a special form of the amino acid, L-cysteine. NAC supplements are the most well-studied source of cysteine, the linchpin of the glutathione chain. NAC confers powerful benefits for your entire body and is easily absorbed. It's known for supporting respiratory and bronchial health, immune system health and liver function, and of course, its critical role in glutathione production. NAC occurs naturally in dairy products, nuts, seeds and eggs.
2. Glycine
The simplest of all amino acids, glycine, is a necessary part of the ultimate amino acid precursor formula. While most glycine in the body works its way into proteins, free glycine acts like a neurotransmitter to regulate appetite. As a supplement, glycine is often used to promote relaxation and sound sleep. Research shows that, when taken at bedtime, it may help sleep quality without unwanted daytime drowsiness.
3. Glutamic acid
Last but not least on the glutathione precursor list is glutamic acid (which can be converted to glutamine and vice versa in the body). Found circulating in the blood and stored in the skeletal muscles, glutamine is the most abundant amino acid in the body. It plays a crucial role in many of your body's functions. Studies suggest that glutamine supplements can effectively raise blood and muscle tissue concentrations, ensuring the body has enough to support several biological processes, including glutathione production.
Glutathione supplements vs. glutathione precursors: which is better?
Not sure if you should take the "master antioxidant" or its precursors? To ensure you're getting optimal glutathione benefits and maintaining healthy levels, you can take them together. One convenient option is a glutathione and cysteine combo that also includes vitamin C.
How to use glutathione and precursor supplements together
Here's some good news about both glutathione supplements and precursor supplements: Whether you take these supplements in the morning, midday, or evening, is up to you and what you feel comfortable with—although glycine is good to take at night if you want sleep support. The key is to take them at a time that you'll remember and be consistent!
Always follow the label directions for dosage guidelines. Glutathione supplements are often provided in doses of around 500 mg.
It's always a good idea to inform your healthcare provider when you adjust your wellness routine; they'll provide personalized advice on your wellness journey.
Is it okay to take glutathione supplements long-term?
Yes, it is generally okay to take glutathione supplements long-term, and they are usually well-tolerated. Some clinical studies lasting six months have found that the reduced form of glutathione (GSH) supplement was tolerated well and was not associated with negative effects.
Furthermore, the use of glutathione precursors (NAC, glycine and glutamic acid) as supplements has been shown to be well tolerated, with no specific time limit for how long you can use them.
Just make sure to take the supplements as directed by the label and check in with your healthcare provider for personalized advice.
Does stress affect your glutathione levels?
Yes, it does! Rush hour traffic, work deadlines, your teenager's mood swings, an intense boot camp—normal, day-to-day life can put stress on your mind and body, which in turn can deplete your glutathione levels.
That's because the more stress you experience, the more your body produces free radicals that circulate throughout your body, bumping and bashing against cells, increasing oxidative stress. Your body then releases glutathione (and other antioxidants) to scavenge for free radicals and quench their effect, depleting overall levels if your body can't keep up with the glutathione demand.
Obviously, stress is a biologically wired response for survival, so we can't avoid it entirely. But managing your stress is a proactive way to keep healthy glutathione levels.
Breathwork, spending time in nature, calling a friend, doing cozy cardio, or cuddling with your dog are all excellent ways to keep stress in check and maintain healthy glutathione levels.
5 ways to support glutathione levels
Adjusting lifestyle habits like sleep hygiene, nutrition, and getting regular exercise can significantly boost glutathione production in your body.
Here are five lifestyle changes that can help you get the most glutathione benefits.
1. Choose foods high in glutathione precursors
Like other amino acids, glutathione precursors (cysteine, glycine and glutamic acid) occur naturally in certain foods. Pump up your glutathione by prioritizing protein (it's your primary source of amino acids). Try protein-rich salads, and eat plenty of leafy greens, broccoli or turnips, spinach, tomatoes, asparagus and avocados. For an extra GSH kick, flavor your dishes with garlic or onions. Are fruits your jam? Whip up a smoothie or salad with strawberries and lemons.
2. Avoid empty calories
It's not just about eating nutrient-dense foods—it's also important to avoid foods that are low in nutritional value. Do your best to avoid highly processed foods, refined sugars and high-sodium options. Focus instead on eating patterns like the Mediterranean diet that include a variety of colorful fruits and veggies, lean meats and some dairy products in moderation.
3. Thank yourself for NOT smoking
By their very nature and function, your lungs are prone to oxidative stress from pollution in the environment, including cigarette smoke. And remember that oxidative stress directly impacts the levels of glutathione in your body. So, to support your respiratory system (and glutathione levels) put smoking on your "never" list.
4. Steer clear of alcohol
We don't mean to be a buzz kill, but enjoying alcoholic beverages is only recommended in moderation. When your liver metabolizes alcohol, it produces free radicals, increasing oxidative stress, impacting liver function, including the ability to produce more glutathione, and depleting overall stores in the body. But you can still enjoy happy hour with healthy mocktail alternatives.
5. Get those ZZZs
Sleep, that awesome rejuvenator, plays a key role in the amount of glutathione in your body. Studies suggest that without sufficient sleep, glutathione levels can dip. As a rule, you should aim for seven to nine hours of uninterrupted sleep each night to support not only healthy glutathione levels but overall well-being.
Living intentionally and emphasizing healthy lifestyle habits are the secret to living your best life—it also helps you reap glutathione's abundant benefits. Adding glutathione precursor supplements to your routine is the ace up your sleeve in boosting glutathione production in the body and making the most of your glutathione supplement.
About the Author: Brooke L. Diaz has written for some of the world’s most notable brands—including Aveda, Macy’s, Gap and Chopra Global. She is certified in youth coaching and meditation and teaches strength, movement, and mindfulness to elementary-age children with her small business, Camp Vitamin C™. She’s also a dedicated mother of two.
References
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- Kalamkar S, et al. "Randomized Clinical Trial of How Long-Term Glutathione Supplementation Offers Protection from Oxidative Damage and Improves HbA1c in Elderly Type 2 Diabetic Patients." Antioxidants (Basel). May 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9137531/
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- Siddiqui A, et al. "Association of oxidative stress and inflammatory markers with chronic stress in patients with newly diagnosed type 2 diabetes." Diabetes Metab Res Rev. July 2019. https://pubmed.ncbi.nlm.nih.gov/30801898/
- Trivedi MS, et al. "Short-term sleep deprivation leads to decreased systemic redox metabolites and altered epigenetic status." PLoS One. July 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5524320/
- Zalachoras I, et al. "Therapeutic potential of glutathione-enhancers in stress-related psychopathologies." Neuroscience & Biobehavioral Reviews. July 2020. https://www.sciencedirect.com/science/article/abs/pii/S0149763419311133
