Glutathione: Benefits, Uses, and Sources

Glutathione is a potent antioxidant that’s naturally produced in the liver and found in certain foods. It combats free radicals linked to oxidative damage while shielding the body from the harmful effects of toxins and pollutants.

Low glutathione can increase the risk of cancer, autoimmune diseases, and type 2 diabetes. Fortunately, lifestyle and dietary changes can help boost glutathione, which is linked to improved insulin sensitivity and enhanced immune function.

Discover five impressive glutathione benefits and learn how to naturally boost this powerful antioxidant.  

What is glutathione?

Glutathione, widely known as the master detoxifier, is an antioxidant made of the three amino acids glycine, cysteine, and glutamic acid.

Its chemical structure enables glutathione to neutralize free radicals. These unstable metabolic by-products can damage cellular components and lead to oxidative damage. 

Oxidative stress is a result of an imbalance between cellular antioxidant capacities and free radicals, greatly increasing the risk of cardiovascular disease, autoimmune conditions, neurodegeneration, and cancer.

Glutathione is vital in mitigating oxidation-related cellular damage by eliminating free radicals. It also enhances immune defenses and aids liver detoxification.

This potent antioxidant, synthesized primarily in the liver, is present in high concentrations throughout most cells. While the body naturally produces glutathione, it can also be acquired through dietary sources and supplements.

Watch the video below to learn more about glutathione.

Glutathione benefits 

Glutathione is one of the most powerful and important antioxidants in the human body, as it plays a critical role in maintaining cellular health and protecting against damage from toxins and pollutants. 

Here are five incredible health benefits of glutathione.

1. Protects liver cells 

Conditions such as alcoholic fatty liver disease (AFLD), nonalcoholic fatty liver disease (NAFLD), and hepatitis C can trigger liver cell damage, characterized by high levels of alanine transaminase (ALT), a liver enzyme that indicates damage or injury. 

Oral glutathione and intravenous glutathione injections have the potential to lower elevated ALT levels and mitigate the adverse effects of chronic fatty liver diseases, reducing the risk of liver damage and improving liver cell function.

2. May improve autism spectrum disorder symptoms

Oxidative stress is a significant contributing factor to various diseases, including neurological conditions such as autism spectrum disorder (ASD). 

Poor glutathione metabolism or glutathione deficiency has been linked to cellular damage, inflammation, and increased symptom severity in those with ASD. 

A study published in Frontiers in Psychiatry found that “Cysteine-rich whey protein isolate  nutritional intervention in children with ASD significantly improved both glutathione levels and some behaviors associated with ASD.”

3. Supports detoxification 

Glutathione conjugation is vital in facilitating the body’s natural detoxification pathways and involves attaching glutathione molecules to various toxins and harmful substances. 

This process transforms harmful substances into water-soluble compounds by converting them into glutathione S-conjugates, which can be eliminated through urine or bile. 

Conjugation also helps detoxify heavy metals, fungal molds, herbicides, pesticides, and other carcinogens from the body, effectively reducing the body’s toxic load. 

4. Potential anti-cancer properties

Free radicals and oxidative stress can induce cellular and DNA damage linked to genetic mutations and an increased risk of cancer development. Glutathione helps protect against free radical damage and mobilizes other antioxidants to enhance the body’s defense mechanisms. 

Additionally, glutathione regulates apoptosis, a cellular process of programmed cell death that eliminates damaged or diseased cells. This indicates that glutathione may play a pivotal role in preventing cancer cell proliferation and metastasis.

5. Enhances metabolic health 

Glutathione deficiencies are common in obese and older individuals, as well as those with type 2 diabetes. These conditions are associated with insulin resistance, a metabolic state in which the body stops responding to insulin’s attempts to regulate blood sugar levels.

Insulin resistance is also linked to other comorbidities, including hypertension and cardiovascular disease.

A study published in Applied Physiology, Nutrition, and Metabolism found that glutathione supplementation improved whole-body insulin sensitivity in obese patients with and without diabetes within three weeks.

Glutathione deficiency symptoms

Symptoms of glutathione deficiency can vary from mild to severe, depending on the extent of the deficiency. 

As glutathione production naturally declines with age, older individuals are at an increased risk of deficiency and associated health issues.

Mild glutathione deficiency symptoms include:

• Brain fog

• Insomnia or poor sleep quality

• Aches and pains

• Low energy or fatigue

• Weak immune system

More severe deficiencies can cause the following:

• Memory issues

• Dementia

• Frequent infections

• Anemia

• Liver disease

Low levels of glutathione have also been linked to neurological issues, seizures, and ataxia characterized by poor muscle coordination.

What depletes glutathione?

Many factors can deplete or increase the demand for glutathione, including chronic stress, poor sleep, exposure to toxins, alcohol consumption, and exercise-induced oxidative stress.

Your age and dietary habits can also contribute to low glutathione levels. 

Glutathione naturally decreases with age, and deficiency can be exacerbated by a diet high in processed foods, sugar, and a sedentary lifestyle. These factors elevate oxidative stress and inflammation, which in turn contributes to glutathione depletion and compromised overall health.

When to consume more glutathione

If you’re experiencing glutathione deficiency symptoms, live or work in a polluted environment, or experience chronic stress, increasing glutathione intake may help support your body’s antioxidant defenses and improve overall health.

Individuals with inflammatory conditions such as rheumatoid arthritis, cystic fibrosis, autoimmune disease, or heart disease, as well as those frequently exposed to radiation from X-ray machines or frequent flying, may also benefit from increasing glutathione intake. 

Additionally, if you’re taking medications or have been exposed to chemicals or heavy metals, glutathione may help reduce the risk of toxicity by binding to and eliminating toxic compounds from the liver, kidneys, lungs, and intestines.

The best sources of glutathione

Eating foods high in the amino acid glycine, such as fatty red meat, organ meats, fish, eggs, and chicken, can help promote optimal glutathione levels, as glycine is needed to synthesize glutathione in the liver.

Rare beef is particularly high in dietary glutathione, offering as much as 200 milligrams per kilogram.

“Beef is loaded with glutathione,” explains Dr. Berg. “While animal products contain significantly more glutathione than plant sources, sulfur-containing vegetables also enhance glutathione production.” 

Sulfur and selenium are co-factors in glutathione synthesis, which explains why vegetables and nuts high in these minerals can help raise glutathione levels.

These include:

• Avocado

• Asparagus

• Almonds

• Broccoli

• Cauliflower

• Okra

• Spinach

• Garlic

• Onions

• Kale

It’s recommended to lightly steam or consume vegetables raw, as glutathione concentrations decrease with longer cooking durations.

Consuming glutathione-rich foods with dietary vitamin C sources, such as peppers, strawberries, Brussels sprouts, tomatoes, blackberries, and raspberries, can help enhance the body's antioxidant capacity.  

Vitamin C and glutathione enhance each other's effectiveness. Vitamin C plays a crucial role in maintaining glutathione levels, while glutathione helps recycle oxidized vitamin C back into its active form, allowing it to continue neutralizing free radicals. 

This dynamic partnership amplifies their antioxidant power, providing stronger protection against oxidative stress.

More tips to boost glutathione

Besides dietary strategies, certain supplements and lifestyle changes can help support glutathione production.

Milk thistle is a therapeutic herb commonly used to promote optimal liver function due to its high concentrations of silymarin.

A study published in Planta Medica found that silymarin enhanced glutathione levels in the liver and helped reduce free radical-related oxidative damage in liver cells. 

Additionally, periodic or intermittent fasting can increase the body’s antioxidant capacity by stimulating glutathione production. 

Poor sleep, insomnia, and sleep deprivation can trigger oxidative stress, cell damage, and reduced glutathione production in the brain. Getting at least eight hours of restorative sleep can help maintain optimal glutathione levels.

Lastly, moderate exercise two to three times per week, such as cardio or strength training, has also been shown to increase glutathione levels. 

Research published in the European Journal of Cardiovascular Prevention and Rehabilitation found that exercise with adequate recovery resulted in pre- and post-training increases in resting glutathione compared to the control group.

Key takeaways

Glutathione is a crucial antioxidant that helps protect the body against free radical damage linked to reduced liver cell damage and cancer risk, as well as improved cardiovascular and metabolic health. 

Glutathione levels decrease with age and can further be depleted by chronic stress, poor sleep, pollution exposure, or heavy alcohol consumption. 

Fortunately, boosting glutathione levels is achievable through a diet rich in organic animal products and cruciferous vegetables, along with lifestyle changes, such as fasting, exercising, and getting quality sleep.

FAQ

1. What are the top glutathione benefits?

Glutathione is an antioxidant that’s found in certain foods and naturally produced by the body. It helps support liver function, protects against oxidative stress, and enhances immune defenses. 

Additionally, glutathione may help improve cognitive function, conjugate various toxins, and promote metabolic health.

2. What happens if I take glutathione every day?

Taking glutathione daily can help boost your body's antioxidant defenses, potentially improving skin health, supporting immune function, and reducing oxidative stress. 

However, oral glutathione supplementation can lead to stomach upset and may not be as effective as obtaining glutathione from dietary sources. 

3. What are the side effects of taking glutathione?

Glutathione supplements can lead to side effects, such as abdominal pain, bloating, allergic reactions, loose stools, skin rashes, trouble breathing, or bloating. 

4. Who should not take glutathione?

Although glutathione is generally well tolerated, women who are pregnant or nursing should avoid taking glutathione, as further safety studies are needed. 

Additionally, asthma patients should avoid using glutathione inhalers as this can worsen symptoms. 

5. Why is glutathione so powerful?

Glutathione is an antioxidant produced by the liver that’s found in every cell of the body. It helps protect against free radical damage and reduce oxidative stress.

Additionally, glutathione is known as the master antioxidant due to its ability to recycle other antioxidants, such as oxidized vitamin C and vitamin E, allowing them to be reused to eliminate free radicals.

Sources

1. https://www.frontiersin.org/journals/psychiatry/articles/ 

2. https://pubmed.ncbi.nlm.nih.gov/33740389/ 

3. https://pubmed.ncbi.nlm.nih.gov/2813578/ 

4. https://pubmed.ncbi.nlm.nih.gov/17925621/