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1．What is Glutathione?

Glutathione is an antioxidant produced in the body through enzymatic reactions, using the amino acids cysteine, L-glutamic acid and glycine. Aside from its antioxidant activity, one of GSH’s main jobs is to help detoxify the body. It helps repair cells damaged by pollution, stress and other harmful influences and is undeniably important. One unique thing about glutathione is that the body is able to make it in the liver, which is not true of most antioxidants.Glutathione exists in cells in 2 states: reduced (GSH) and oxidized (GSSG). As can be seen in Figure 2, oxidized glutathione is actually 2 reduced glutathiones bound together at the sulfur atoms. Glutathione levels seem to drop as you get older, possibly because your body can't create as much as you need.

2．Sources of Glutathione

If you’re looking to boost glutathione, there are three main ways to do it: through diet, lifestyle changes, and supplements.

(1) Food

• Sulfur-Rich Foods

Sulfur can be found in several amino acids like methionine and cysteine which are necessary for the production of Glutathione.

These foods include poultry, grains like rice, bread, pasta, and vegetables like broccoli, brussels sprouts, cauliflower, kale, watercress, and mustard greens.

• Foods with Vitamin C

Our favorite water-soluble vitamin does a fantastic job of protecting cells from oxidative damage, but studies have also shown a link between increased Vitamin C intake and Glutathione levels, since they attack the damaging free radicals first, which prevents Glutathione from getting wasted in the process.So, what delicious foods can you eat to get more Vitamin C?

Citrus fruits like oranges, kiwis, cauliflower, strawberries, papayas, and potatoes should all do the trick!

• Selenium-Rich Foods

Selenium, what’s that?

Well, nothing but a cofactor of Glutathione Peroxidase, which is a fancy way of saying that it’s an enzyme that’s essential for Glutathione activity.

The best foods for the same include the delicious cottage cheese, beans, sunflower seeds, mushrooms, brown rice, and Brazilian nuts.

• Herbs and Spices

Commonly found and easy-to-use herbs are the easiest way to add a dose of Glutathione-rich foods to your diet.

• 　Dairy Products

Dairy products such as milk and eggs are also considered as Glutathione-rich foods since the protein beta-case in them, has the capacity to raise the body's Glutathione levels. Researchers discovered links between increased dairy consumption and higher Glutathione concentrations in the brains of older people in a small 2015 study.

(2) Lifestyle changes

Adopting healthy habits like getting enough sleep, exercising, and cutting back on alcohol use can keep glutathione levels healthy .

• 　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.

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 .

Multiple animal studies have also shown that sleep deprivation causes a decrease in glutathione levels .

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

• 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.

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

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

(3)Supplements

• 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.

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.

• 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 .

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

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

• 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.

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.

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.

3. Glutathione Effects

(1) Reduce oxidative stress 

Oxidative stress arises when there occurs an imbalance between free radicals and antioxidants in the body. A lack of antioxidants allows free radicals to cause damage in the body, including genetic damage and impaired normal cell function. 

Many chronic diseases, including Diabetes, cancer and cardiovascular disease, have been related to oxidative stress.

Glutathione is a powerful free radical scavenger, which signifies that it may scavenge free radicals before they result in oxidative stress and damage.

(2) Benefits for skin 

Many people want flawless, young-looking skin, but they also worry about things like acne, wrinkles, dryness, eczema and swollen eyes. Glutathione is an effective remedy for this.

One doesn’t need to spend so much to restore the youth and health of the skin. The issue can be resolved from the inside out by glutathione which cells can repair and renew themselves.

Glutathione has been shown to improve skin suppleness and reduce wrinkles and melanin (pigmentation) in the skin. Tyrosinase, an enzyme essential for producing melanin, is inhibited by glutathione, which affects the skin’s pigmentation.

Although it takes a few weeks to take effect, GSH and GSSG were found to have a skin-lightening effect. To sustain the skin-whitening effect, one would need to keep using glutathione. The usage of glutathione contributes to skin whitening.

Glutathione also reduces Psoriasis. Consuming whey protein, which has glutamylcysteine, a precursor to GSH, helps people have higher glutathione levels.

(3) Better liver health

A lack of antioxidants, including glutathione, may lead to fatty liver disease. And GSH supplementation may improve liver function. 

One study found that people with non-alcoholic fatty liver disease who took high doses of GSH intravenously for four months saw positive improvements in liver health .

(4) Extend your life

Large-scale research published in 2009 connected disturbances in glutathione homeostasis with everything from cancer to metabolic, immune, and inflammatory diseases. All of these conditions have been linked to oxidative stress, and if you can stave them off, you have a better chance of living longer, says Venketaraman.

More recent research from Baylor College of Medicine in Houston found that glutathione increases lifespan in mice by 24 percent .

4. Dosage: How Much Glutathione Should I Take?

There is not enough scientific evidence to determine the proper dose of glutathione.

Various doses have been studied in research investigating specific medical conditions. The proper dose for you may depend on several factors, including your age, sex, and medical history.

In studies, glutathione doses given ranged from 250 to 1,000 milligrams daily. One study found that a minimum of 500 milligrams daily for at least two weeks was needed to increase glutathione levels.10

In some cases, healthcare professionals administer glutathione through the use of an IV.

For some conditions, glutathione can also be inhaled and given through a nebulizer.

5. What to Avoid When Taking Glutathione？

When taking glutathione supplements, it is recommended to avoid alcohol consumption and exposure to substances that can decrease glutathione levels, such as acetaminophen, heavy metals, nitrates, and cigarette smoke. Long-term glutathione supplementation may also lower zinc levels, so checking zinc levels while supplementing is recommended. It’s important to consult with a healthcare practitioner before beginning any supplement regimen.

 6. Which is better collagen or glutathione?

Collagen directly supports the skin's structure and hydration levels, making it essential for maintaining youthful, plump skin. For Skin Brightening and Detoxification: If you're looking to even out your skin tone, reduce hyperpigmentation, and detoxify your skin from within, glutathione is an excellent option.

Ultimately, the decision between collagen and glutathione comes down to personal preference and what you are looking to achieve. Consulting with a healthcare provider or nutritionist can help you determine the best supplement for your specific needs.

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