How to Increase Glutathione Levels Naturally?

Glutathione is one of the most important and effective antioxidants in the body. Antioxidants are substances that reduce oxidative stress by fighting free radicals in the body.

While most antioxidants are found in the foods you eat, glutathione is produced by your body. It is mainly composed of three amino acids: glutamine, glycine and cysteine.

There are many reasons why your body's glutathione levels may be depleted, including poor diet, chronic illness, infection, and constant stress.

Glutathione is also known to decrease with age.

It is very important to maintain adequate levels of antioxidants. Here's how to boost glutathione levels naturally.

1. Eat foods rich in sulfur

Sulfur is an important mineral that occurs naturally in some plant and protein foods.

It is required for the structure and activity of important proteins and enzymes in the human body. Notably, the synthesis of glutathione requires sulfur.

Sulfur is found in two amino acids in food: methionine and cysteine. It is mainly derived from dietary proteins such as beef, fish and poultry.

However, there are also vegetarian sources of sulfur, such as cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, kale, watercress, and mustard greens.

Numerous human and animal studies have found that eating sulfur-rich vegetables may reduce oxidative stress by increasing glutathione levels.

Allium vegetables, including garlic, shallots, and onions, also boost glutathione levels -- likely due to their sulfur-containing compounds.

2. Increase Your Vitamin C Intake

Vitamin C is a water-soluble vitamin found in a variety of foods, especially fruits and vegetables.

Strawberries, citrus fruits, papaya, kiwi, and bell peppers are all foods rich in vitamin C.

This vitamin has many functions, including protecting cells from oxidative damage as an antioxidant. It also maintains the body's supply of other antioxidants, including glutathione.

Researchers have found that vitamin C can help increase glutathione levels by attacking free radicals in the first place, thereby reducing glutathione.

They also found that vitamin C works by converting oxidized glutathione to its active form.

In fact, researchers found increased levels of glutathione in the white blood cells of healthy adults taking vitamin C supplements.

In one study, adults taking 500-1,000 mg of vitamin C per day for 13 weeks resulted in an 18% increase in glutathione in white blood cells.

Another study showed that taking a 500 mg daily vitamin C supplement increased glutathione in red blood cells by 47%.

However, these studies involved vitamin C supplements. Given that supplements are concentrated versions of vitamins, it's unclear whether food would have the same effect.

Further research is needed to determine if you can increase glutathione levels by eating foods that contain vitamin C.

Vitamin C plays a vital role in maintaining glutathione levels. Therefore, taking vitamin C supplements may help increase glutathione levels in the body.

3. Add selenium-rich foods to your diet

Selenium is an essential mineral and glutathione cofactor, which means it is required for glutathione activity.

Some of the best sources of selenium are beef, chicken, fish, organ meats, cheese, brown rice, and Brazil nuts.

By increasing your intake of selenium, you can help maintain or increase your body's glutathione supply.

Also, it is important to note that the tolerable upper intake level (UL) is set at 400 micrograms per day. Be sure to discuss selenium supplements and dosages with your healthcare provider due to possible toxicity.

For most healthy adults, eating a balanced diet of selenium-rich foods will ensure adequate selenium levels -- and therefore, healthy glutathione levels.

Selenium is a cofactor in the production of glutathione. Fish, organ meats, and Brazil nuts are all foods rich in selenium that may help boost your levels naturally.

4. Supplement with whey protein

The production of glutathione by your body depends on certain amino acids.

An amino acid called cysteine is a particularly important amino acid involved in the synthesis of glutathione.

Foods rich in cysteine, like whey protein, may increase your glutathione supply.

In fact, research strongly supports this claim, as many studies have found that whey protein may increase glutathione levels and reduce oxidative stress.

Whey protein is a good source of cysteine, which helps maintain adequate glutathione production. Therefore, whey protein may help boost your glutathione levels.

Tag: glutathione

Supplier Introduction: China glutathione supplier and NMN manufacturer GSHworld, the company mainly develops biotechnology and industrialization. As a global pioneer in enzymatic catalytic ATP regeneration technology, our company advocates green production and is committed to providing customers with better and more environmentally friendly products and services. Glutathione Manufacturer,NMN Factory,Citicoline Sodium supplier,China NMN manufacturers