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The Benefits of Glutathione, How it Works, & Why Your Body Needs It

Published On: December 5, 2023

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Have you heard the buzz about the benefits of glutathione and wondered what it is and how it works?

As an integrative functional medicine physician (and health nut) glutathione is one of my go-to supplements for anyone interested in optimizing health and longevity, managing chronic disease, preventing premature aging, caring for their heart, preventing cancer, and as a powerful everyday detoxification tool

In other words, it’s one of those supplements nearly everyone can benefit from.

In this article, we’ll do a deep dive into the benefits of glutathione, including what it is, how it works, how to optimize your levels and the best glutathione supplements.

What is Glutathione?

Glutathione is a powerful antioxidant that is produced within your cells (endogenous) and may also be given by supplements, topically, and as an inhalant.

As we touched on earlier, glutathione plays a crucial role in various biological functions and is considered your body’s master antioxidant. 

Antioxidants are molecules found within the body and in nature that delay cell damage by scavenging free radicals.1 

It is also critical to supporting detoxification and protecting our cells from oxidative stress caused by free radical damage — all of which help us thrive in a modern world rife with environmental toxins, infections, and allergens. 

New research suggests many people have sub-optimal levels of glutathione in the body. Hence the increased use of glutathione supplements and other delivery systems within integrative medicine.

How Does Your Body Make Glutathione?

As mentioned above, your body makes its own glutathione. So here’s how that works.

Glutathione is made from three amino acids: 

  1. Cysteine,
  2. Glutamine, 
  3. And glycine2. 

This process occurs in two stages involving several enzymes.

The body can also recycle glutathione through a process known as the glutathione redox cycle. 

In this process, oxidized glutathione is converted back to its reduced form by the enzyme glutathione reductase, using NADPH (nicotinamide adenine dinucleotide phosphate) as a cofactor. 

This cycle involves two key enzymes: glutathione reductase and glutathione peroxidase. And specific nutrients such as selenium and vitamin C, are critical.

Wow, that was a mouthful! But there’s a little more I want to share about how this works (and if your eyes are going crossed, hang in there).

Methylation is also a key process in the synthesis of glutathione3. 

Methylation adds a methyl group (a single carbon and three hydrogens) to other molecules in a biochemical process that happens throughout the body. 

For optimized methylation pathways, the body needs sufficient nutrients like vitamin B2, B12, folate, choline, and certain minerals like magnesium and zinc.

Why Low Glutathione Levels Matter and What Causes Them

New research has shown low glutathione levels are associated with various ill health effects, including accelerated aging4 and a higher risk of chronic diseases such as: 5, 6

  • Autoimmune disease,
  • Diabetes,
  • Liver disease,
  • Cancer,
  • Heart disease,
  • And others.

So why do some people have low glutathione?

Glutathione production can be influenced by many factors, including diet, exercise, infection, chronic disease, and exposure to toxins. 

For example, certain foods such as cruciferous vegetables, eggs, and meat contain high levels of the sulfur-containing amino acids needed for glutathione synthesis. 

Exercise also plays a role, with regular exercise shown to increase glutathione levels in the body.

Conversely, exposure to toxins can deplete glutathione levels. 

Bottom line: Your glutathione levels are based on supply and demand—how much do you use up and how efficiently can you make more?

The healthier and lower tox your lifestyle coupled with how you’re managing any chronic conditions, the better your glutathione levels will be.

Glutathione and Detox: What You Need to Know

Some of the better detox cleanse programs available include Glutathione supplements—preferably liposomal Glutathione for optimal absorption. 

Here’s why.

As you’ve just learned, Glutathione plays a vital role in the body's detoxification process. 

It works by helping to convert toxic compounds into less harmful forms that can be excreted through urine or bile.

Glutathione is also involved in Phase I and Phase II detoxification — making it the MVP when it comes to detox! 

What exactly are Phase I and Phase II Detox?

Phase I detoxification involves the oxidation, reduction, and hydrolysis of toxins to create reactive intermediates. 

During this process, a variety of liver enzymes break down toxins to produce reactive intermediates or free radicals. Although this is a natural process, these substances can cause cellular damage if left unchecked. 

Glutathione’s antioxidant properties help prevent cellular damage during this phase.

Phase II detoxification involves the conjugation of these reactive intermediates with compounds, including glutathione, to make them less harmful and more water-soluble. 

The resulting glutathione conjugates are now water-soluble and easier to excrete from the body in bile or urine. This is called glutathione conjugation.

This process is carried out by glutathione S-transferase (GST) genes7.

When there are high levels of oxidative stress and a high toxic load, these genes can be upregulated. 

However, when the supply of glutathione can’t keep up with detox demands, things become problematic. 

Often, the toxic burden of our modern world exceeds the body’s capacity to process toxins, and this leads to a deficiency in glutathione even in healthy individuals.

More On Glutathione as an Antioxidant

You’ve already learned that glutathione is the body’s master antioxidant, what an antioxidant is, and why it’s important in Phase I and Phase II detox.

Now, let’s dig a little deeper into how Glutathione functions as an antioxidant and why it is so beneficial.

Glutathione works by donating an electron to free radicals and reactive oxygen species (which are unstable in the first place because of that missing electron), which stabilizes them and prevents them from causing further damage to cells.

Think of it like a parent handing a much-needed snack to a hungry, destructive, and cranky toddler. The snack (being the electron in this case) calms the situation, and the toddler (representing the free radical or reactive oxygen species) feels whole again.

In addition, other antioxidants rely on glutathione so they can function properly.8

For example, glutathione maintains and recycles antioxidants like vitamin C, vitamin E, and alpha lipoic acid in their active forms so your body can reuse them. 

Overall, glutathione plays a crucial role in protecting cells from oxidative stress and maintaining cellular health.

Glutathione and Healthy Aging 

As we age, the body's natural production of glutathione decreases, which can lead to increased oxidative stress and damage to cells.

New research suggests glutathione may play a role in healthy aging.9 10 

Studies have found that higher levels of glutathione are associated with better health outcomes in older adults. 

For example, a study published in the journal Molecules showed glutathione levels and function play a role in brain function and aging. 11

Additional research has shown that a loss of glutathione is associated with poorer cognitive function in older adults.12 13 

Other studies have suggested that glutathione may have anti-inflammatory effects, which could help reduce the risk of age-related diseases such as heart disease, diabetes, and cancer. 14 15

Glutathione is of particular importance to the mitochondria16---your cells’ energy-producing powerhouses, where it defends against oxidative stress. 

Poor mitochondrial health is linked to brain fog, slow metabolism, fatigue, and poor muscle recovery — and most age-related diseases. 17 

Furthermore, research has shown that supplementation with glutathione and its precursors, such as NAC, can increase glutathione levels in the body. 18

This has led to interest in the use of glutathione supplements as a potential anti-aging and longevity strategy.

However, more research is needed to fully understand the role of glutathione in healthy aging and the potential benefits of supplementation. 

Glutathione and Immunity

Glutathione plays a crucial role in supporting the immune system by protecting immune cells from oxidative damage, which can impair their function and make them more susceptible to infection.19

Studies have found that glutathione deficiency is associated with impaired immune function and increased susceptibility to infection. 

Glutathione also serves an important function in macrophages, natural killer cells, and T cells in modulating their activation, metabolism, proper cytokine release, proper redox activity, and free radical levels. 20

Furthermore, glutathione has been shown to have anti-inflammatory effects, which can help to reduce the severity of inflammatory and autoimmune conditions. 21

In fact, studies show that a glutathione deficiency is linked to autoimmune conditions like multiple sclerosis22 and Hashimoto’s.23

Additionally, glutathione has been shown to enhance the activity of certain immune cells, such as natural killer cells and T cells. These cells play an important role in defending the body against infections and cancer.24 

Glutathione’s role in cancer25 is an important area of research. Unchecked oxidative stress can lead to cell death, DNA damage, and cell mutation. Glutathione helps to reduce that damage26 and repair DNA, as well as being very important in the detoxification of carcinogenic compounds.

That being said, glutathione may cause resistance27 to numerous chemotherapeutic medications. 

As always, check with your doctor on your specific healthcare needs and recommendations. 

How to Increase Glutathione Naturally

Now that you have a good understanding of what glutathione is, how it works, what causes low levels, and its benefits, let’s look at how to increase glutathione naturally using food, supplements, and lifestyle.

Foods that Help Increase Glutathione Production

Although the body produces glutathione on its own, there are certain foods that can help support and increase glutathione production.28 

Here are some examples:

  1. Sulfur-rich foods: Glutathione contains sulfur, so consuming foods high in sulfur can help support glutathione production. Examples of sulfur-rich foods include garlic, onions, broccoli, cauliflower, Brussels sprouts, kale, and cabbage.
  2. Foods high in vitamin C: Vitamin C is an important antioxidant that can help support glutathione production. Good sources of vitamin C include citrus fruits, berries, kiwi, papaya, mango, pineapple, bell peppers, and dark leafy greens.
  3. Foods high in selenium: Selenium is an important mineral for the production of glutathione. Good sources of selenium include Brazil nuts, seafood (such as tuna, shrimp, and salmon), eggs, and whole grains.
  4. Turmeric: Turmeric is a spice that contains the compound curcumin, which has been shown to support glutathione production. Adding turmeric to your diet, either by using it as a spice or taking a supplement, may help support glutathione levels.
  5. Food high in glycine: Foods such as gelatin, collagen, and bone broth are a good source of the amino acid glycine—one of three amino acids that make up glutathione.
  6. High-quality protein: Prioritize high-quality protein, which provides the amino acid building blocks critical for other detox pathways in the liver.
  7. Whey protein: While I’m not a fan of dairy and don’t use whey protein myself, there's good evidence that high-quality whey protein is one of the best food sources of the amino acid cysteine, a key component of glutathione. However, the large majority of whey protein you’ll find in stores is not what you’re looking for. Whey protein should be biologically active, non-denatured, cold processed, and derived from organic, grass-fed, and hormone-free raw milk. In addition, whey protein should only be used by those who can tolerate dairy well.

As always, I recommend purchasing pharmaceutical-grade supplements—including protein powders—for optimal quality and potency. 

You can find these via Fullscript—check out Biotic Research Whey for a clean, high-quality protein powder.

What is the Best Glutathione Supplement?

Glutathione is one of my favorite supplements. I use it personally and recommend it regularly in my functional medicine practice (but with caveats!).

As is the case with all supplements, they are not all created equally. I recommend only pharmaceutical-grade supplements from reputable companies that test raw materials and utilize third-party verification.

Glutathione, in particular, can be difficult to manufacture as an oral supplement. 

Most oral preparations are poorly absorbed because the three amino acid building blocks are degraded in the stomach before it can reach the cells. 

This is why some research suggests supplementation is not as effective as other delivery methods. However, it all comes down to the formulation and delivery system of the supplement.

Effective supplements have a special delivery system that protects them from break down in the digestive system and improves bioavailability and intracellular delivery. 

Typically, this is liposomal glutathione. 

One of my favorite supplements is Liposomal Glutathione from Quicksilver Scientific. 

You’ll find it as a central component in their Advanced PushCatch® Detox System, as well as their other protocols for detox and longevity.

Glutathione can also be delivered effectively as an intravenous (IV) nutrient.

There are also supplements that support glutathione production and recycling, like glutathione precursors and other antioxidants.

These include:

  • N-acetylcysteine (NAC): As I mentioned earlier, cysteine is the rate-limiting amino acid for the production of glutathione in most people. Interestingly, NAC has been used in conventional medicine for years. It is used to treat Tylenol overdose29 and also to prevent kidney damage from contrast dye30 used in some imaging studies.
  • Glycine: Glycine is also an important amino acid in glutathione production. Glycine supplementation has been shown to increase glutathione biosynthesis31 and protect against oxidative stress. It can also be helpful for its calming effects.
    • Your doctor or healthcare practitioner can tell you if you need supplemental glycine vs. glycine from bone broths, for example.
  • Alpha Lipoic Acid (ALA): ALA is an important antioxidant that helps regenerate glutathione. It also plays an important role in mitochondrial health and blood sugar control.
  • B Vitamins: If methylation is a problem, glutathione production will be compromised. Using active or methylated nutrients helps to bypass issues with methylation genes. Look for active B6 (P5P), B12 (methylcobalamin), and folate (methylfolate, 5 methyltetrahydrofolate, or 5-MTHF).
  • Selenium: Sufficient selenium32 levels are important for glutathione peroxidase enzyme activity.
    • I’ve observed most patients don’t get enough selenium from foods, therefore, I often recommend supplementation.
  • Curcumin: Turmeric, which you may already have in your kitchen, contains a naturally occurring flavonoid called curcumin33 that works as an antioxidant and anti-inflammatory. It has been shown to increase glutathione levels.
  • Milk Thistle: Milk thistle34 (aka silymarin) is known to support liver detoxification as well as increase cellular glutathione levels.
  • Vitamin D: Optimal stores of the fat-soluble vitamin D35 are associated with better plasma glutathione levels.

Do Glutathione Supplements Have Side Effects?

As always, discuss dietary supplements with your doctor before starting something new. 

In general, If you start glutathione and feel negative side effects, back down to a lower dose. Sometimes it’s necessary to address other issues first, such as methylation. 

Also, some individuals don’t tolerate sulfur compounds that well — hydrogen sulfide and SIBO is one example. As always, listen to your body.

Lifestyle Practices that Optimize Glutathione

We can do so much to optimize our health and prevent chronic conditions using lifestyle, and protecting glutathione levels is no exception.

Here are some ways to use lifestyle to boost glutathione:

  1. Make movement a part of your daily routine and get regular moderate exercise36.
  1. Consume organic non-GMO whole foods, free of pesticides, hormones, and mercury.
  1. Reduce your intake of sugar, alcohol, and refined or processed carbohydrates.
  1. Practice good sleep hygiene. Getting enough sleep, preferably at least 8 hours a night, has been associated with higher glutathione levels.37 
  1. Manage your stress response. Glutathione levels can be affected by stress, both physical and emotional, and may play a role in stress-related disorders.38
  1. Limit or avoid medications that deplete glutathione, like acetaminophen (Tylenol).39
  1. Avoid or cut back on alcohol: Research has shown alcohol consumption negatively impacts glutathione levels. 40 You may be able to negate this by taking a glutathione supplement if you have a drink, but more research is needed.

At the same time — try to decrease the demand for glutathione by reducing the sources of oxidative stress and environmental toxins.

In other words, clean air, food, and water is the goal. Download my ebook 12 Ways to Detox Your Home for details on how to make this a practical part of a healthy lifestyle.

Interested In Trying Glutathione for Detox, Anti-Aging, and Overall Wellness?

As I mentioned earlier, glutathione is one of my favorite supplements. So much so that I take it every day for daily detox support.

My favorite brand is Quicksilver Scientific’s Liposomal Glutathione because it’s formulated for optimal bioavailability and backed by extensive research.

If you’re interested in trying glutathione as part of a full detox program for the new year (or any time), I recommend their Advanced PushCatch Detox System, a 30 day detox protocol that supports all three phases of detox.

This system includes:

  • Liposomal Glutathione for liver, immune, energy, and antioxidant support
  • Membrane Mend for cellular support
  • Dr. Shade’s Liver sauce for liver, digestive, and hormonal support—the ingredient DIM (Diindolylmethane) in this product can be helpful for women with excess estrogen
  • Kidney Care, supports excretion via the kidneys and urinary system
  • Ultra-Binder to catch toxins and promote safe elimination

For those interested in daily detox support, I recommend their BitterX and Liposomal Glutathione, followed by the UltraBinder (which is available in powder or capsules, but I prefer the powder).

You can learn more about these programs in Do I Need A New Year’s Detox? or visit their website and get 15% off with the discount code “MAREN15” at checkout.

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