Environmental factors such as pollution, ultraviolet radiation, and exposure to mutagenic and carcinogenic agents can damage body cells by generating reactive oxygen species (ROS), which leads to oxidative stress. Thus, antioxidants are crucial for neutralizing the overproduction of ROS.
Glutathione is an essential antioxidant used by various enzymes to fight against ROS and nitrogen species. This molecule is crucial for maintaining cellular redox homeostasis and regulating the cell cycle, including apoptosis, immunological defense, and pathological abnormalities (1,2).
Keep reading to learn more about glutathione and its benefits, such as detoxification, immune support, and overall cellular health.
Foods rich in glutathione
Glutathione is present in numerous plants, fruits, and vegetables. Some of the best sources of glutathione include:
- broccoli,
- green peppers,
- oranges,
- apples,
- bananas,
- carrots,
- spinach,
- cauliflower,
- asparagus,
- avocado,
- tomatoes,
- strawberries,
- lemon.
Fruits such as strawberries (11.6 mg/100 g), lemons (10.5 mg/100 g), avocados (15.5 mg/100 g), and tomatoes (2.5 mg/100 g) are good sources of glutathione (3). In addition to vegetables and fruits, glutathione can also be found in protein sources, nuts, and legumes. These are:
- lean meats (chicken, beef, and pork),
- fish (salmon, tuna),
- eggs,
- nuts and seeds,
- beans and lentils.
Glutathione - Health benefits
Glutathione is crucial for detoxifying the body by neutralizing ROS, regulating cell proliferation, and supporting immune function. Moreover, disruptions in glutathione metabolism have been linked to diseases of the central nervous system, frailty, sarcopenia, infections, chronic liver conditions, metabolic disorders, and pulmonary and cardiovascular diseases (3).
Glutathione is responsible for many benefits in the body, and numerous studies confirm that, as a powerful antioxidant, it is a potential compound for various health treatments (3-6), such as:
- Strengthens the immune system,
- Brain health and neuroprotection,
- Improves insulin sensitivity,
- Supports cardiovascular health,
- Skin health and anti-aging.
Studies have shown that glutathione helps restore vitamins C and E, keeping them active in the body. It plays a key role in the glutathione-ascorbic acid cycle, supporting vitamin metabolism, which helps regenerate oxidized vitamin C, protecting cells from damage.
Glutathione is a crucial antioxidant that helps maintain cellular balance and optimizes metabolic functions. Recent research suggests that glutathione plays a key role in insulin sensitivity, a critical factor in preventing insulin resistance—a condition where cells become less responsive to insulin, leading to high blood sugar levels and an increased risk of type 2 diabetes.
In addition, low glutathione levels are linked to impaired mitochondrial function and reduced fatty acid oxidation, both of which contribute to insulin resistance (4).
These findings suggest that maintaining optimal glutathione levels is crucial for metabolic health and insulin function.
Glutathione and disease prevention
A previous study shows that Glycine and N-Acetylcysteine supplementation helps older adults by improving glutathione levels, reducing oxidative stress, and supporting mitochondrial function.
It also enhances insulin sensitivity, reduces inflammation, and improves blood pressure, physical strength, exercise capacity, and key markers of aging. Benefits start within two weeks, but longer use leads to greater improvements (5).
This study highlighted the importance of increasing glutathione levels in the body, proving that its benefits are linked to healthier aging and enhanced cellular protection.
In healthy cells, about 90% of glutathione is in its active form, with only 10% in its oxidized state. However, this balance is significantly reduced in neurodegenerative diseases like Parkinson’s and Alzheimer’s. Changes in this balance are being studied as a marker for diagnosing these conditions, especially Parkinson’s disease (7).
Glutathione - Safety
A clinical trial showed that daily oral glutathione supplementation effectively increased its levels in oral buccal cells and various intra- and extracellular blood compartments, showing that long-term supplementation is responsible for increased blood glutathione levels (4, 6).
There is no official daily intake for glutathione, but 50–500 mg are commonly used in supplements. Clinical studies suggest that 250–1000 mg daily can provide significant benefits. Trials have shown that taking for 1–6 months increases blood glutathione levels over time.
At Augment Life, we offer a carefully curated selection of supplements designed to support your health and longevity, including Glutathione:
Despite the enormous benefits of glutathione, it is important to be careful when using the supplement in special populations. For example, pregnant and breastfeeding women, as well as individuals with asthma, cancer, or autoimmune diseases, should always seek medical advice before taking glutathione.
Conclusion
Glutathione is a powerful antioxidant essential for detoxification, immune support, and overall cellular health. Studies suggest that maintaining optimal glutathione levels may contribute to healthier aging, enhanced physical performance, and improved mitochondrial function.
Clinical research supports the use of glutathione supplements in oral doses ranging from 50–1000 mg daily for long-term benefits.
Although intravenous glutathione administration is gaining popularity, caution is still necessary when using this method. Some are concerned about the potential side effects and risks related to this practice for certain indications.
Consider the administration route and formulation carefully to optimize results and minimize side effects when choosing a supplement.
A diet rich in vegetables, fruits, and proteins is essential for balancing glutathione levels in the body. Supplementation is always a good option for those who want or need a faster and more effective recovery in maintaining glutathione levels. The most important thing is to keep life in balance, remembering that diet, physical activity, and stress reduction can lead to a healthy and fulfilling life.
You can read more about glutathione and its benefits in one of our previous articles:
Literature sources:
- Ferreira MJ, Rodrigues TA, Pedrosa AG, Silva AR, Vilarinho BG, Francisco T, Azevedo JE. Glutathione and peroxisome redox homeostasis. Redox Biol. 2023 Nov;67:102917. doi: 10.1016/j.redox.2023.102917.
- Vašková J, Kočan L, Vaško L, Perjési P. Glutathione-Related Enzymes and Proteins: A Review. Molecules. 2023 Feb 2;28(3):1447. doi: 10.3390/molecules28031447.
- Al-Temimi AA, Al-Mossawi AE, Al-Hilifi SA, Korma SA, Esatbeyoglu T, Rocha JM, Agarwal V. Glutathione for Food and Health Applications with Emphasis on Extraction, Identification, and Quantification Methods: A Review. Metabolites. 2023 Mar 24;13(4):465. doi: 10.3390/metabo13040465.
- Nguyen D, Samson SL, Reddy VT, Gonzalez EV, Sekhar RV. Impaired mitochondrial fatty acid oxidation and insulin resistance in aging: novel protective role of glutathione. Aging Cell. 2013 Jun;12(3):415-25. doi: 10.1111/acel.12073.
- Kumar P, Liu C, Suliburk J, Hsu JW, Muthupillai R, Jahoor F, Minard CG, Taffet GE, Sekhar RV. Supplementing Glycine and N-Acetylcysteine (GlyNAC) in Older Adults Improves Glutathione Deficiency, Oxidative Stress, Mitochondrial Dysfunction, Inflammation, Physical Function, and Aging Hallmarks: A Randomized Clinical Trial. J Gerontol A Biol Sci Med Sci. 2023 Jan 26;78(1):75-89. doi: 10.1093/gerona/glac135.
- Al-Temimi AA, Al-Mossawi AE, Al-Hilifi SA, Korma SA, Esatbeyoglu T, Rocha JM, Agarwal V. Glutathione for Food and Health Applications with Emphasis on Extraction, Identification, and Quantification Methods: A Review. Metabolites. 2023 Mar 24;13(4):465. doi: 10.3390/metabo13040465.
- Sinha R, Sinha I, Calcagnotto A, Trushin N, Haley JS, Schell TD, Richie JP Jr. Oral supplementation with liposomal glutathione elevates body stores of glutathione and markers of immune function. Eur J Clin Nutr. 2018 Jan;72(1):105-111. doi: 10.1038/ejcn.2017.132.
