by Donna Hayek, RD
Glutathione is a tripeptide amino acid produced in the body, predominantly by the liver, and is made up of cysteine, glutamate, and glycine. As we age, glutathione production may decline, and certain lifestyle factors may also affect levels, including alcohol, caffeine, excessive aspirin use, and consuming processed and fried foods.
Glutathione Benefits for Your Health
Glutathione is known for its antioxidant properties, which help protect cells from oxidative stress and support overall cellular health. It also plays an important role in detoxification, immune support, inflammation response, and cell and tissue repair. Research has explored glutathione’s role in areas such as cancer and heart disease, respiratory problems such as cystic fibrosis, hepatitis and fatty liver disease, neurodegenerative disorders such as Parkinson’s and Alzheimer’s disease, detoxification from pollutants and drugs, and immune support.
Signs Glutathione Levels May Be Low
There are some symptoms that may be associated with decreased glutathione levels in the body, such as cramps, bloating, asthma, anemia, frequent allergic reactions and infections, insomnia, balance issues, and seizures. Because these symptoms can be related to many different health concerns, it is important to speak with a healthcare provider before assuming they are connected to glutathione levels.
Foods That Support Glutathione
Glutathione is found in certain foods, including fruits and vegetables such as:
- Garlic
- Onions
- Broccoli
- Spinach
- Carrots
- Peppers
- Squash
- Bananas
- Strawberries
- Avocados
- potatoes
It is also found in protein foods such as fish, poultry, and eggs. Other foods that may help support glutathione levels include nuts, seeds, and green tea.
Glutathione Supplement Options
Supplementing with glutathione is an option, but supplements are not evaluated or approved by the FDA in the same way medications are. The average oral dose is about 500 mg/day. To enhance absorption, it is recommended to add selenium, vitamin C, or milk thistle when supplementing. Glutathione can also be supplemented in an injectable form or through topical creams.
Before starting any supplement, it is best to speak with your healthcare provider or registered dietitian to determine what is appropriate for your individual health needs.