5 Ways to Increase Glutathione 

Glutathione is the body’s amazing natural Master Antioxidant – a powerful detoxifier produced in the body.  It works to neutralize free radicals formed within the body from natural chemical reactions and free radicals from outside the body – found in the environment, alcohol, UV rays, and more. Glutathione works to stabilize these free radicals and prevent them from causing damage to cells and tissues.   

As we age, Glutathione levels naturally decline. Free radicals also deplete Glutathione levels, increasing free radical damage and creating oxidative stress.   This weakens immune function and allows toxins to build in the body, resulting in toxic overload, disease, and premature aging.  

The good news is there are ways to boost Glutathione levels to help the body fight free radicals and stay in optimal health.  

Here are 5 Ways to Boost Glutathione: 

1. Diet 

Consuming sulfur-rich foods helps to increase Glutathione levels. Sulfur is found in the two amino acids that are precursors to Glutathione and contribute to its synthesis – methionine and cysteine – making this a critical mineral required for Glutathione production. Many foods fit into this category, including sulfur-rich proteins such as beef, fish, and poultry and sulfur-rich vegetables, notably broccoli, cabbage, and cauliflower. Certain Allium vegetables are a great source of sulfur as well. Allium vegetables come from a family of plants commonly cultivated for their culinary uses, and sulfur-rich options include garlic, leeks, and onions. Many studies have linked the addition of these sulfur-rich foods to higher levels of Glutathione.  

In addition to sulfur, foods rich in selenium raise Glutathione levels. It is an essential mineral that is necessary for Glutathione activity. To ensure the body has adequate levels of selenium, consume brown rice, Brazil nuts, beef, chicken, and fish.  

2. Limit Free Radicals 

Avoid the toxins that need to be contracted by Glutathione. There are many ways to reduce your toxins load. First, reduce exposure to environmental toxins, pollutants, and chemicals whenever possible. Make conscious choices about what you put on your body and what cleaning agents you use around the house. Check out the EPA’s Safer Choice label for guidance. Avoid pesticides by trying non-chemical pest and weed prevention methods around your house.  

3. Moderate Exercise  

Regular moderate exercise plays a significant role in maintaining and increasing healthy Glutathione levels. Maintaining overall good health with moderate exercise reduces oxidative stress, which, in turn, taxes the Glutathione less. But- exercise, when done right, can also help boost Glutathione.  The study “Effects of Training on the Glutathione Antioxidant System”  examined the impact of different types of exercise training and the effect on Glutathione levels in the body. It determined that a combination of both cardio and circuit weight training increases Glutathione the most, compared to completing cardio or weight training alone. This form of moderate exercise can reduce the oxidative stress on the body, boosting Glutathione levels.  

Why moderate exercise? Moderate exercise induces a more balanced oxidative response, which may be less taxing on the body’s antioxidant defense system. During high-intensity exercise, Glutathione depletes rapidly. Every time athletes exert themselves, the body converts increased oxygen to energy, releasing free radicals to steal electrons from healthy cells and tissues. These unstable atoms can damage cells and cause illness and aging – but for athletes post-workout, they can damage proteins and lipids. The reactive oxygen species (ROS) can damage cells and tissues, including muscle fibers. Post-activity, the stress on the body and inflammation that comes with it must be addressed immediately, or chronic issues can set in. The inflammation also further taxes the body’s antioxidant “tank” of Glutathione. This isn’t to say that people shouldn’t enjoy hard workouts over moderate ones, but that supplementing and boosting Glutathione in other ways becomes even more critical. 

4. Limit Use of Toxins 

Much of the stress load in our bodies that leads to oxidative stress and lower levels of Glutathione is from our daily choices. Avoiding excessive alcohol, smoke, and secondhand smoke is a great place to start.  

Alcohol, in particular, is mainly broken down and metabolized through the liver. If the liver produces enough Glutathione, it can exit acetaldehyde (alcohol turned into toxic acid in the liver) quickly from the body. However, binge drinking and excessive drinking can lead to lower levels of Glutathione, leaving the toxin to stay in the system longer. 

5. Supplement with Glutathione 

Supplementing with Glutathione can be a powerful way to increase levels in the body; delivery systems include IV, oral, and topical supplementation. The delivery system is critical, as efficacy differs based on how the Glutathione enters the body.   

A recent study shows positive results for Glutathione supplementation through transdermal application, specifically testing Auro’s Glutaryl. The study investigated a topical application of GSH-cyclodextrin nanoparticle complex (Glutaryl) as a potential non-invasive GSH delivery route with therapeutic effects against mycobacterium infection.  

Results suggest that the topical application enhances control of M. avium infection by raising Glutathione levels, mitigating oxidative stress, and fostering a positive immune response.  

These results show a more positive and effective result of Glutathione efficacy than information regarding oral and IV Glutathione delivery: 

• Oral: A clinical trial of Glutathione with oral supplements showed an increase only in the plasma and no increase in the red blood cells (RBCs). Through research, we know plasma Glutathione has a short half-life. While oral and liposomal forms of Glutathione are accessible to patients, the effectiveness may not be transformative. 

• IV: When looking at high doses of IV Glutathione Pharmacokinetics,  research shows that no Glutathione from a 2 gm push was found in RBC, and 100% of the dose was found in plasma. Furthermore, the ½ life of Glutathione in serum was only 14.1 mins +/- 9 mins. While IV Glutathione does bypass the digestive tract, the duration of these effects may be relatively short-lived, and the long-term benefits are uncertain. 

Ways to Boost Glutathione		What to do
Diet		Consume food rich in selenium and sulfur, both of which are essential to Glutathione production
Limit Free Radicals		Reduce exposure to environmental toxins, pollutants, and chemicals whenever possible
Moderate Exercise		A combination of both cardio and circuit weight training increases Glutathione the most
Limit Use of Toxins		Avoid excessive alcohol, smoke, and secondhand smoke
Supplement with Glutathione		Transdermal supplementation with Glutaryl provides high efficacy

Glutathione plays a critical role in the body to detoxify free radicals, leading to better overall health. Consider steps to boost levels of Glutathione in your body. Lifestyle choices and powerful supplementation can help. Auro Wellness has the solution you need.