How to Boost Glutathione Production Naturally

Glutathione is a powerful antioxidant created naturally in the liver. Having the appropriate amount of glutathione is important to help protect your body from oxidative stress, and free radical damage to your DNA. There are glutathione supplements available over the counter, but studies show that taking oral glutathione supplements does not help improve oxidative stress. Instead, focus on diet and lifestyle changes to help your body produce glutathione naturally!  

• Focus on Healthy Sleep: Adults need between 7-9 hours of sleep a night for best health. Like any skill, it takes practice to learn to fall asleep and stay asleep. With time and behavior modification, most people can manage their sleep to get the rest they need. Work with a professional if you continue to struggle with healthy sleep patterns. 

• Try Yoga: Yoga has been shown to improve glutathione activity in the body. If you are new to yoga, try a beginner glass to learn some basic poses and movements. Try yoga a few times a week or a short practice every day for best results.  

• Increase Your Sulfur Intake: Sulfur is an important building block of glutathione. Try adding cruciferous veggies into your diet every day (broccoli, cauliflower, kale, cabbage, radishes, Brussels sprouts, etc). Onions, garlic, shallots, and leeks also contain large amounts of sulfur and can be added into the diet daily.  

• Try Whey Protein: If you tolerate dairy proteins, try adding whey protein into your routine. It has a balance of amino acids that the body uses to make glutathione. Try an unflavored whey protein powder mixed into your smoothie. Avoid protein shakes with added sweeteners and a lot of additives or fillers. You can also add yogurt or cheese to your diet to help increase your intake of these amino acids.  

• Season with Turmeric: Turmeric root supports your liver so it can make glutathione. The fresh root is used similarly to fresh ginger root; grated into soups, smoothies, or juiced. Dried turmeric powder is available in the spice aisle and can be used to season casseroles, soups, rice, or meats. If you enjoy the taste, try turmeric tea or lemonade (recipes available online).  

• N-acetyl cysteine (NAC): NAC is a supplement that may be helpful to increase glutathione production by adding extra cysteine to the body. Cysteine is an amino acid that also contains sulfur. Talk to your healthcare provider about starting 600mg of oral NAC daily.  

- Katie Schaeffer, Registered Dietitian Nutritionist at IHG

Have questions about how diet and lifestyle changes can improve your overall health and well-being?  Get inspired to make positive changes with the help of Inspired Health Group practitioners and patient care team by calling to set up an appointment today 716-662-7008.