Boosting Glutathione to Lower Inflammation and Enhance Detoxification

Glutathione is one of the body’s most powerful antioxidants, playing a critical role in reducing inflammation, detoxifying harmful substances, and supporting immune health.

Antioxidants help reduce oxidative damage by balancing reactive oxygen species and the body’s ability to detoxify. Free radicals are unstable molecules that can damage cells. Oxidative stress occurs when there are too many free radicals, which can lead to inflammation and disease.

Keep in mind, inflammation is a natural immune response to stress, helping the body heal and adapt. While acute inflammation (such as after a workout) is crucial for recovery, chronic inflammation can hinder progress toward fitness and physique goals.

Whether it’s fortifying someone to be the best athlete they can possibly be or healing from chronic stress, hormonal health, repairing the gut or managing autoimmune conditions - through supporting glutathione levels, we can provide the body with the raw materials it needs to recover, heal, and reduce disease risk, ultimately helping you feel your best.

The Role of Glutathione

Glutathione is an antioxidant found in virtually every cell in the body, and it’s a powerful one! Produced in the liver from cysteine, L-glutamic acid, and glycine, it neutralizes free radicals, reduces oxidative stress, and breaks down harmful substances. It’s important to note that not all inflammation and free radicals are toxic; in small amounts, they play roles in immune defense.

In this blog, we'll explore how boosting glutathione levels can support long-term health.

What does Glutathione Do

Antioxidant Defense: Neutralizes free radicals and works with other antioxidants like vitamins C and E to reduce oxidative stress and protect cells.
Detoxification: Plays a key role in detoxifying the body, especially in the liver, by neutralizing free radicals formed during the detox process and helping remove heavy metals like mercury
Immune Function: Supports immune cell function, helping the immune system grow, work effectively, and remain balanced.

Other Functions:

Protects DNA, proteins, and other molecules from oxidative damage
Low levels of glutathione are linked to many health problems like cancer, heart disease, diabetes, and neurodegenerative diseases (like Alzheimer’s and Parkinson’s).
Glutathione plays various roles in sperm and egg health, supporting fertility . Oocytes with higher levels of intracellular glutathione are associated with healthier and stronger embryos.

Sounds great ! How do we get more of it? Let’s first examine what might cause low levels .

What Leads to Low Glutathione Levels

Several factors can lead to low glutathione levels, including:

Injury and chronic illness
Poor sleep
Alcohol consumption
Environmental toxins
Mental, physical, or emotional stress
Poor diet (lack of key nutrients, like sulfur-containing amino acids, and insufficient fruits and vegetables)
Under-eating (even a clean diet can cause inflammation)
Hormonal imbalances
Overtraining or insufficient recovery
Normal age-related decline

Increasing Glutathione

We always like to start with diet and lifestyle changes as a first approach. Supplements, supplement that foundation!

Nutrition : Eat a variety of cruciferous vegetables (like broccoli and kale), garlic, onions, and foods rich in vitamin C and E and those that contain sulfur . These include: Fresh fruits, nuts, tomatoes, avocados, oranges, walnuts , asparagus and proteins such as beef, eggs, fish and poultry . These foods contain precursors for glutathione production. It is imperative to eat enough protein, as those amino acids are the backbone of glutathione. Whey protein is another rich source of cysteine and can help boost glutathione levels.
Lifestyle: Prioritize 7-9 hours of quality sleep each night to help your body produce more glutathione naturally. Avoid alcohol, lower your toxin exposure and look for ways to boost stress resilience and address unmanaged stress as best you possibly can.
Exercise: Regular training - both cardio and weight training with adequate recovery are also key for mitochondrial and cell health .

Supplementation for Glutathione

N-acetylcysteine (NAC) is a well-established supplement that can help increase glutathione levels, enhancing the body's own powerful antioxidant defense system. NAC is a form of cysteine, a precursor to glutathione, and helps replenish glutathione levels, especially during times of oxidative stress or when detoxification needs a boost- which can range from someone dealing with estrogen dominance, insulin resistance, mold exposure , thyroid conditions and more. The liver is the epicenter of so many processes!

NAC itself functions as a direct antioxidant, helping to reduce oxidative stress both by neutralizing some free radicals.

NAC is well-established as a mucolytic agent, and can be beneficial for those with respiratory conditions from seasonal allergies or COPD . From addictions to pain management to cardiovascular disease, NAC may have many benefits.

Generally 600-1200 mg is a dosage we feel comfortable recommending, and always consult with your providers before supplementing. Efficacy and optimal use may vary depending on the specific condition, dosage, and individual factors.

What about glutathione supplements?

Daily oral supplementation with liposomal glutathione may effectively elevate body stores of glutathione, and those with low baseline levels may benefit. Why liposomal glutathione? Liposomal glutathione is more absorbable because it uses liposomes (fat molecules) to protect the glutathione during digestion.

Intravenous and intramuscular injections of glutathione are also available. while glutathione is a vital antioxidant, the cons of supplementing with it include uncertain bioavailability for oral forms, a lack of efficacy evidence and safety concerns for intravenous use and there is a need for more research . Costs is also a barrier.

Liposomal Glutathione vs. NAC:

Liposomal Glutathione is a direct source of glutathione, designed to increase its levels in the body. It may be a better option if you need a direct boost in glutathione, or have a condition in which more support is warranted (such as mold exposure) and have the budget for high quality supplementation.
NAC (N-Acetyl Cysteine) helps the body produce glutathione. It's helpful if you need support with glutathione production, or if you have conditions like respiratory diseases or neuropsychiatric disorders where NAC has other benefits, like thinning mucus or helping regulate brain chemicals.

Choosing between liposomal glutathione and NAC depends on your health goals and budget. If you want to potentially directly boost glutathione levels or are someone with very high levels of oxidative stress have increased needs or a condition associated with oxidative stress (such as rheumatoid arthritis, neurodegenerative conditions, cancer like or exposure to heavy metals) and liposomal glutathione might be the better choice. It's important to note that these are theoretical considerations based on general biochemical principles

If you also want the extra benefits NAC offers, then NAC could be the way to go. It is also cheaper and perhaps a better strategy for many.

By improving your glutathione levels through a balanced diet, healthy lifestyle habits, and possibly supplementation, you can help reduce inflammation, enhance recovery, and protect your body for the long term. Start by making small changes today to support your body's most powerful antioxidant.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. Please consult a healthcare professional before making any changes to your diet, exercise, or supplementation regimen