Glutathione 101: What It Is, Why It Matters, and How to Boost Your Levels

What if I told you there was a tiny but mighty molecule that could help combat chronic disease, boost your energy, detoxify harmful substances, and even support your immune system? Sounds too good to be true, right? 

But it’s real – and it’s called glutathione. 

In this blog post, we’re going to explore what glutathione is, the crucial roles it plays in your health, what happens when your levels are too low, the different types available, and most importantly – my top recommendations for optimizing this essential molecule. Let’s dive in!

What Is Glutathione? And Why Is It Important?

Glutathione (often abbreviated as GSH) is a powerful molecule made up of three amino acids: glutamine, cysteine, and glycine. It’s naturally produced in every cell in your body – with high concentrations in your liver, eyes, spleen, pancreas, and kidneys. This little molecule has earned some impressive nicknames, like the “Master Antioxidant” and “Master Detoxifier,” due to its crucial role in keeping the body protected and balanced. 

Here are some of glutathione's most essential functions:1,2

• Protection Against Cell Damage: Glutathione acts as a shield for your DNA and other cell structures – defending them against oxidative stress caused by free radicals. Free radicals are unstable molecules that can originate from environmental factors like pollution and toxins, as well as natural processes such as metabolism. Glutathione protects your cells from these unstable molecules and prevents damage to cellular structures.
• Supports Detoxification: Glutathione is essential for helping the liver neutralize and break down harmful substances – like heavy metals, drugs, and chemical pollutants. This process allows these toxins to be safely eliminated from the body, thereby reducing the overall toxic load and supporting liver health.
• Boosts Immune Function: Glutathione contributes to a balanced and effective immune response by regulating your body's defense mechanisms and enhancing your ability to fight off infections. Its role in immune modulation ensures that the immune system functions optimally without becoming overactive or underactive.
• Enhances Mitochondrial Function and Energy Production: By supporting the proper function of mitochondria, the energy-producing components of cells, glutathione helps maintain overall energy levels. This is vital for sustaining daily activities, preventing fatigue, and promoting cellular health and longevity.
• Regulates Cellular Processes: Glutathione is involved in key cellular functions – including the production of proteins, regulation of gene expression, and control over cell growth and death. Its influence on these processes is crucial for maintaining healthy cellular activity and overall body function.

Because of its wide-ranging benefits, maintaining healthy glutathione levels is critical for overall well-being. But what happens when levels of this mighty molecule become too low?

So, What Happens When Your Body Is Low On Glutathione?

Unfortunately, depleted glutathione levels can trigger a domino effect of health issues throughout the body – resulting in increased oxidative stress and impaired cellular functions. Here’s a look at how low glutathione can impact health:3,4,5,6

Increased Oxidative Stress

Oxidative stress occurs when there’s an imbalance between free radicals (unstable molecules that can damage cells) and your body's ability to neutralize them. Glutathione plays a crucial role in defending against these free radicals. When levels are low, cells are left more vulnerable to oxidative damage – accelerating the aging process and increasing the risk of various chronic diseases. Think of it like this: if glutathione is the body's shield, a depleted level means the shield has cracks – allowing harmful agents to wreak havoc.

Compromised Detoxification

The liver uses glutathione extensively for detoxification processes, specifically in phase II of liver detox, where harmful substances like heavy metals, environmental toxins, and metabolic waste products are made more water-soluble for easier elimination. If glutathione levels are low, the liver's ability to effectively detoxify the body is diminished. This can lead to the accumulation of toxins, which may contribute to fatigue, brain fog, and more serious conditions like liver dysfunction.

Weakened Immune System

Glutathione is also a key player in immune health. It helps maintain a balanced immune response by regulating the production of cytokines, which are signaling molecules involved in inflammation and immune activity. When glutathione levels are inadequate, the immune system can become dysregulated, either becoming overactive (increasing inflammation and risk of autoimmune disorders) or underactive (reducing the body's ability to fight infections). Low glutathione has even been linked to an increased susceptibility to viral infections.

Decreased Energy Production and Mitochondrial Dysfunction

Inside each cell are tiny powerhouses called mitochondria, which produce the energy the body needs. Glutathione is crucial for the proper functioning of these mitochondria – helping to protect them from oxidative damage and ensuring efficient energy production. When glutathione is depleted, mitochondrial function can decline, leading to symptoms like fatigue, muscle weakness, and poor exercise tolerance.

Potential Development of Chronic and Degenerative Diseases

A chronic deficiency in glutathione can contribute to the development or worsening of various health conditions like:

• Neurological Disorders: Low glutathione levels are associated with conditions like Parkinson’s and Alzheimer’s – where oxidative stress and impaired detoxification may play a role in the progression of neurodegeneration.
• Diabetes: Oxidative stress due to low glutathione can worsen insulin resistance and contribute to the complications of diabetes – such as nerve damage and cardiovascular issues.
• Heart Disease and Stroke: The damage from oxidative stress can lead to inflammation of blood vessels – increasing the risk of heart attack and stroke.
• Cancer: Since glutathione helps protect DNA from damage, low levels may allow genetic mutations to occur more frequently – potentially increasing cancer risk.

Without sufficient glutathione, the body becomes more vulnerable to oxidative damage, inflammation, and cellular dysfunction, which can pave the way for chronic and degenerative diseases.

Aging and Skin Health

As we age, our natural glutathione production declines, which can make the skin more prone to damage from UV exposure and environmental pollutants. This contributes to the formation of fine lines, wrinkles, and uneven skin tone. While aging is a natural process, maintaining optimal glutathione levels can help slow down these signs and support healthier, more resilient skin.

Impaired Protein Synthesis and Cellular Repair

Glutathione plays a role in the production of proteins and the repair of damaged cells. When levels are low, the body's ability to rebuild and maintain tissues can be compromised – leading to slower recovery from injuries, surgeries, or illnesses.

Now let’s zoom in on what causes less-than-ideal glutathione levels in the first place.

What Causes Low Glutathione?

Generally, glutathione doesn’t just drop for no reason. There are a variety of factors that can drain your levels –  leaving your cells more vulnerable to damage. Here are some of the main culprits behind low glutathione:

• Chronic Stress: Constant stress elevates cortisol levels – aka the “stress hormone.” While cortisol helps manage stress, excessive amounts increase oxidative stress, leading to glutathione depletion as it works to protect cells from damage.
• Poor Diet and Nutrient Deficiencies: A diet lacking in amino acids like glutamine, cysteine, and glycine can hinder glutathione production. Additionally, insufficient intake of vitamins and minerals (like vitamin C, selenium, and magnesium) that support synthesis, can further reduce levels.
• Environmental Toxins and Pollution: Daily exposure to air pollutants, heavy metals, pesticides, and household chemicals increases the demand for glutathione as your body works to detoxify these substances. Higher exposure than your body can handle may lead to depletion.
• Aging: Natural production of glutathione declines with age. This decrease can be accelerated by poor lifestyle choices like an unhealthy diet, inactivity, or toxin exposure – contributing to increased oxidative stress linked with age-related conditions.
• Chronic Illness and Inflammation: Conditions such as diabetes, autoimmune disorders, heart disease, and chronic infections significantly reduce glutathione levels. Increased oxidative stress and inflammation from these illnesses cause the body to use up glutathione more rapidly.
• Medications: Certain long-term medications can interfere with glutathione production or increase its consumption. For instance, acetaminophen (Tylenol) lowers glutathione levels as the liver uses its stores to metabolize this drug.
• Excessive Alcohol Consumption: High alcohol intake burdens the liver, where glutathione is concentrated. The liver uses glutathione for detoxification, but excessive consumption can overwhelm this process – leading to depletion and increased oxidative stress.
• Sleep Deprivation: Insufficient or poor-quality sleep disrupts the body’s antioxidant defenses, including glutathione. Sleep is crucial for repair and regeneration, and a lack of it raises oxidative stress – demanding more glutathione and reducing overall levels.
• Exposure to Radiation: Radiation from medical imaging (like X-rays and CT scans) or environmental sources (such as UV rays from the sun) generates free radicals. Glutathione neutralizes these radicals, but frequent exposure can drain its supply.

So what can you do to replenish and restore your glutathione levels if they’re running low?

Addressing Low Glutathione: How Can I Increase My Glutathione Levels?

If your glutathione levels are low, you can support and boost them naturally through lifestyle and dietary changes. Here are some key strategies to consider:7

• Eat Sulfur-Rich Foods: Include garlic, onions, broccoli, Brussels sprouts, kale, and cauliflower in your diet. These foods are rich in sulfur compounds that support glutathione synthesis.
• Boost Your Intake of Selenium: Incorporate selenium-rich foods like Brazil nuts, sunflower seeds, brown rice, and fish (tuna, sardines) to enhance glutathione production and activity.
• Consume Foods High in Vitamin C: Eat vitamin C-rich foods, such as oranges, strawberries, kiwi, bell peppers, and spinach, to help regenerate glutathione and support overall antioxidant defense.
• Incorporate Protein-Rich Foods: Ensure adequate protein intake from lean meats, fish, eggs, beans, and legumes to provide the amino acids necessary for glutathione production.
• Exercise Regularly: Engage in moderate-intensity physical activities like walking, cycling, or yoga to increase glutathione levels over time and reduce oxidative stress. Avoid excessive intensity without proper recovery.
• Get Enough Sleep: Aim for 7-9 hours of quality sleep per night to support natural repair and detoxification processes, as lack of sleep can rapidly deplete glutathione. If getting enough sleep is a challenge for you, be sure to head over and read my article Hack Your Sleep: 6 Tips to Help You Sleep Better Naturally.
• Limit Alcohol and Toxin Exposure: Reduce exposure to alcohol, tobacco, and environmental toxins to preserve glutathione levels. Click here to learn more about how you can make low-tox swaps in your life and drastically reduce your exposure to glutathione-depleting toxins.
• Consider Stress-Management Techniques: Incorporate practices like meditation, mindfulness, yoga, or breathing exercises to mitigate the impact of chronic stress on glutathione reserves. One of my favorite ways to combat stress is to spend time in flow state – which you can learn more about right here.
• Try Natural Supplements that Support Glutathione Production: Consider supplements like N-acetylcysteine (NAC), alpha-lipoic acid, and milk thistle (silymarin), which can boost your body’s ability to produce glutathione.

While all of these strategies can indeed help support and optimize your glutathione levels, sometimes it can be immensely helpful to incorporate a glutathione supplement. But how on earth do you go about choosing a glutathione supplement when it seems like there are so many different types to choose from?

Types Of Glutathione: Which Glutathione Is Most Effective?

Understanding the different types of glutathione supplements available is key to making the best choice for your needs. Not all forms of glutathione are absorbed and utilized by the body in the same way, so it's important to know what sets them apart. Here's a look at the main types and their benefits:8,9,10

L-Glutathione (Reduced Glutathione, GSH)

L-glutathione, also known as reduced glutathione or GSH, is the active form that your body naturally produces. The “L” prefix refers to the molecular structure of the amino acids that make up glutathione (L-glutamine, L-cysteine, and L-glycine). In this form, it can directly neutralize free radicals and support your body's detoxification processes. 

While some lower-quality supplements may face absorption challenges in the digestive tract, choosing a high-quality formulation or using absorption-enhancing techniques can help you effectively boost your glutathione levels and get the most out of your supplement. It’s a reliable choice if you're looking to support your health and optimize your glutathione levels.

Liposomal Glutathione

Liposomal glutathione involves encapsulating the glutathione in tiny fat particles called liposomes. This unique structure helps protect the glutathione from degradation in the digestive system and enhances absorption into the bloodstream and cells. 

This form is highly regarded for its improved bioavailability and effectiveness in supporting detoxification, immune health, and antioxidant defenses.

S-Acetyl Glutathione

This form features a chemical modification (acetylation) that helps shield the glutathione from being broken down before it can be absorbed. The added acetyl group improves stability and makes it easier for the glutathione to enter cells – thus boosting intracellular levels. 

S-acetyl glutathione is a popular choice if you’re seeking a more effective supplement to increase glutathione within the body.

Intravenous (IV) Glutathione

IV glutathione bypasses the digestive system entirely, delivering the glutathione directly into the bloodstream. It’s often used in medical settings for individuals with severe deficiencies or specific health conditions. While this method can quickly raise blood levels of glutathione, it is more costly and less convenient than oral forms. 

IV glutathione can be great for addressing more acute conditions or deficiencies, but boosting intracellular glutathione levels in the long term is best addressed with lifestyle changes and a daily glutathione supplement.

So, What Is the Best Glutathione Supplement?

With so many options out there, finding the right glutathione supplement can feel overwhelming. But don’t worry – I’ve got you covered. When it comes to giving your body the extra support it needs, two of my go-to options stand out for their quality and effectiveness:

• Liposomal Glutathione Lemon Mint: This liposomal form uses advanced delivery technology to enhance absorption, helping more glutathione reach your cells where it’s needed most. It comes in a convenient pump bottle with a gel-like liquid consistency and is made with natural lemon and mint oils for a refreshing flavor. Click here to learn more about Liposomal Glutathione Lemon Mint.
• Glutathione Essentials: Perfect for those who prefer capsules, this supplement delivers a concentrated dose of glutathione in an easy-to-swallow form. It’s a great option for boosting your levels quickly and conveniently, especially if you’re on the go. Click here to learn more about Glutathione Essentials.

Adding a glutathione supplement to your routine can be a wonderful way to boost your body’s natural defenses, support detoxification, and enhance your overall well-being – especially when it feels like you could use a little extra help. You can explore both of these top-notch glutathione supplements in my online store by clicking right here.

Ready to Experience the Power of Glutathione?

Optimizing your glutathione levels can be a game-changer for your health. Most people can benefit from either making lifestyle tweaks or incorporating supplements to elevate their glutathione levels. Whether you’re looking to boost your energy, enhance your immune function, or support detoxification, glutathione is a powerful ally on your wellness journey.

However, it's important to remember that no supplement can outshine the benefits of a healthy lifestyle. If you want to heal the root cause of ongoing issues, eliminate mystery symptoms, or simply take your health to the next level, you need to adopt a holistic approach that nurtures your body, mind, and soul.

If you’re feeling overwhelmed or unsure about where to start, I’m here to help! After healing from more than one life-altering diagnosis, bouncing back after devastation and heartbreak, and creating a life filled with vibrant health, happiness, peace, and purpose (and helping thousands of others do the same), I’ve put together a Resource Roadmap designed just for you. You can access it for free right here!

Resources:

1. Glutathione: Benefits and Supplements (webmd.com)
2. Glutathione – an overview | ScienceDirect Topics
3. Glutathione synthetase deficiency | About the Disease | GARD (nih.gov)
4. The Role of Glutathione Metabolism in Chronic Illness Development and Its Potential Use as a Novel Therapeutic Target – PMC (nih.gov)
5. Evidence of oxidative damage and inflammation associated with low glutathione redox status in the autism brain | Translational Psychiatry (nature.com)
6. Glutathione dysregulation and the etiology and progression of human diseases – PMC (nih.gov)
7. A Review of Dietary (Phyto)Nutrients for Glutathione Support – PMC (nih.gov)
8. Oral supplementation with liposomal glutathione elevates body stores of glutathione and markers of immune function – PMC (nih.gov)
9. liposomal-glutathione-techsheet.pdf (itcpharmacy.com)

* These statements have not been evaluated by the Food and Drug Administration. The product mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease.   The information in this article is not intended to replace any recommendations or relationship with your physician.  Please review references sited at end of article for scientific support of any claims made.