Glutathione benefits: why everyone is suddenly talking about it, and what's actually true
Glutathione is called the "master antioxidant," sold as capsules, sprays and IV drips, and promised to give you glowing skin. Here's a no-hype look at glutathione benefits: what glutathione is, what your body needs it for, what supplement studies really showed and how to support your own glutathione with food and habits.
Questions and answers
What is glutathione in simple terms?
It's a substance your body builds itself from three amino acids: cysteine, glutamate and glycine. It's found in almost every cell and works as an antioxidant, helping cells cope with oxidative stress.
What does glutathione do in the body?
It takes part in the antioxidant defense of cells and in neutralizing foreign substances. Most glutathione is made by the liver, and production drops with age, smoking and frequent drinking.
Which glutathione foods are the best sources?
Spinach, avocado and asparagus are the dietary sources mentioned most often. Getting enough protein matters just as much, because your body builds glutathione from amino acids.
How to increase glutathione levels naturally?
Start with what "uses it up": quit smoking, cut back on alcohol, add vegetables and enough protein. In studies, supplements raised glutathione levels, but the effect lasted only as long as people kept taking them, so it's best to discuss them with your doctor.
Read also
Sources
- WebMD — Glutathione: Overview, Uses, Side Effects, Precautions, Interactions
- Richie J.P. et al. — Randomized controlled trial of oral glutathione supplementation on body stores of glutathione (European Journal of Nutrition, 2015)
- Weschawalit S. et al. — Glutathione and its antiaging and antimelanogenic effects (PMC, 2017)