How to Naturally Boost Glutathione Production

Glutathione is an incredibly essential molecule for health and wellness. The body produces some glutathione, but production wanes with age, stress, poor methylation, and other factors. Increasing natural dietary and supplemental sources of glutathione can help optimize levels and, therefore, health.

Today's article will dive into how to naturally boost glutathione production, offering dietary and supplemental solutions. Keep reading as we explore:

• Glutathione's many roles
• How to improve methylation (to support glutathione)
• Food sources of glutathione
• Liposomal glutathione supplements (and why liposomal is key)

Why is Glutathione Important?

With so much information about different nutrients and supplements, why should you care about glutathione?

Glutathione is the body's master antioxidant, composed of three amino acids: cysteine, glycine, and glutamic acid. The body keeps glutathione in many tissues to reduce oxidative stress caused by free radicals, enhance detoxification, support immunity, and aid in metabolism. (Source 1)

Low glutathione levels correlate with chronic and neurodegenerative diseases, suggesting that low levels can increase disease risk. Unfortunately, glutathione production declines with age. Stress, toxins, poor diet, and other lifestyle factors can deplete levels. How to naturally boost glutathione production depends on these factors, too. (Source 1)

Glutathione and Methylation

Methylation is a crucial cellular process that generates methyl groups (one carbon with three hydrogens) via the methylation cycle. Adding (or removing) a methyl group to a molecule is critical for genetic expression, growth, neurotransmitter production, detoxification, and other critical biochemical processes.

Glutathione production requires methylation. In fact, it requires a large contribution of methyl groups. If methylation is sluggish (often for genetic reasons) or the body doesn't have enough nutrients (including vitamin B12 and folate) to turn the methylation cycle, the body can't make enough glutathione.

"Glutathione production requires methylation."

From this perspective, increasing glutathione from external sources (food and supplements) can take the pressure off the methylation cycle and glutathione production.

Also, consider how to improve methylation to improve glutathione production. A nutrient-dense diet supplying methylation cofactors (folate, betaine, vitamin B12, vitamin B2, etc.) is foundational. Supplements, including phosphatidylcholine and active methyl B12 and folate, are also helpful.

How to Naturally Boost Glutathione Production with Food

Targeted nutrition can help increase glutathione levels. Foods high in glutathione include:

• Mushrooms
• Spinach
• Avocados
• Asparagus
• Okra
• Green beans (Source 1, 2)

In addition to eating foods with glutathione, you can boost the body's production of glutathione by supplying precursors and cofactors.

Dairy products, especially whey protein, are high in the amino acid cysteine. Consuming these foods helps to increase glutathione levels in the body. One study found supplementation of 45 grams of whey protein powder daily for two weeks increased glutathione levels (measured in lymphocytes) by 24%. (Source 3)

Vitamin C is also important for glutathione generation, both dietary and supplemental vitamin C. Supplementing with vitamin C, especially in individuals with suboptimal vitamin C levels or intake, increases glutathione levels. (Source 1)

Other foods and nutrients that support healthy glutathione include:

• Protein
• B vitamin complex
• Vitamin E
• Selenium
• Alpha lipoic acid
• Cruciferous vegetables (broccoli, cauliflower, cabbage, collards, kale, etc.)
• Green tea (Source 1)

Nutrition isn't the only way to boost glutathione, research suggests lifestyle factors are essential. These include:

• Optimizing sleep
• Stress management
• Exercise
• Avoiding or limiting alcohol (Source 4, 5)

Liposomal Glutathione

A nutritious diet and good lifestyle habits are essential for a long, healthy life. Yet, the most effective way to boost glutathione levels is to take glutathione itself. But not just any glutathione will do: liposomal glutathione is superior.

"Yet, the most effective way to boost glutathione levels is to take glutathione itself. But not just any glutathione will do: liposomal glutathione is superior."

Because of its tripeptide structure, glutathione breaks down easily in the digestive system, resulting in poor absorption and bioavailability in many glutathione supplements.

Liposomal glutathione solves this essential problem by creating a liposome molecule to encapsulate the glutathione. It survives the digestive system intact and is absorbed into the body, where you can use it immediately in its active form. One week of supplementation can increase blood levels of glutathione by 40%! (Source 6)

Core Med Science offers groundbreaking, high-quality liposomal glutathione available in three versions:

• Core Med Science Liposomal Glutathione Softgels
• Core Med Science Liposomal Glutathione Liquid
• Core Med Science Liposomal Glutathione Capsules

There's no doubt that glutathione is critical for health and managing risk. When boosting glutathione levels, consider how to improve methylation and glutathione production with dietary strategies and targeted supplements. Core Med Science has taken care of the details to bring you effective supplements to help you reach your health goals and optimize glutathione levels.

References:

1. Minich, D. M., & Brown, B. I. (2019). A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients, 11(9), 2073. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770193/
2. Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food chemistry, 233, 429-433. Abstract: https://pubmed.ncbi.nlm.nih.gov/28530594/
3. Zavorsky, G. S., Kubow, S., Grey, V., Riverin, V., & Lands, L. C. (2007). An open-label dose-response study of lymphocyte glutathione levels in healthy men and women receiving pressurized whey protein isolate supplements. International journal of food sciences and nutrition, 58(6), 429-436. Abstract: https://pubmed.ncbi.nlm.nih.gov/17710587/
4. https://www.healthline.com/nutrition/how-to-increase-glutathione
5. https://www.medicalnewstoday.com/articles/326196
6. Sinha, R., Sinha, I., Calcagnotto, A., Trushin, N., Haley, J. S., Schell, T. D., & Richie, J. P., Jr (2018). Oral supplementation with liposomal glutathione elevates body stores of glutathione and markers of immune function. European journal of clinical nutrition, 72(1), 105-111. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6389332/