In addition, it boosts the immune system, increases strength and endurance, and encourages the body to form lean muscle rather than fat. In fact, so strongly tied is glutathione to health and well-being that scientists can use glutathione levels to predict longevity — quite a testament to its influence in the body! Unfortunately, glutathione levels can be threatened by toxic drugs, environmental toxins, and chronic stress — as well as by normal aging.
Unsurprisingly, healthy young people have the highest levels of glutathione, while elderly, hospitalized patients have the very lowest. Like glutathione, vitamin C can help to boost immune system function. In addition, vitamin C — which has potent antioxidant, antiviral, and anti-inflammatory properties — can protect fragile cell membranes and prevent damage to cell DNA, as well as to important proteins and enzymes including glutathione. Maintaining adequate levels of this antioxidant is incredibly important.
Below are 10 of the best ways to increase your glutathione levels naturally. Notably, sulfur is required for the synthesis of glutathione 2. Sulfur is found in two amino acids in food: methionine and cysteine. However, there are vegetarian sources of sulfur as well, such as cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, kale, watercress and mustard greens. A number of human and animal studies have found that eating sulfur-rich vegetables may reduce oxidative stress by increasing glutathione levels 3 , 4 , 5.
Allium vegetables, including garlic, shallots and onions, also boost glutathione levels — likely due to their sulfur-containing compounds 6 , 7. Sulfur is important for producing glutathione. Vitamin C is a water-soluble vitamin found in a variety of foods, particularly fruits and vegetables. Strawberries, citrus fruits, papayas, kiwis and bell peppers are all examples of foods rich in vitamin C.
This vitamin has many functions, including working as an antioxidant to protect cells from oxidative damage. Researchers have discovered that vitamin C may help increase glutathione levels by attacking free radicals first, thereby sparing glutathione.
They also found that vitamin C helps reprocess glutathione by converting oxidized glutathione back to its active form 8.
In fact, researchers have found that taking vitamin C supplements increased glutathione levels in white blood cells in healthy adults. However, these studies involved vitamin C supplements. Further research is needed to determine if you can increase glutathione levels by eating foods containing vitamin C. Vitamin C plays a vital role in maintaining glutathione levels. For this reason, taking vitamin C supplements may help increase glutathione levels in your body.
Some of the best sources of selenium are beef, chicken, fish, organ meats, cottage cheese, brown rice and Brazil nuts. This is based on the amount needed to maximize the production of glutathione peroxidase One study investigated the effects of selenium supplements in 45 adults with chronic kidney disease.
All of them received mcg of selenium daily for three months. Interestingly, all of their glutathione peroxidase levels increased significantly Another study showed that taking selenium supplements increased glutathione peroxidase levels in patients on hemodialysis Due to possible toxicity, be sure to discuss selenium supplements and dosage with your healthcare provider.
For most healthy adults, eating a balanced diet with selenium-rich foods will ensure adequate levels of selenium — and, therefore, healthy glutathione levels. Selenium is a cofactor for the production of glutathione. Fish, organ meats, and Brazil nuts are all selenium-rich foods that may help increase your levels naturally.
The human body produces glutathione, but there are also dietary sources. Spinach, avocados , asparagus and okra are some of the richest dietary sources This is probably a much higher dose than most people need, particularly if they already eat some oily fish, but it does indicate a meaningful correlation. The relationship between glutathione and a few B vitamins was mentioned by the research team behind the paper.
Firstly, they discussed riboflavin vitamin B2 , a water-soluble vitamin commonly found in eggs, green veggies, dairy products, meat and mushrooms. The researchers also suggested that vitamin B5 may support glutathione synthesis in the body due to its role in ATP production, while mentioning that vitamin B12 deficiency is linked with low glutathione levels.
The take-home? A Comprehensive Guide. Incidentally, there are many specific benefits of combining vitamin B with omega So tripling up by throwing glutathione in the mix is no bad idea. So, why take glutathione with fellow antioxidant, vitamin C? Needless to say, this is a topic the researchers tackled.
A paper published 26 years before, in , showed that vitamin C elevates red blood cell glutathione in healthy adults. Another study from , meanwhile, showed that low vitamin C intake induced glutathione depletion and oxidative stress. And this was in healthy young adults — so you can imagine how much worse it might be in adults whose natural glutathione production is already falling!
Returning to the most recent paper, reference was made to the benefits of taking mg-1,mg daily vitamin C, to increase lymphocyte GSH levels. Why might vitamin C help glutathione stores? In other words, your GSH stores are not being depleted so much in the presence of vitamin C.
But in all honesty, you should look to ensure an adequate intake of all of the aforementioned cofactors. Exposure to sunlight will indirectly affect the whitening process since it increases the melanin pigments in the skin, thus, might delay the whitening process. Use sunblock or sunscreen lotion that has an SPF of It will protect you from the harmful effects of the sun.
Yes it is safe to be taken by young teens from age 14 years and to all ages who also want to be white. Henceforth, the right dosage should be taken into consideration. Share on Social Links. Book An Appointment. Popular tag No Popular Blogs.
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