Best Glutathione Supplements for Health, Skin, and Detoxification

What is Glutathione?

Glutathione is an antioxidant that is naturally produced in the body. It is made up of three amino acids - cysteine, glycine, and glutamate. Glutathione plays a key role in many vital bodily processes including immune health, detoxification, and skin lightening.

As we age, glutathione levels in the body tend to decline. This can lead to increased oxidative stress and cell damage. Taking a glutathione supplement may help boost glutathione levels and provide antioxidant protection.

Benefits of Taking a Glutathione Supplement

Immune Health

Glutathione is concentrated in immune cells such as lymphocytes and macrophages. It helps optimize the activity of these immune cells. Glutathione also supports the proliferation of lymphocytes which allows the body to ramp up its immune response when needed.

Studies show that glutathione supplements may improve immune health in people with certain conditions. For example, supplementation has been found to reduce the rate and severity of infections in those with HIV/AIDS. It may also help improve immune function in the elderly.

Detoxification

The liver uses glutathione to neutralize harmful toxins and chemicals in the body. Glutathione conjugates with drugs, heavy metals, pollutants, and other toxins to make them more water-soluble. This allows the body to eliminate these substances more effectively through urine or bile.

Glutathione supplements can enhance the liver's natural detoxification processes. This may be useful for those regularly exposed to toxins. It may also help counteract the effects of alcohol on the liver.

Skin Lightening

Glutathione plays a major role in melanin production. Melanin is the pigment that gives skin its color. Higher glutathione levels are associated with lighter skin tones.

Many people take glutathione supplements to lighten the skin. The cysteine in glutathione inhibits an enzyme involved in melanin production called tyrosinase. This effect leads to less melanin formation and gradual skin lightening over time.

Antioxidant Protection

Glutathione neutralizes free radicals and reactive oxygen species (ROS) that can damage cells. The tripeptide structure of glutathione makes it especially effective at scavenging free radicals and preventing oxidative damage to cell membranes, proteins, and DNA.

By boosting glutathione, supplements may help minimize oxidative stress throughout the body. This antioxidant effect may provide protection against various health conditions linked to increased free radical damage.

Mitochondrial Health

Glutathione plays a critical role in mitochondrial health. It helps recycle antioxidants and remove dangerous ROS within the mitochondria. Glutathione deficiency is associated with decreased mitochondrial energy production.

Supplementing with glutathione may enhance mitochondrial function. This is important since the mitochondria produce energy for all cells in the body. Improved mitochondrial health can potentially boost stamina and strength.

Top Rated Glutathione Supplements

There are many glutathione supplements available on the market. Here are some of the top options:

Setria Glutathione

Setria glutathione contains the reduced form of glutathione. It features the patented Setria glutathione ingredient which has demonstrated high absorption compared to regular glutathione.

Setria undergoes a natural fermentation process using yeast. This preserves the active form of glutathione which allows for better uptake in the body. Studies show Setria can increase plasma glutathione levels by up to 300%.

Liposomal Glutathione

Liposomal glutathione uses liposome delivery technology to protect glutathione from stomach acid degradation. The glutathione molecules are encapsulated within tiny lipid particles called liposomes.

Liposomal delivery helps glutathione survive digestion intact for enhanced absorption. Studies indicate liposomal glutathione can increase glutathione levels in cells by up to 154% compared to regular glutathione.

N-Acetylcysteine (NAC)

NAC provides the amino acid precursor to glutathione - cysteine. The body uses NAC to manufacture and replenish glutathione stores. Supplementing with NAC has been shown to significantly increase glutathione levels.

NAC also has its own antioxidant properties. It can scavenge free radicals and bind to heavy metals for detoxification. NAC is more stable than direct glutathione supplementation.

Whey Protein

Whey protein is rich in amino acids like cysteine that are building blocks of glutathione. Consuming whey protein can help boost glutathione production in the body.

Studies show that whey protein isolates can raise plasma and intracellular glutathione levels by up to 35%. Whey also contains other antioxidants that provide added immune system and detoxification support.

How to Use Glutathione Supplements

Recommended Dosages

Most glutathione supplements come in capsules or powders. The recommended daily dosage ranges from 250mg to 1000mg. It's best to start with lower doses and work up to find the dosage that feels right for you.

For skin lightening, some dermatologists recommend taking up to 2000mg daily. It can take 1 to 3 months to see noticeable skin lightening effects from oral glutathione supplementation.

Use on an Empty Stomach

It is generally recommended to take glutathione supplements on an empty stomach. This helps enhance absorption and increase plasma glutathione levels more effectively.

Taking glutathione with food can reduce absorption. Certain amino acids found in proteins can potentially compete for uptake with glutathione.

Pair with Vitamin C

Taking vitamin C with glutathione may help recycle oxidized glutathione back into its active antioxidant form. Vitamin C may also enhance glutathione absorption in cells.

Aim for at least 500mg to 1000mg of vitamin C when pairing with glutathione supplements for optimal effect.

Stagger with High Protein Meals

As mentioned earlier, amino acids from dietary proteins can affect glutathione absorption. It is best to separate your glutathione supplementation from any high protein meals.

Try taking glutathione supplements at least 1 hour before or after eating protein-heavy meals. This prevents competition for absorption between glutathione and amino acids.

Potential Side Effects and Precautions

When taken appropriately, glutathione supplements are generally well tolerated by most people. However, there are some potential side effects and precautions to consider.

Gastrointestinal Effects

Glutathione supplementation may cause mild stomach upset, nausea, diarrhea or bloating in some people. These side effects are more common when taking glutathione on an empty stomach.

Starting with a low dose and taking supplements with food can help minimize gastrointestinal effects. Liposomal glutathione may also be better tolerated.

Allergic Reactions

Allergic reactions to glutathione supplements are rare but possible. People with sulfur sensitivities may be more prone to allergies from glutathione.

Discontinue use if you experience any swelling of the throat, lips or face. Seek medical help immediately if you have difficulty breathing.

Mercury Mobilization

Glutathione may mobilize mercury and other heavy metals in the body for excretion. This can be beneficial for removing toxins but may also redistribute mercury to the brain in some people.

Those with high heavy metal burden should exercise caution with glutathione. It may be wise to undergo mercury detox protocols before starting glutathione.

Not Safe During Pregnancy

There is insufficient safety data on glutathione supplementation during pregnancy. High doses may potentially trigger contractions. It is best avoided as a precaution until more research is done.

Always consult your doctor before taking any new supplements if you are pregnant or breastfeeding.

Boosting Glutathione Levels with Food

In addition to glutathione supplements, there are many foods that can help increase your natural glutathione levels. Here are some of the top glutathione boosting foods to incorporate into your diet:

Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, cabbage and kale are rich in glucosinolate compounds. These compounds boost glutathione production and activity inside the body.

Avocados

Avocados provide high levels of glutathione as well as the amino acid cysteine. Enjoying avocados can directly replenish glutathione stores that protect cells.

Garlic

Garlic contains the powerful antioxidant allicin. Allicin has been shown to enhance glutathione levels and reduce oxidative stress throughout the body.

Tomatoes

Tomatoes are an excellent source of the antioxidant lycopene. Studies demonstrate that lycopene helps preserve cellular glutathione concentrations in the body.

Turmeric

The curcumin in turmeric is scientifically proven to increase expression of genes involved in glutathione synthesis. Turmeric also provides antioxidant support.

Combining a whole foods-based diet with targeted glutathione supplementation can help maximize your glutathione levels and antioxidant capacity.

The Bottom Line

Glutathione is an incredibly important antioxidant that plays diverse roles in immunity, detoxification and more. Taking a high quality glutathione supplement can boost levels in the body and provide key health benefits.

Glutathione is generally well tolerated but gastrointestinal side effects are possible. Those with sulfur allergies or heavy metal burden should take extra precautions.

Eating sulfur-rich foods like cruciferous vegetables, avocados and turmeric can further support your glutathione status. When combined with a healthy lifestyle, glutathione supplementation has the potential to transform health and vitality.

Always consult a knowledgeable healthcare practitioner before starting glutathione or any new supplement, especially if pregnant or breastfeeding.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.