How to Support Glutathione Levels: Foods, Lifestyle & Supplements
- Josh Boughton
- May 9
- 6 min read
Updated: May 9
Glutathione is experiencing quite a spike in popularity. It performs a variety of essential roles in the body, and naturally, people would want those benefits.
Glutathione is produced in the liver from the amino acids glycine, cysteine, and glutamic acid. Glutathione is often referred to as the body's “master antioxidant.”
What does glutathione do?
Glutathione is involved in many body functions. Its two most well-known jobs are acting as an antioxidant and supporting multiple detoxification pathways. As people age, levels tend to decline. Glutathione also helps to “recycle” antioxidant vitamins such as C and E.
There are a lot of claims made for glutathione. Some are reasonable, and others are truly outrageous. I could write an entire book on all the claims I have heard glutathione is good for because many proponents say it is excellent for everything. That will have to be a topic for another day. However, I want to stress that nothing is a cure-all. Anyone claiming that one thing is good for everything is full of crap.
If you are wondering what your glutathione levels might be, your doctor can write for a glutathione blood test.
What are some ways to support healthy glutathione levels?
High levels of chronic stress increase oxidative stress and reduce glutathione levels. This means it’s essential to control stress to support healthy glutathione levels and improve your health overall. Check out our blog, Stress 101, for great tips to reduce and get stress under control.
Spending time in a sauna is excellent for glutathione levels. It helps to support the body's detoxification pathways and improve circulation. Make sure to drink plenty of fluids with electrolytes after spending time in a sauna because it can be very dehydrating.
Cold plunging might seem a little crazy, but one of the body's responses to it is increasing glutathione levels. It also helps to reduce uric acid levels, improve circulation, and harden the body, which enhances the response to stress. It’s time to get cold!
If you need another reason to exercise, it is one of the best ways to increase glutathione levels. Combing aerobic and weight training exercises was most effective at raising glutathione levels.
If you have a heart condition, please talk to your doctor before starting to use a sauna, do cold plunges, or begin an exercise program.
Getting proper sleep is a great way to support glutathione levels. Even just short-term sleep deprivation can reduce glutathione levels. Check out our blog for lots of great tips on getting a good night's rest!
Dehydration decreases glutathione levels. Make sure you are drinking plenty of water and eating water-rich fruits to stay hydrated, especially if you are outside sweating a lot this summer.
What foods support healthy glutathione levels?
The right foods can help to support your body's production of glutathione. The key is to eat plenty of these foods every day. You cannot just eat them once in a while and expect to get results; consistency is critical.
Here are some of the best glutathione-supporting foods:
Grass-fed full-fat plain yogurt and kefir
Buy unsweetened versions and add fruit if desired. Most sweetened versions contain large amounts of added sugar.
Grass-fed full-fat ricotta and cottage cheese
Buy brands without thickeners and gums.
Lacto-fermented veggies (fermented without the use of vinegar)
Pickles
Kimchi
Sauerkraut
Beets
Ginger Carrots
Pastured Eggs
Organ Meats, especiallykidney and liver
Wild-Caught Fish
Grass-fed red meat like beef, bison, buffalo, mutton, and lamb
Berries
Pomegranates
Apples - especially red ones
Fresh broccoli sprouts
Grow your own; don’t buy the ones in the store.
Harvest them on day six for the most benefits.
While broccoli and broccoli seeds have some of the beneficial compounds, broccoli sprouts have far higher levels.
This is cacao that is ethically produced and free of slave labor, while being higher in important compounds than regular cocoa powder.
Turmeric
Cook it in a good fat, like ghee, for the most benefits.
Garlic - especially black garlic
Beets
A perfect breakfast to keep you healthy and full of glutathione!
Replacing ultra-processed junk foods with nutrient-dense whole foods makes a huge difference in your health and will help support healthy glutathione levels.
Eat real food!
What supplements help to support healthy glutathione levels?
There are two primary schools of thought regarding supplements for glutathione.
The first one is to give glutathione directly through supplements, nasal sprays, or IV. The second is to support the body in producing its glutathione.
We think it's best to do both to support healthy glutathione levels and the pathways in the body involved in glutathione production.
It's important to support all of the pathways.
Seleno Health GPX Immune Protect is a revolutionary breakthrough developed from years of research that provides nutrients, herbs, and other compounds that nourish and support the body's pathways that produce a group of compounds called glutathione peroxidases (GPx), thio-redoxins, and peroxy-redoxins, along with their cofactor glutathione (GSH). It contains the following ingredients:
Super concentrated milk thistle extract (70:1, meaning it takes seventy pounds of milk thistle seeds to make one pound of this extract)
Alpha-lipoic acid
Buffered Vitamin C
Glutamine
Quercetin
L-cysteine
Selenium as selenomethionine
The Best Liposomal Glutathione
Liposomal glutathione is significantly more bioavailable than traditional glutathione supplements, but there are a lot of problems with most of them.
We recommend choosing liquid liposomal glutathione packaged in dark glass, not plastic or foil packets, and be free of gums and preservatives like potassium sorbate and sodium benzoate.
The biggest problem with most of them is that they are not actually liposomal. For example, you cannot have a liposomal supplement that is a powder or a pill. Liposomal supplements can only be in liquid form. Making them into a powder turns them into a lipid powder, which is not the same thing as a liposome, and it does not have the same benefits. Pills with liquid inside are too high a concentration and are no longer liposomal because the nutrients are no longer hidden, which defeats the purpose of liposomal supplements. For a more in-depth look at what to look for when choosing a liposomal supplement, check out our blog.
In our humble opinion, the best Liposomal Glutathione is made by Actinovo.
Actinovo Liposomal Supplements are produced in Hamburg, Germany, by their parent company, PlantaCorp. They have one of the largest and most comprehensive lines of liposomal supplements.
They use hexane and acetone-free phospholipids, which are over 96% pure and derived from European-grown sunflower seeds. Most phospholipids are made from soy, which can be problematic for those with soy allergies.
They do not use unwanted preservatives; sea buckthorn and rosemary provide a natural and safe preservative solution. In addition, malic acid is used to balance acidity. No potassium sorbate, sodium benzoate, polyethylene glycol, alcohol, or EDTA are used.
Their unique manufacturing process, using ultrasound, creates true liposomes that deliver the full advantages they offer. There are no fake liposomal supplements here.
All of their products are packaged in dark glass. In addition, they are all gluten and dairy-free and vegan.
One of our favorite things about them is that the glycerin in their products is not made from palm oil, which, unfortunately, most glycerin is. Palm oil is one of the worst crops, ethically and for the environment, so whenever we find supplements made without palm oil, it makes us really happy.
While the process of finding a good liposomal supplement company was, let's just say, not the most fun, it was certainly worth it.
For the complete package, check out our Glutathione Support Pack. It contains Actinovo Liposomal Glutathione and Seleno Health GPX to help support healthy glutathione levels.
Glutathione Supplement Support
We know this is a lot of information, so if you have questions about our glutathione supplements, don’t know where to start, or need support, we are always available to help. Drop us an email anytime at info@rooted-nutrition.com, and we will be happy to help you on your health journey!
FDA disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.