Glutathione is an important system strengthening antioxidant because it tackles free radicals, works to detoxify the body of harmful chemicals, and modulates immune cells. You can increase cellular levels of glutathione naturally, by consuming sulfur-containing vegetables, being physically active, and/or using supplements like N-acetylcysteine (NAC) and milk thistle.
In terms of immune health, glutathione is often an afterthought. Many people are quick to reach for vitamin C or zinc when the common cold hits, yet, the body has its own “master” antioxidant that works to protect cells from damage and keeps the immune system working optimally.
The immune system functions properly only when cellular activity is regulated, and glutathione is key in this. When the body is up against some form of oxidative stress, toxins, or diseases of a chronic nature, glutathione acts as the body’s first defense. Unfortunately, modern poor diet and lifestyle choices and the natural aging process can easily deplete the body’s reserves of glutathione.
The ability to understand the mechanisms and the ways to increase this important antioxidant can radically transform the way one thinks about daily health. In the following pages, we will discuss in detail the relationship between glutathione and the immune system, the mechanisms that lead to reduced levels of glutathione in the body, and safe interventions to increase levels of glutathione in the body.
What is glutathione and what does it do?
Glutathione is the number one most abundant intracellular antioxidant in the human body, and it is produced by the liver from three amino acids (which are directly involved in its synthesis) which are glutamine, glycine, and cysteine.
After it’s synthesized, glutathione works within cells to protect them from oxidative stress, which occurs when the body is overwhelmed with oxidative free radicals. These free radicals damage cells and cause inflammation and decrease the overall strength of the immune system. Before cellular damage is caused, glutathione binds to free radicals.
The immune system also depends on protection from oxidative molecules. The immune system is comprised of many cells, tissues, and organs and is responsible for protection from harmful entities. For these cells to operate, the stress level of the body must be low and stable. This is the role of glutathione, constantly mopping up the harmful free radicals.
In what ways does glutathione affect the immune system?
Glutathione has a direct and an involved impact on the immune system.
In what ways are the antioxidant features of glutathione important to the immune system?
A study published in Frontiers in Immunology in 2017 says that glutathione helps adjust the innate immune response. During the immune response to an infection, a large amount of oxidative stress is produced. In this case, glutathione helps balance that stress so the immune response will not damage any of the body’s healthy cells.
In what ways does the detoxifying role of glutathione protect the body?
Glutathione is found in high concentrations in the liver because it performs detoxification. It binds to toxins, heavy metals, and other harmful substances and makes them water soluble so that the body can excrete them. By performing detoxification, glutathione allows the immune system to work on the real harmful threats of infectious agents.
How does glutathione regulate immune cells?
Glutathione affects the function of both Natural Killer (NK) cells and T-cells. NK cells search for virus-infected cells and kill them. Research from the National Institutes of Health indicates that proper NK cell function is contingent on the level of glutathione. Vital immune cells become sluggish and infections remain unresolved if there is a shortage of glutathione.
What factors affect your body’s glutathione levels?
There are a number of both external and internal factors that determine how much glutathione the body can produce and sustain.
How do diet and nutrition affect glutathione?
In the diet, glutathione is constructed from building blocks that include sulfur-rich amino acids, vitamin C, and selenium. A diet deficient in these nutrients will reduce the synthesis of glutathione. In addition, an abundance of processed foods contributes to an excess of free radicals, which causes the body to utilize its stores of glutathione even more.
What role do lifestyle and environmental factors play?
Rapid depletion of glutathione is the result of chronic stress and environmental toxins. A 2017 study published by the National Center for Biotechnology Information shows that Lack of sleep lowers glutathione levels by lowering systemic redox metabolites. Chronic alcohol abuse depletes glutathione because the liver requires a large amount of this antioxidant in the alcohol metabolism process.
Does aging affect cellular glutathione?
Yes. Glutathione production diminishes with age. Researchers associate decreased levels of glutathione with age-related changes, such as macular degeneration as well as a decrease in the effectiveness of the immune system. Chronic diseases, like diabetes and heart disease, generate oxidative stress and therefore continue to cause the depletion of glutathione.
How can you increase your cellular glutathione?
Cellular glutathione levels can be increased and replenished by adding certain foods to your diet and using specific supplements.
What are the best dietary sources of glutathione?
Foods that are rich in sulfur can help to increase glutathione. Healthline (2026) suggests that cruciferous vegetables like broccoli, Brussels sprouts, cauliflower, and greens like kale provide necessary sulfur compounds. Garlic and onion can help as well. Fruits that are rich in vitamin C, such as strawberries and other citrus fruits, help the body preserve glutathione.
Which supplements actually boost glutathione?
Because oral glutathione in pill form has poor absorption (the digestive tract destroys the glutathione before it can be used in the body) glutathione precursors are often a better choice.
- N-acetylcysteine (NAC): NAC is a direct precursor to cysteine, the amino acid that is important to the formation of glutathione. If you want to increase intracellular glutathione, choose NAC.
- Milk Thistle: Milk Thistle contains silymarin, which protects the liver’s glutathione stores from depletion. Choose milk thistle if you want to improve detoxification and liver health.
- Whey Protein: Whey protein has a good amount of cysteine because it’s a good quality source of protein. Go for whey protein if you want to boost glutathione while helping with muscle recovery.
What changes to my daily routine can help my antioxidant levels?
Building antioxidants in the body is aided by regular moderate exercise. Medical News Today (2019) states that adults with regular moderate exercise have greater levels of glutathione compared to inactive people. Making sure you get 7 to 9 hours of quality sleep each night allows the body to recover its antioxidant stores.
What are the benefits of restoring glutathione for specific immune system disorders?
What are the benefits of glutathione for viral infections?
Viral infections harm the body and increase oxidative stress. A 2020 study done by the Baylor College of Medicine states that patients with severe COVID-19 who need to be hospitalized have lower levels of glutathione and an increased amount of oxidative stress. Restoring glutathione can help the body control the overactive inflammatory response to viral infections and lessen the symptoms.
What is the effect of glutathione on autoimmune diseases?
Lupus and rheumatoid arthritis are autoimmune diseases that attack the body’s healthy tissues. According to Dr. Todd Maderis, glutathione helps the immune system stay in balance. In people with lupus, chronic inflammation disturbs the immune system’s self-constraint. Glutathione decreases the oxidative stress and inflammation and so helps to decrease autoimmune disease flare-ups.
How does it manage chronic inflammation?
Chronic inflammation functions as a low-level incendiary within the body and is the source of many diseases, including arthritis and heart disease. Glutathione inhibits the synthesis of certain inflammatory cytokines such as TNF-α and IL6. Through this moderation of inflammatory signals, glutathione disrupts the chronic inflammatory process.
What are the side effects of glutathione supplements?
Natural methods to increase glutathione levels are, for the most part, risk-free. There are, however, some concerns with the use of supplements. As WebMD notes, long-term use of oral glutathione will likely lead to a decrease in zinc levels.
Inhaled glutathione has the potential to induce asthma attacks in those with asthma. There are also concerns about endotoxin contamination with compounded sterile injectable glutathione. Endotoxins can cause nausea, hypotension, and respiratory difficulty. It is always a good idea to speak to your physician about your planned supplementation, especially if you are pregnant, nursing, or on prescription medication.
Your next steps for immune health
There is no denying the importance of glutathione in immune health. Glutathione is the master antioxidant and goes to work supporting NK cells, the liver, and autoimmunity.
Constructing your diet to include more cruciferous vegetables, getting adequate sleep, and including supplements such as NAC is a great way to defensively support your health. If the inflammatory process and autoimmunity are a greater concern for you and you are often unwell, you should consider contacting your healthcare practitioner to discuss assessing your levels of antioxidants and developing a targeted plan for immune health.
Frequently Asked Questions
What is the optimum method for increasing glutathione levels?
Oral glutathione is destroyed before it can be absorbed so it is best to take NAC as a precursor, liposomal glutathione supplements, or get IV glutathione therapy.
Does NAC have a better effect than glutathione supplements?
Oral NAC is better than glutathione capsules. NAC is absorbed better in the GI tract and therefore is delivered to the cells for the synthesis of glutathione.
Is it possible to get adequate amounts of glutathione from the diet?
There are substances with glutathione in the diet, like avocados and watermelon, but not in as high amounts. A better method would be sulfur containing foods. Broccoli, garlic, and onions contain the amino acids needed for the synthesis of glutathione in the body.
What is the effect of taking glutathione supplements daily?
Taking glutathione or NAC supplements for a short period is safe for healthy adults. Long-term use will deplete zinc levels. The supplements should be cycled or a physician should be consulted.
Are there contraindications for glutathione supplements?
Asthmatics should not use inhaled glutathione, as it can cause an asthma attack. Also, pregnant or lactating females should avoid supplementation, as the safety for these populations is not established.
