Glutathione

Glutathione is often called the body’s “master antioxidant.” It’s made inside your cells from three amino acids — glutamine, cysteine, and glycine — and plays a central role in detox. It helps the liver neutralize toxins, protects against oxidative stress, and supports immune function.

Does it really work?

Yes — but there’s nuance. Higher glutathione levels are consistently linked with better detox, resilience, and healthy aging. The challenge is that taking glutathione directly as a supplement doesn’t always raise blood or cellular levels very well (many forms are broken down during digestion). However, liposomal glutathione and acetylated glutathione forms show better absorption. Another option is to boost your body’s own production through precursors like NAC and glycine.

Can I get enough in real food?

Not in meaningful amounts. Some foods contain small amounts of glutathione (like asparagus, spinach, and avocados), but these don’t significantly raise blood levels. What you can do with food is give your body the building blocks and cofactors it needs to make glutathione: sulfur-rich foods (garlic, onions, crucifers), selenium-rich foods (Brazil nuts, fish), and high-quality protein.

Do I need a supplement for everyday health?

No. Most healthy people can maintain adequate glutathione levels by eating a nutrient-dense diet. But if you’re under high oxidative stress, dealing with chronic illness, or exposed to more environmental toxins, supplementation can be a useful support. For the average person, focusing on the precursors (NAC, glycine, cruciferous vegetables) is usually more practical than taking glutathione directly.