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Cell Protector Extraordinaire

by Dr. Julian Whitaker

Published 03/05/09

How to Raise Your Glutathione Levels

The inevitable question is "How can I raise my glutathione levels?" Well, it depends. If you're fairly healthy, all you may need is to include in your diet foods that are rich in glutathione, such as raw fruits and vegetables. (Levels plummet with cooking.) Avocados and asparagus are particularly good sources. Broccoli, Brussels sprouts, kale, and other cruciferous vegetables also boost glutathione levels. They contain high levels of cysteine, and the bulk of the glutathione in your body is synthesized in the liver from this and other sulfur-based amino acids.

You could purchase supplements containing glutathione, but they are expensive and not particularly effective at raising blood levels. On the other hand, good old vitamin C does a credible job. In a study of healthy people, 500 mg of vitamin C increased glutathione blood levels by 50 percent. N-acetylcysteine, glutamine, lipoic acid, and whey protein are also quite effective in boosting glutathione levels.

Recommendation:

The suggested doses of the supplements that raise glutathione levels are vitamin C 1,000-1,500 mg; N-acetylcysteine 600-1,500 mg; and lipoic acid 100-200 mg. Good brands of whey protein are Immunocal and Designer Whey Protein. Use as directed. You'll find all these supplements in your health food store.

References:

Johnston, CJ et al. Am J Clin Nutr 1993;58:103-5.

Kidd, PM. Alt Med Rev 1997;2(3):155-76.

Lamson DW et al. Altern Med Rev 2000;5(5):429-31.

Sechi, G et al. Prog Neuropsychopharmacol Biol Psychiatry 1996 Oct;20(7):1159-70.

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