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• To step
• Method 1 of 2: Increase your glutathione levels with diet and exercise
• Method 2 of 2: What is the body's own glutathione?
• Warnings

The body's own glutathione acts as an antioxidant in the body. Antioxidants protect tissue and DNA in cells from free radicals and remove harmful substances from the body. Glutathione is required for metabolic and biochemical reactions, such as DNA synthesis and repair, protein synthesis, prostaglandin synthesis, amino acid transport and enzyme activation. Because of this, every system in the body, especially the immune system, nervous system, gastrointestinal system and lungs, can be affected by the condition of the glutathione system. Glutathione levels in the blood drop as people age or suffer from disease. However, there are a number of different ways you can increase your glutathione levels.

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Method 1 of 2: Increase your glutathione levels with diet and exercise

1. Eat high-quality lean proteins. Since your body produces glutathione itself, you can stimulate production by eating foods that promote production. Glutathione consists of three amino acids: cysteine, glycine and glutamine. These amino acids are also a high-quality, lean protein source, so eating high-quality lean protein will stimulate glutathione production.
   • Make sure your diet consists of high-quality, lean protein sources, such as lean chicken and poultry, whey protein, soy protein, dairy products that are free of antibiotics and hormones, and yogurt. Try to get in two to three servings a day.
2. Try to eat more fresh fruits and vegetables. Glutathione is found in many fruits and vegetables. To get the highest glutathione concentrations from this group, you should eat as much fresh fruit and vegetables as possible, so no overcooked or processed variants. Glutathione concentrations decrease when these foods are boiled over and processed.
   • The fruits and vegetables with the highest glutathione concentrations per serving are: asparagus, potatoes, peppers, carrots, onions, broccoli, avocados, gourd, spinach, garlic, tomatoes, grapefruit, apples, oranges, peaches, bananas and melon. Bok choy, watercress, mustard, horseradish, turnips, kohlrabi, kohlrabi, okra and ripe green bean seeds also contain substances that act as a precursor to glutathione.
   • It is also believed that cyanohydroxybutene, a chemical in broccoli, cauliflower, Brussels sprouts and cabbage, and leaf green (chlorophyll) in parsley can promote glutathione levels.
   • Beets are also known to have a positive effect on the activity of GSH enzymes.
3. Add more spices to your diet. Some spices, such as turmeric, cinnamon, cumin and cardamom, contain compounds that can help restore healthy GSH levels and boost the activity of GSH enzymes.
   • Curries often contain cumin, turmeric and cardamom. Try a curry recipe to include more of these spices in your diet.
   • Including cinnamon in your diet is quite easy. Add a small amount of cinnamon to your morning cup of coffee or to your bowl of ice cream.
4. Increase your selenium intake. Selenium increases the levels of glutathione peroxidase. The cysteine ​​molecule that is formed during the digestion process of plants growing in selenium-rich soil contributes to the production of GSH. In other words, selenium is required for the formation of enzymes containing glutathione.
   • Foods rich in selenium include sunflower seeds, oats, Brazil nuts, walnuts, legumes, tuna, beef, poultry, cheese, eggs, turkey, chicken and brown rice.
   • You could also take a selenium (also called selenium) supplement. The recommended daily allowance (RDA) is 60 micrograms for adult men and 50 micrograms for adult women.
5. Increase your alpha lipoic acid intake. Alpha lipoic acid promotes glutathione synthesis in the body, boosting glutathione levels. Alpha lipoic acid is a natural antioxidant that can act as a free radical scavenger and has the ability to reactivate and strengthen oxidized antioxidants such as vitamins C and E.
   • Foods rich in alpha lipoic acid include spinach, tomatoes, peas, sprouts, rice bran and mayonnaise. Many of these foods also naturally contain high levels of glutathione.
   • You can supplement your diet with 100 to 200 mg of alpha-lipoic acid daily, but check with your doctor first to determine if this supplement is right for you.
6. Choose a multivitamin that contains glutathione-supporting vitamins and minerals. It's not always possible to get all the nutrients you need from food alone, so taking a daily multivitamin is a good idea. Check the label on the multivitamin package to make sure the tablets contain the vitamins and minerals listed below. It is difficult to get some of these vitamins and minerals from food in the correct amounts, but they are necessary for many biochemical reactions.
   • Vitamin C
   • Vitamin E.
   • Vitamin B6
   • Vitamin B12
   • Folic Acid
   • Riboflavin (Vitamin B2)
   • Selenium
   • Magnesium
   • Zinc
   • Vanadium
7. Consider taking methylsulfonylmethane (MSM) tablets. MSM is a natural source of organic sulfur and is required for the synthesis of glutathione. If you suspect that your diet does not contain enough sulfur, ask your doctor about the possibility of taking a supplement with MSM. The usual dose is 500 mg MSM three times a day.
   • Do not take MSM if you are on anti-coagulants (blood thinners) unless your doctor advises you to take MSM.
8. Get more exercise. Getting exercise is a great way to speed up your metabolism and stimulate your body to make more glutathione to fight off external toxins. Start your exercise program with light aerobics such as walking and then transition to running, cycling, and swimming.
   • All forms of moderate physical activity have been shown to improve blood glutathione levels. This includes endurance training and strength training or a combination of both.
   • You can also start with 10 or 15 minutes of exercise and then work your way up to 30 to 40 minute sessions. Try to exercise at least four times a week for best results.

Method 2 of 2: What is the body's own glutathione?

1. Be aware of the reasons why glutathione levels drop. Glutathione is considered one of the most important antioxidants in the body. This body's own antioxidant has been shown to help protect the body against cancer, aging, heart problems and brain disorders. Your body produces this powerful, natural antioxidant itself, but several factors can have a negative effect on our body supplies. Some examples of such factors are:
   • Pollution or toxins in the air
   • Medicines
   • Bacterial or viral infections
   • Radiation
   • Aging
2. Become aware of the composition of glutathione. This antioxidant consists of several components, known as amino acids, namely cysteine, glycine and glutamine. Amino acids contain a sulfur compound (SH group) in their structure that acts as a sponge that can bind to surface toxins such as heavy metals, mercury or free radicals that can cause direct damage to various cells in our body.
   • When the amount of toxic or harmful substances in your body increases, they accumulate in higher concentrations and can inhibit the release of glutathione. This is when we need help from dietary glutathione, or when we need to re-stimulate natural release.
3. Be aware of the importance of glutathione. Glutathione has strong antioxidant properties that help our body get rid of toxins and free radicals. The body's own antioxidant works by binding to toxins on the surface of the glutathione itself and then being excreted by the body through stool or bile.
   • A lack of glutathione can lead to serious conditions, such as cardiovascular disease, infections, arthritis and liver and kidney disease.
   • Glutathione stimulates and supports the immune system and protects the body against diseases and infections. It increases the production of cytokines (part of the immune system) and promotes the destructive power of cytotoxic cells. Glutathione also ensures that other antioxidants, such as vitamins C and E, retain their active form.
   • Glutathione plays a hugely important role in maintaining our physical and mental health. A deficient glutathione system plays a role in various neurological conditions such as dementia and Alzheimer's disease. Glutathione is also very important for our skin cells, as it can prevent aging and keep cells functioning normally.
4. Know when to use glutathione therapy. There are a number of supplements available that can be taken either orally, by inhaler or by injection. This therapy is usually only used in people with a serious illness. Doctors use glutathione to treat serious conditions such as:
   • Anemia (anemia)
   • Parkinson's disease
   • Atherosclerosis (arteriosclerosis)
   • Diabetes Mellitus (diabetes)
   • Cancer
   • AIDS

Warnings

• Do not take glutathione through an inhaler if you have asthma. This could lead to bronchospasm in asthma patients.
• Patients who have recently undergone organ transplantation should avoid all forms of glutathione therapy to prevent the body from rejecting the organ.