OK, so, maybe you’ve heard the word ‘glutathione’ but aren’t too clear on how to use it in a sentence or, for that matter, what it actually does. Well, your body certainly knows what it is. In fact, the body depends on it.

Often called the body’s “master antioxidant,” glutathione takes care of a lot of body business: protecting your cells, supporting detoxification, keeping your immune system humming, and just possibly helping to slow the hands of time (yes, please!).

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What’s more, your body makes it all by itself. But — and it’s a big but — under certain fairly common circumstances, production can start to sputter. Classic health saboteurs like aging, stress, poor diet, and toxic exposure, either on their own or in combo, can all chip away at your natural supply, setting the stage for fatigue and disease far too early in life (not that there’s ever a good time for either).

So, how to keep glutathione flowing, immunity glowing, and aging slowing? Here are a few ways to get more glutathione and get more out of it. 

What’s glutathione all about?

Glutathione (GSH) is a tiny but mighty molecule made from three amino acids: glutamine, glycine, and cysteine. Think of it as your body’s biochemical bodyguard. It shields your DNA from damage, detoxifies harmful substances, keeps inflammation in check, and even helps generate energy in your cells’ mitochondria — those all-important power plants tucked into most every cell you’ve got.

Unlike the antioxidants you get from food (like vitamins C and E), your body can make glutathione on its own. It even recycles it, which is pretty darn efficient. But with age, things start to go downhill, with production declining about 10% per decade after your 20s, which means that by your 50s and 60s, when your body really needs it most, you’re running on half a tank, if that.

Low glutathione equals higher risk for the diseases that age you quickly.

If you’ve got any doubt about how important this not-often-talked about antioxidant is, let me give it to you straight:  low glutathione levels have been linked to nearly every major disease associated with aging. We're talking the big scary ones, like Alzheimer’s and Parkinson’s; cancer; diabetes; cardiovascular disease; autoimmune conditions; chronic fatigue and poor immune response. Low glutathione has also been linked to eye issues like cataracts, macular degeneration, and glaucoma; liver and kidney disease, and many more.

By contrast, higher levels are thought to help bodies go the distance in better health. One small study from the Journal of Clinical Epidemiology found that older folks with higher glutathione levels were more likely to live longer and stay healthier than those with low levels. And another review in The Lancet Healthy Longevity noted glutathione’s essential role in mitigating the damaging effects of oxidative stress — a key driver of cellular aging. So, in short, yes — you really do want to keep those levels up to help keep rapid premature and disease at bay.

Glutathione is one hard-working antioxidant.

Glutathione can help you function better now, and down the road, plus, getting more of it is an easy upgrade (more on that in a minute). Here’s a quick look at how glutathione works behind the scenes to help keep you thriving:

• Neutralizes free radicals – helping to prevent oxidative stress that damages your cells and ages tissues
• Detoxifies your liver – helps your body safely excrete chemicals and pollutants
• Supports immunity – helps regulate inflammation and enhances white blood cell function
• Protects your mitochondria – helping to maintain the energy powerhouses inside your cells
• Preserves brain health – shields neurons from oxidative damage, reducing the risk of cognitive decline
• Reduces chronic inflammation – especially important for preventing autoimmune and degenerative diseases
• Promotes youthful skin – its antioxidant properties may improve skin clarity and tone

Don’t let life drain your glutathione tank.

Unfortunately, modern life is a glutathione thief. There are a number of everyday assaults on your system that can take a big bite out of your body’s glutathione stores. And when glutathione levels are low, you’ll very likely feel it in subtle ways. Deficiencies will make themselves known with unpleasant symptoms like lethargy, frequent headaches, brain fog, skin eruptions, sleep or mood disorders, or you may seem to catch a lot of colds. As far as actual stressors are concerned, some of the most common everyday glutathione drains include:

1. Exposure to environmental toxins and heavy metals
2. Household chemicals and synthetic fragrances (cleaning products, air fresheners, detergents, etc.)
3. Processed foods, food preservatives, genetically modified foods, chemical sweeteners (Splenda, Equal, etc.)
4. Antibiotic use and overuse; prescription meds and some OTC meds (Tylenol)
5. UV radiation, medical X-rays, chemotherapy, electromagnetic fields
6. Alcohol use and abuse
7. Unrelieved stress, poor sleep, and lack of exercise – or too strenuous exercise which can produce too many free radicals
8. Poor diet, especially one that’s low in vitamins, minerals or antioxidants
9. The natural aging process, which drops cellular glutathione production on average 10% per decade

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In short, when your body's demand for glutathione outpaces its supply, oxidative stress ramps up — and that's when problems start. My advice? Don’t let ‘em. Take charge and be mindful of topping off your tank frequently.

Get more glutathione – today and every day.

You can help your body ramp up production with a few simple lifestyle upgrades and smart moves. Think of it as preventative medicine, with some anti-aging perks baked in:

1. Grab a fork, and dig in.

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Healthy whole foods, preferably organic or farmers’ market offerings, supply the raw materials your body needs to make and recycle glutathione. Oh, and they’re delicious too – so be sure to work these into your rotation:

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• Sulfur-rich foods like broccoli, kale, Brussels sprouts, onions, and garlic, to increase cysteine levels
• Avocados, spinach, asparagus, and parsley
• Herbs and spices like turmeric, cinnamon, and cardamom
• High-quality protein, including eggs (especially yolks), lean meats, fish, which will provide amino acids (glutamine, glycine, cysteine) for glutathione synthesis.
• Whey protein isolate from grass-fed, undenatured sources, and some plant-based protein powders (that contain cystine)
•  Vitamin C-rich foods, like oranges, kiwi, strawberries, bell peppers, as vitamin C helps recycle glutathione and enhance its synthesis
• Antioxidant-rich foods, such berries, spinach, avocados; green tea (contains catechins), turmeric (contains curcumin, which boosts glutathione enzymes)
• Selenium-rich foods, including Brazil nuts (1-2 nuts/day is enough), tuna, sardines, eggs

2. Downshift stress – often.

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Chronic stress increases oxidative damage and burns through your glutathione stores. Pump the brakes with de-stressors like yoga, meditation, deep breathing, or tai chi, to help keep stress hormones and inflammation in check. Or, hit the sauna (wet, dry or infrared) a few times a week, for a relaxing way to help stimulate glutathione production.

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3. Move — but don’t go overboard.

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Moderate, regular exercise is one of the best ways to boost glutathione naturally. Think daily walks, resistance training, or low-impact cardio. But skip the punishing workouts — too much can actually deplete your stores.

4. Cut toxins out of your day-to-day.

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Reduce your exposure to toxins wherever you can. Here are four of the easiest ways to minimize your toxic load  – and take a look at my recent post outlining 14 more ways to purge ‘em:

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• Filter your tap water
• Ditch artificial sweeteners, processed, and ultra-processed foods
• Choose natural cleaning and personal care products
• Store food in glass, not plastic – and never, ever cook or reheat foods in plastic

5. Consider a little supplementation support.

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If you're older, under high stress, or dealing with chronic illness, supplementation can help. Look for:

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• N-acetylcysteine (NAC) – A precursor that boosts glutathione production
• Acetyl-glutathione or liposomal glutathione – These forms are more bioavailable (i.e., your body can actually use them)
• Alpha-lipoic acid, selenium, and milk thistle – Also support glutathione recycling and liver health

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NOTE: While the supplements mentioned above are generally well-tolerated by most people, always double check with your doc first before adding them to your routine, especially if you take medications or have health conditions.

Glutathione = Resilience + Longevity

Glutathione is one of those under-the-radar health heroes that truly does it all — from detoxing your cells and protecting your brain to helping you stay energized and sharp well into your later decades. 

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Is it the one-and-done secret to living forever? Of course not. But keeping your glutathione levels strong is one of the smartest things you can do today to protect your body for tomorrow. So, think of glutathione as your internal fountain of youth — and treat it accordingly.