Top Glutathione Boosting Nutrients You Should Know

There are a number of nutrients that helps the body increase its GSH production. There are a number of benefits of glutathione, and one of the most sought out benefit(or shall we say, a positive side effect) is its skin lightening effect. People with dark/brown skin can truly relate to having a whiter skin. Not to mention that gluta helps in the detoxification of the body.

GSH is composed of glycine, glutamate and cysteine. Glycine and glutamate can easily be bought and are available in most places. The cysteine that the body can absorb is not that available.


There are a number of gluta supplements or capsules available today. Since glutathione are needed by the cells of the body, a major drawback with these supplements/capsules is that the they are are poorly absorbed when digested.

The ingredient to boost gluta production is bonded-cysteine. When this is combined with glutamate & glycine, it turns into GSH in our cells.

So for your diet, you can take supplements or eat foods that helps with the production of the cysteine compounds. Infants, those with metabolic disease, the elderly, and those with malabsorption syndrom can also benefit from Cysteine.

Food with Cysteine

It is available in meat, garlic, wheat germ, oats, red peppers, brussels sprouts, onions, raw eggs and broccoli. It can also be found in raw milk, but taking raw milk also has some disadvantages.

Cystein also requires methionine for its synthesis.


Also named NAC, this is used for neurodegenerative conditions and to treat cystic fibrosis. It is also used when there is an overdose of Tylenol.

This helps the body by getting the antioxidants to each cells in order to fight off toxins and free radicals.

Here are the co-factors that helps NAC work better:

  • Vitamin E
  • Selenium
  • Vitamin C
  • Riboflavin
  • Magnesium

Use of NAC should not be recommended for those with:

  • stomach ulcer
  • have organ transplant

Consult a professional too if you are:

  • If you have allergies to some medications/supplements/foods
  • pregnant or lactating
  • has asthma
  • liver disease


Methionine is also a GSH precursor. It is a powerful antioxidant, and helps in preventing a number of health issues.

This isn’t manufactured inside our system, but this is needed for breaking down fats in our arteries and liver. This also detoxifies the body from heavy metals like lead. This also helps to prevent brittle hair, radiation protection and also helps decrease muscle weakness.

Here are food sources of methionine:

  • Brazil nuts
  • sesame seeds
  • beans
  • onions
  • lentils
  • fish
  • garlic
  • soy beans
  • beet root
  • spinach


This is a natural hormone in our body and contains anti-oxidant properties. When we are young, these are bountiful, but they decrease in number when we age. Although this depletes over time, we can still get it from foods. It also raises GSH levels in the brain, muscles, blood serum and liver.

Here are its other advantages:

  • helps with our sleep
  • made in our brain
  • anti-aging
  • prevents Alzheimer
  • aids in fighting cancer in the female and male reproductive organs

Here are food sources of melatonin:

  • plum
  • oranges
  • red grapes
  • strawberries
  • black berries
  • blue berries
  • prunes


This also helps in glutathione production. A common treatment that involves iron is for anemia.

Food Sources of Iron:

  • Green beans
  • watermelon
  • broccoli
  • prunes
  • potato
  • dried fruits
  • pumpkin seeds

Taking Vitamin C also improves non-heme iron(the iron from animals) absorption.

Milk Thistle(Silymarin)

This promotes the production of glutathione, helps in the maintenance of GSH levels, and also helps in new cells production in the liver.

This has been used for those with liver disease and for detoxification. It also helps in the protection of the liver from pollutants and toxins.

This is good for:

  • gall bladder
  • psoriasis
  • bowel disorder
  • adrenal disorder
  • protecting the kidney


Honey also boosts GSH production. This is a complicated natural liquid, and contains phytochemicals like:

  • amino acids
  • proteins
  • flavonoids
  • phenolic acids
  • ascorbic acid

It is recommended to get the natural and raw honey, and not those which were already processed. This should also be rotated with your diet, meaning you should also allow your system a break from honey.


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