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Glutathione is a potent antioxidant present in every body cell. It is composed of three molecular groups known as amino acids - the building blocks of proteins.

Amino acids combine to create all the proteins inside the body in various shapes.

One curious thing about glutathione is that while other antioxidants don't, the body can make it throughout the liver.

The benefits of glutathione include the following:

• Antioxidant activity. Free radicals can aid aging and some diseases. Antioxidants help destroy free radicals and protect the body from harmful effects on them. Glutathione is a powerful antioxidant, partially because each cell in the body has high concentrations.
• Preventing cancer progression. Some research demonstrates that glutathione does have a role to play in stopping cancer progression. The same study also indicates that glutathione can make tumors less resistant to chemotherapy, a standard cancer treatment. Further studies will be required to determine the effects glutathione has on cancer.
• Minimizing cell damage in liver impairment. Hepatitis, alcohol misuse, and liver fatty disease all harm the liver cells. 

A small 2017 clinical trial suggests that glutathione, due to its antioxidant properties and ability to detoxify, may better treat non-alcoholic fatty liver disease. The researchers note that this effect needs to be confirmed through more extensive studies.

• Improving sensitivity to insulin. Type 2 diabetes can develop insulin resistance. Insulin production causes the body to transfer glucose (sugar) out of the blood and into cells which use it for energy. A small 2018 study suggests that people with insulin resistance tend to have lower glutathione levels, particularly if they have complications, including neuropathy or retinopathy. A 2013 report draws similar conclusions.
• Minimizing the symptoms of Parkinson's disease. According to some research, maintaining glutathione levels may help with the symptoms of Parkinson's disease. The results seem to support injected glutathione as a possible treatment, but little evidence of oral supplementation is available. Additional work is required to help its use.
• Minimizing ulcerative colitis damage. Ulcerative colitis has been associated with oxidative damage and stress, as have other inflammatory illnesses.

A 2003 study of animals indicates that supplementation with glutathione can improve rats' colon damage.

For humans, more work will be needed to determine the effects of glutathione on ulcerative colitis.

• Assisting with the treatment of autism spectrum disorders. There's some evidence that autistic kids have lower rates of glutathione than neurotypical kids or those without autism.

Researchers found in 2011 that supplements or injections of oral glutathione may minimize some symptoms of autism. However, the team did not directly look at the signs of the children to see if any had changed, so more work is required to assess the effect.

Glutathione is a highly potent antioxidant that the body produces and uses every day. Researchers have related the low levels of various medical conditions.

Although some people may consider supplements suitable, they may not be safe for all, and they may interfere with other drugs that a person is taking.

Speak to your doctor before beginning the glutathione supplementation to decide whether it will be safe or effective.

It is vital to maintain sufficient levels of the antioxidant. Below are ten of the easiest ways to naturally raise glutathione levels.

Eat Foods That Are Rich in Sulfur

Sulfur is an essential mineral, which exists naturally in some plant and protein foods.

The structure and function of essential proteins and enzymes in the body include this. Notably, glutathione synthesis requires sulfur.

For milk, sulfur exists for two amino acids: methionine and cysteine. It is primarily derived from dietary proteins like beef, fish, and poultry.

But there are also sources of vegetarian sulfur, such as cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, cabbage, watercress, and mustard greens.

Allium vegetables, including garlic, shallots, and onions, also raise glutathione levels — presumably due to their compounds that contain sulfur.

Heighten Your Levels of Vitamin C

Vitamin C is a water-soluble vitamin found mainly in a variety of foods, including fruits and vegetables.

Strawberries, citrus fruits, papayas, kiwis, and bell pepper are all examples of vitamin C-rich foods.

The vitamin has many functions, including acting as an antioxidant to prevent oxidative damage to cells. It also retains a supply of other antioxidants, including glutathione, to the body.

Scientists also discovered that vitamin C could help increase glutathione levels by first targeting free radicals and avoiding glutathione.

They also found that by transforming oxidized glutathione back to its active state, vitamin C helps to reprocess glutathione.

Studies have also found that in healthy people, taking vitamin C supplements boosted glutathione levels in white blood cells.

For one test, adults took 500–1,000 mg of vitamin C daily for 13 weeks, resulting in an 18 percent rise in white blood cells for glutathione.

One research showed that taking 500 mg of vitamin C supplements in red blood cells a day increased glutathione by 47 percent.

Such experiments, however, included supplementation of vitamin C. Since supplements are concentrated forms of the vitamin, it's unclear if foods have the same effect.

More work is required to decide whether consuming foods containing vitamin C will increase glutathione levels.

Include Foods Rich in Selenium in Your Diet

Selenium is an essential mineral and a cofactor of glutathione, meaning it is a material needed for glutathione operation.

Beef, chicken, fish, organ foods, cottage cheese, brown rice, and Brazil nuts are among the best sources of selenium.

By increasing your selenium intake, you can help sustain or improve your body's glutathione supply.

For adults, the Recommended Dietary Allowance (RDA) is 55 mcg. That is based on the quantity required to optimize glutathione peroxidase output.

One research explored the impact of selenium supplements on chronic kidney disease in 45 adults. For three months, everyone earned 200 mcg of selenium daily.

Interestingly, all their concentrations of glutathione peroxidase increased significantly.

Another research found that in patients under hemodialysis, taking selenium supplements raised levels of glutathione peroxidase.

The above research again contained supplements rather than foods high in selenium.

Additionally, the tolerable upper intake level (UL) is set at 400 mcg per day. Be sure to review selenium supplements and dosage with your health-care provider due to potential toxicity.

Eating a balanced diet of selenium-rich foods should ensure sufficient amounts of selenium for most healthy adults — and hence, safe amounts of glutathione.

Consume Glutathione-Rich Foods

The human body produces glutathione, but dietary sources also exist. Some of the richest dietary sources are spinach, avocados, asparagus, and okra.

However, the human body has low absorption of dietary glutathione.

Despite having a lesser effect on can levels of glutathione, foods rich in glutathione can help to reduce oxidative stress.

Non-experimental research, for example, found that humans who ate the most glutathione-rich foods had a lower risk of developing mouth cancer.

Finally, more work is needed to understand better the impact of foods rich in glutathione on oxidative stress and glutathione rates.

Whey Protein Supplementation

The development of glutathione in your body is based on specific amino acids.

The amino acid called cysteine is an exceptionally essential amino acid involved in the synthesis of glutathione.

Foods that are rich in cysteine, including whey protein, can increase your supply of glutathione.

Indeed, research strongly supports this argument because many studies have found that whey protein can increase glutathione levels and thus reduce oxidative stress.

Milk Thistle Supplements

Milk thistle supplements are another natural way of improving glutathione levels.

This herbal supplement, known as Silybum marianum, is extracted from the milk thistle plant.

Milk thistle consists of 3 active compounds, known collectively as silymarin. Silymarin is contained in the milk thistle extract at high concentrations and is known for its antioxidant properties.

In both test-tube and rodent studies, silymarin has been shown to raise glutathione rates and prevent depletion.

Researchers conclude that by preventing cell damage, silymarin can preserve the glutathione levels.

Consider Extracts From Turmeric

Turmeric is a vibrant yellow-orange herb and a typical Indian cooking spice.

Since ancient times the herb has been used medicinally in India. The medicinal properties of turmeric are likely linked to its main component, curcumin.

The amount of curcumin is much more concentrated than the spice, in the extract form of turmeric.

Numerous animal and test-tube studies have shown that turmeric and curcumin extracts are capable of heightening glutathione.

Researchers conclude that the curcumin contained in turmeric can help restore adequate glutathione levels and improve glutathione enzyme activity.

You'd need to take turmeric extract to undergo a rise in glutathione levels because it would be exceedingly challenging to eat the same amounts of curcumin with turmeric spice.

Have Adequate Sleep

For optimal health, a good night's rest is essential. Interestingly, long-term sleep deficits may contribute to oxidative stress and even hormonal imbalances.

Research has also shown that chronic insomnia can decrease glutathione levels.

For instance, a study that measured glutathione levels in 30 healthy people and 30 persons with insomnia showed that glutathione peroxidase activity was significantly lower in those with insomnia.

Also, several animal studies have shown that sleep deprivation causes lower glutathione levels.

 Making sure you get healthy and restorative sleep will help sustain or improve your antioxidant levels.

Regular Exercise Is A Must

Physicians and health-care professionals have long promoted routine physical activity. No wonder exercise is essential for both physical and mental wellbeing.

Recent research shows that exercise also helps maintain or increase the levels of antioxidants, especially glutathione.

Like cardio or weight training alone, performing a mix of cardio and weight training on the circuit increases glutathione.

However, athletes who overtrain without ensuring adequate diet and rest may be at risk of reducing glutathione development.

So make sure to slowly and sensibly integrate physical exercise into your daily routine.

Avoid Alcohol Consumption

It's no wonder that chronic and excessive alcohol consumption are associated with many adverse health effects.

Alcoholism is usually related to conditions such as cirrhosis of the liver, brain damage, and pancreatitis.

While not as well known, alcoholism also harms the lungs. It is presumably associated with a loss of glutathione levels in the lungs.

The narrow airways in the lungs need glutathione for proper functioning. Better lungs usually contain up to 1,000 times as much glutathione as other body regions.

The depletion of glutathione in alcoholics' lungs is most likely due to oxidative stress from excessive consumption of alcohol.

Evidence has found an 80–90 percent drop in lung glutathione in people who drink large amounts of alcohol regularly.