Glutathione is a tripeptide antioxidant made from cysteine, glycine, and glutamate. The body produces it mainly in the liver, while protein foods, whey, legumes, eggs, and sulfur-rich vegetables provide the raw materials for synthesis. It helps neutralize peroxides and recycle antioxidants such as vitamins C and E. Human trials suggest modest effects on oxidative-stress markers, skin brightness, and possibly liver enzymes. Older adults and people mainly seeking cosmetic skin effects are the most likely to notice a benefit.

Proven Benefits

Protocol

Onset Time

Who Should Consider

Food Sources

• Whey protein and milk proteins (provide cysteine-rich precursors)
• Eggs and meat (provide cysteine, glycine, and glutamate)
• Legumes like lentils and beans (glutathione-building amino acids)
• Asparagus, avocado, spinach, and okra (contain small amounts)
• Broccoli and garlic (support endogenous glutathione synthesis)

How It Works

Glutathione cycles between reduced (GSH) and oxidized (GSSG) forms, donating electrons to neutralize reactive oxygen species. It also works with glutathione peroxidase and conjugation enzymes to help clear peroxides and some toxins, which may limit oxidative damage to cells and tissues.