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The Best Glutathione Alternatives to Boost Levels Your Antioxidants

Glutathione is an important antioxidant produced by the body. You may have heard of some glutathione benefits, such as helping to fight oxidative stress, supporting the immune system and boosting certain vitamins, so you know it’s an important antioxidant for your health.

The thing is, factors such as ageing, stress and poor diet can deplete glutathione levels. While supplements like glutathione tablets are popular, they can have side effects and may not always be the best option, especially since it has limited bioavailability due to its rapid degeneration.

This post will go over alternatives to glutathione supplementation, foods rich in glutathione and natural ways to boost your body’s glutathione levels. Jump there now:

• What Does Glutathione Do for the Body?
• What Are Some Glutathione Foods?
• How to Increase Glutathione in Body Naturally
• Potential Glutathione Supplement Side Effects
• What Is the Alternative to Glutathione?

Products mentioned in this blog:

• BCM® Turmeric Curcumin
• Calcium AKG 500mg

What Does Glutathione Do for the Body?

Glutathione is a powerful antioxidant that helps keep your body healthy. Some roles it plays include:

• Fighting harmful free radicals.
• Boosting vitamins C and E, other antioxidants.
• Removing toxins like mercury from the brain.
• Supporting healthy cell growth and repair.
• Protecting your mitochondria, your cells’ energy centres, by reducing inflammation.
• Boosting the immune system.

What Are Some Glutathione Foods?

Certain foods naturally contain or promote glutathione production.

Although dietary glutathione is poorly absorbed, foods like spinach, avocado and asparagus can still help mitigate oxidative stress. A study found that individuals eating glutathione-rich diets had a lower risk of developing certain cancers.

What food is highest in glutathione? Some of the most glutathione-rich foods include:

1. Eat Sulphur-Rich Foods: Sulphur is needed for glutathione production. Incorporate foods like broccoli, cauliflower, Brussels sprouts, garlic, and kale into your diet to support natural synthesis. Studies have found that eating sulphur-rich fruits and vegetables can reduce oxidative stress by increasing glutamine levels.
2. Allium Vegetables: Garlic, onions and shallots are excellent sources of sulphur compounds that boost glutathione levels.
3. Glutathione-Rich Fruits and Vegetables: Avocados, asparagus, spinach and okra are among the most glutathione-rich foods.
4. Dairy Products: Whey protein in dairy contains cysteine, a vital building block for glutathione.
5. Mushrooms: Rich in sulphur amino acids, mushrooms are a great addition to a glutathione-supportive diet.
6. Selenium-Rich Foods: Selenium acts as a cofactor for glutathione production, so eat Brazil nuts, fish and organ meats.

How to Increase Glutathione in Body Naturally

Making sure your glutathione is at a good level can be incredibly important for your health. If you’re looking for how to get glutathione naturally, other than eating the glutathione-rich foods above, try following these tips:

• Increase Vitamin C Intake

Vitamin C not only acts as an antioxidant but also helps recycle oxidised glutathione back to its active form. In one study, participants taking 500–1,000mg of vitamin C daily for 13 weeks saw an 18 per cent increase in glutathione levels in white blood cells. Another study showed a 47 per cent increase in red blood cells with similar supplementation. Foods like oranges, strawberries and capsicum are excellent sources.

• Consider Whey Protein

Whey protein contains high levels of cysteine, an important amino acid for glutathione synthesis. Research has shown that whey protein supplementation can raise glutathione levels and reduce oxidative stress in people with chronic illnesses.

• Try Curcumin

Curcumin, the active compound in turmeric, has been shown to improve glutathione activity. Animal studies demonstrated a significant boost in glutathione levels with curcumin supplementation. Extracts containing concentrated curcumin are more effective than dietary turmeric alone, which means taking supplements, such as Xandro’s BCM® Turmeric Curcumin for a concentrated dose.

• Get Enough Sleep

Chronic sleep deprivation can reduce glutathione levels. A study comparing individuals with insomnia to healthy sleepers found significantly lower glutathione peroxidase activity in the insomnia group. Aim to get 7–8 hours of sleep to help maintain levels.

• Exercise Regularly

Combining aerobic and resistance training has been shown to boost glutathione levels. A study found that physically active older adults had higher glutathione concentrations than their sedentary peers. Moderate cardio and strength training can also increase glutathione levels while improving overall health.

• Limit Alcohol Consumption

Excessive alcohol intake reduces glutathione levels, particularly in the lungs. Research indicates an 80–90 per cent decrease in lung glutathione in chronic alcohol users. Moderation is key to preserving these levels.

Potential Glutathione Supplement Side Effects

While glutathione supplements are popular, they may cause side effects. Some potential glutathione tablets side effects include:

• Nausea and vomiting
• Light-headedness
• Allergic reactions
• Potential hormonal imbalances in long-term use

As always, speak to your doctor before starting any supplement regimen, especially if you have pre-existing conditions or take other medications.

What Is the Alternative to Glutathione?

So, can you replace glutathione supplements with something else? When considering alternatives to glutathione for improving health or achieving specific benefits like skin whitening or antioxidant support, it’s essential to weigh the advantages and disadvantages of each option. Here are some of the alternatives:

N-Acetylcysteine (NAC)

Pros:

• Boosts Glutathione Levels: NAC is a precursor to cysteine, which is needed for glutathione synthesis.
• Respiratory Health: Effective in treating chronic respiratory conditions by thinning mucus.
• Oxidative Stress Reduction: Helps neutralise free radicals and protect cells from damage.
• Extensive Research: Backed by numerous clinical studies.

Cons:

• Side Effects: Can cause nausea, gastrointestinal discomfort and headaches in some individuals.
• Limited Direct Impact: Benefits rely on the body’s ability to convert NAC into glutathione.
• Limited Availability: Banned for use in supplements by the FDA in the U.S.

Why take NAC instead of glutathione?

NAC is often preferred over glutathione tablets due to its higher bioavailability. It’s particularly effective at raising intracellular glutathione levels and is widely used to support liver health and detoxification.

S-Acetyl Glutathione

Pros:

• Bioavailability: More easily absorbed and used compared to reduced glutathione.
• Antioxidant Power: Supports cell health, detoxification processes and the immune system.

Cons:

• Cost: Often more expensive than standard supplements.
• Potential Variability: Effects can vary based on individual metabolism.

S-Acetyl Glutathione vs Reduced Glutathione

S-acetyl glutathione and reduced glutathione are both forms of glutathione with the key difference being absorption: reduced glutathione is common but can break down in the stomach, making it less effective when taken orally. In contrast, S-acetyl glutathione has a protective coating that allows it to survive stomach acid and be absorbed more efficiently, making it a more potent option for boosting glutathione levels.

Vitamin C

Pros:

• Glutathione Regeneration: Converts oxidised glutathione back into its active form.
• Immune Support: Enhances overall immune function.
• Widely Available: Found in foods like citrus fruits, strawberries, and bell peppers.

Cons:

• Overdose Risk: High doses can lead to stomach cramps and diarrhea in some people.
• Limited Direct Effect: Functions indirectly to support glutathione activity.

Milk Thistle (Silymarin)

Pros:

• Liver Support: May protect liver cells and support detoxification.
• Antioxidant Properties: Helps maintain glutathione levels and prevent depletion.
• Natural Option: Derived from a plant source, making it appealing to those preferring herbal supplements.

Cons:

• Allergic Reactions: May cause reactions in individuals allergic to ragweed, daisies or marigolds.
• Digestive Side Effects: Can lead to mild gastrointestinal upset.

Curcumin (Turmeric)

Pros:

• Antioxidant Power: Supports glutathione enzyme activity and restores glutathione levels.
• Anti-Inflammatory: Reduces inflammation and oxidative stress in the body.
• Widely Studied: Supported by numerous animal and human studies.

Cons:

• Absorption Issues: Some supplements are poorly absorbed without black pepper extract (piperine) or a high-fat carrier. Xandro’s BCM® Turmeric Curcumin supplement has a high absorbability and is even more bioavailable than curcumin extracts with pepper.
• Supplement Need: Requires concentrated forms for significant glutathione support.

Further Reading: The Top Benefits of Curcumin

Whey Protein

Pros:

• Rich in Cysteine: Provides a direct precursor for glutathione synthesis.
• Muscle Support: Promotes muscle repair and growth, making it great for athletes.
• Proven Benefits: Studies show it reduces oxidative stress and enhances glutathione levels.

Cons:

• Digestive Issues: Can cause bloating or discomfort in individuals with lactose intolerance.
• Quality Concerns: Some whey protein products may contain additives or contaminants.

Further Reading: The Different Types of Protein

Calcium AKG

Pros:

• Used in Glutathione Production: Calcium AKG is one of the precursors to glutathione.
• Bone Strength: Maintains bone strength and reduces the risk of fractures.
• Liver Support: Helps treatnon-alcoholic fatter liver disease and reduces ammonia levels in those with liver disease.
• Boosts Cell Health: Boosts ATP levels and counteracts ROS.
• Prevents Muscle Degeneration: Helps prevent muscle deterioration as we age, as well as boosts physical performance and muscle support after exercise.

Cons:

• Less Common: Can be a harder supplement to find, but you can grab Xandro’s Calcium AKG 500mg if you’re looking for one.

Further Reading: Calcium AKG Anti-Ageing Benefits

End Note

Glutathione is a powerful antioxidant needed for maintaining health and fighting oxidative stress. While supplements like glutathione tablets are available, natural methods such as consuming sulphur-rich foods, increasing vitamin C and selenium intake and making lifestyle changes can effectively boost your glutathione levels.

For those looking for alternatives, calcium AKG, curcumin and S-acetyl glutathione are excellent options, but make sure to speak to your doctor before adding them to your diet.

Products mentioned in this blog:

• BCM® Turmeric Curcumin
• Calcium AKG 500mg