From the Research
The optimal goal for glutathione levels in the body is to maintain concentrations that support overall health and well-being, with supplementation options including N-acetylcysteine (NAC) and GlyNAC, as evidenced by recent studies 1. To support healthy glutathione levels, a comprehensive approach includes:
- Consuming a diet rich in sulfur-containing foods (garlic, onions, cruciferous vegetables), antioxidant-rich fruits and vegetables, and adequate protein intake of 0.8-1.2g per kg of body weight daily.
- Supplementation options include N-acetylcysteine (NAC) at 600-1800mg daily, which serves as a glutathione precursor, or GlyNAC, a combination of glycine and NAC, as shown to be effective in older adults 1.
- Supporting nutrients include vitamin C (500-1000mg daily), vitamin E (100-400 IU daily), selenium (55-200mcg daily), and alpha-lipoic acid (300-600mg daily).
- Regular exercise, adequate sleep (7-9 hours nightly), stress management, and minimizing exposure to environmental toxins also support glutathione production. These recommendations aim to optimize glutathione's critical functions in antioxidant defense, detoxification, immune function, and cellular health throughout the body, as highlighted in recent research 2, 1. Key findings from a 2023 study 1 demonstrate that supplementing GlyNAC in older adults improves glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, physical function, and aging hallmarks, making it a promising approach for promoting healthy aging. Additionally, a 2022 study 3 found that GlyNAC supplementation is safe and well-tolerated, and may increase glutathione levels in older adults with high glutathione demand, further supporting the use of GlyNAC as a supplementation option.