When to take
L-Glutathione

What is L-glutathione good for?

Glutathione is an antioxidant, constructed from amino acids, that is found in every cell of our bodies. It is often considered our chief antioxidant.

We are able to produce our own glutathione, specifically within the liver, unlike other antioxidants, but research shows that we could potentially benefit from additional glutathione, either through diet or through L-glutathione supplementation (or alternatively, through supplementing NAC, which helps replenish glutathione levels).

Potential benefits of glutathione include slowing the progression of cancer and improving insulin sensitivity, as well as protecting the body from disease in general, which is due to its ability to ward off oxidative stress and reduce inflammation, a precursor to many health problems.

Role in insulin sensitivity

Regarding insulin sensitivity specifically, a small study performed in 2018 found that people who suffer from insulin resistance tend to have lower levels of glutathione, and this replicates the findings of an earlier 2013 study. A more recent study found that by boosting levels of glutathione via supplementation, it's possible to manage type 2 diabetes more efficiently, and possibly even prevent it entirely.

Role in treating inflammatory bowel disease

Another study investigated the role of glutathione in inflammatory bowel disease, including conditions such as ulcerative colitis and Crohn's disease.

The researchers concluded that glutathione levels are lower in the inflamed sections of the colon compared to people who do not have inflammatory bowel disease, suggesting that glutathione could play an important role in the disease, and that a glutathione deficiency could be directly linked to inflammatory bowel disease.

When should I take L-glutathione?

There does not appear to be a clear consensus regarding the best time of day for taking glutathione, however one study did reveal that people who took glutathione before a workout showed improved performance and reduced fatigue compared to those who did not take glutathione, so that is one thing to take into account if you are considering incorporating glutathione into your workout routine.

Some doctors recommend taking glutathione last thing at night before going to bed, at least two hours after your last meal. The reason for this is that taking a glutathione supplement at night enhances the recovery processes that your body undergoes during sleep. And conversely, one study found that a single night of sleep deprivation was enough to significantly reduce the body's glutathione levels, along with levels of several other antioxidants.

So, take your glutathione just before sleep, on an empty stomach for maximum benefits, and sleep well to preserve your glutathione levels!

What does L-glutathione combine well with?

L-glutathione with vitamin C, for antioxidant activity

vitamin C has been shown to work together with glutathione to efficiently replenish antioxidant levels.

Studies have found that taking between 500mg and 1,000mg of vitamin C daily, together with a standard dose of glutathione, manages to increase glutathione levels in white blood cells and red blood cells by up to 18% and 47%, respectively.

That said, it's possible that higher doses of vitamin C may actually reduce the effectiveness of glutathione, so it's wise to keep the dose of vitamin C below the maximum recommended dietary allowance.

What should I avoid taking L-glutathione with?

Avoid with selenium

It has been observed that lower levels of glutathione are linked with an increased absorption of selenium, so it is a good idea to take them separately in order to avoid any potential absorption issues.

Avoid with alcohol or acetaminophen

Consuming alcohol is thought to negate many of the benefits of glutathione supplementation. One study showed that glutathione levels were lowered by as much as 80% to 90% in people who consumed alcohol regularly.

Acetaminophen, also known as paracetamol or Tylenol, is also associated with a significant decrease in glutathione levels.

What are natural sources of L-glutathione?

If you are interested in achieving your daily L-glutathione intake through your diet, rich sources of L-glutathione include:

• Spinach
• Avocados
• Asparagus
• Okra

It's worth noting that even the richest direct sources of L-glutathione don't really offer us all that much of it. On one hand, our bodies don't do a great job of absorbing it, and on the other hand, storage conditions and the cooking process can reduce the amount of available L-glutathione to begin with.

The good news is that our body's supply of L-glutathione can be kept in check with the help of other compounds, which either assist in the production of glutathione, or simply help it carry out its functions more efficiently so that less glutathione is depleted. These include foods rich in selenium (brazil nuts, organ meats, beef), foods rich in vitamin C (citrus fruits, berries, peppers), and foods rich in sulfur (beef, chicken, dark leafy greens).

L-Glutathione data sources & further reading

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4328900/
• https://vibrantvitalityclinic.com/blog/how-to-take-glutathione-effectively/
• https://www.wellwisdom.com/when-is-the-best-time-to-take-glutathione/
• https://www.medicalnewstoday.com/articles/323936
• https://www.webmd.com/vitamins-and-supplements/glutathione-uses-risks
• https://www.healthline.com/health/glutathione-benefits
• https://www.performancelab.com/blogs/immune/glutathione-and-vitamin-c