After learning about some of the many health benefits of glutathione, you may be wondering how to increase your levels, and how much to supplement. While there isn't enough scientific evidence that provides the exact proper dose of glutathione, in studies the doses given ranged from 250-1,000 milligrams daily, and one study suggests that a minimum of 500 milligrams a day was needed for at least two weeks to increase glutathione levels (4). In other studies various different doses have been used, but the proper dose for you may depend on several factors, including age, sex, and medical history. We always recommend discussing supplements and dosage with your practitioner.
Increasing your Glutathione Levels
Some ways to increase your glutathione levels are through diet and supplementation. Glutathione can naturally be found in certain foods, including fruits, vegetables, and meat. However, glutathione gets broken down in the gut and very little can be absorbed orally. This is why many people choose to supplement glutathione in other ways.
Glutathione Supplements
Many glutathione supplements are readily available as capsules, liquids, or topical forms. It can also be given intravenously by a practitioner. Since glutathione is easily broken down in the stomach, it's important to know which kinds of supplements will by pass the gut to allow for proper absorption.
When looking for glutathione capsules make sure they are enterically coated. An enteric coating is a polymer barrier applied to oral capsules that prevent its dissolution or disintegration in the gastric environment. When the capsule reaches the neutral or alkaline environment of the intestine, it's active ingredients can then dissolve and become available for absorption.
If you prefer to take a glutathione oral liquid, make sure it is liposomal. A liposome is a micro-phospholipid sphere made of the same material as a cell membrane. It encapsulates the active ingredients and only releases it once it's been absorbed.
Liposomes are also used in transdermal cream forms of glutathione. When applied topically to soft skin tissue, the cream is absorbed into the skin, only to release the active ingredient once it hits the bloodstream. This form of supplementation bypasses the gut completely, and allows for the highest absorption outside of intravenous application - which deposits the glutathione directly into the bloodstream.
Read about the many benefits of glutathione here!