What are some natural sources of glutathione?

If you suspect you may be low in glutathione, there are many natural ways to support your body's production and recycling of this critical antioxidant. Here are some of the most effective strategies:

Dietary Sources Rich in Glycine

Glycine is one of the three amino acids that make up glutathione, and it's often the limiting factor in glutathione production. The best dietary sources of glycine include:

• Bone broth

• Collagen and gelatin

• Organ meats (like liver and kidney)

• Poultry skin

• Red meat

Incorporating these foods into your diet on a regular basis can help provide the building blocks your body needs to make glutathione.

Importance of Methylated Vitamins

Methylation is a key process in the body that helps regulate glutathione production and recycling. But many people have genetic variations (like MTHFR mutations) that can impair methylation and lead to low glutathione levels.

One way to support methylation is by taking methylated forms of certain vitamins, like B12 (methylcobalamin) and folate (5-MTHF). These forms are more bioavailable and can help bypass genetic blockages in the methylation cycle.

Research suggests that up to 50% of the population may have MTHFR mutations that impact their ability to process synthetic forms of these vitamins.

So, if you're taking a B-complex or multivitamin, ensure it contains methylated forms for optimal absorption and utilization.