This article is in partnership with Setria Glutathione.
An MVP for helping you live your most nutritious life and one I want more people talking about? Glutathione.
This “master antioxidant” is a cellular powerhouse that helps detox your body, strengthen your immune system, and keep signs of aging at bay. (Think: more energy, better skin, overall good health.) But—plot twist—glutathione levels decline with age, stress, toxins, alcohol, and highly processed foods. The good news? You can support your body to make more of it naturally, starting with what’s on your plate.
Top Food Sources of Glutathione
Certain foods contain glutathione or help your body make more of it. These are the real heroes of a glutathione-boosting diet:
Sulfur-Rich Vegetables (These provide raw materials for glutathione production)
- Broccoli
- Brussels sprouts
- Bok choy
- Cauliflower
- Cabbage
- Garlic and onions
- Kale
- Beef
- Fish
- Poultry
Other Power Foods that Contain Glutathione
- Asparagus
- Avocados
- Spinach
- Okra
- Zucchini
Also, consider adding whey protein (found in dairy) and Brazil nuts to your diet. Whey doesn’t contain glutathione but it is high in cysteine, a key precursor to glutathione. Brazil nuts, also not high in glutathione, but are high in selenium, which is a cofactor in glutathione production. Just 1 to 2 Brazil nuts a day gives you all the selenium you need!
Supplements That Support Glutathione
It’s important to consume a diet high in glutathione, not only for the glutathione itself, but also for other important nutrients the foods contain. If you’re already eating a nutrient-dense diet and feel like you need more support, supplements may be worth exploring.
Supplements are convenient and easy to find, plus they come in many different delivery systems including tablets, capsules, stick packs, liquid, powders, sprays and liposomal.
Make sure to check the labels, because not all glutathione is created equal. It’s best to look for a branded ingredient like Setria.
Setria® Glutathione has been clinically studied to increase blood glutathione levels and support the immune system. It has also been shown to support cellular and mitochondrial health. And functions as a potent antioxidant to enhance detoxification and supports antioxidant defenses in gut health.
Reminder: Work with a healthcare pro to choose the right option for you.
Lifestyle Habits That Protect Glutathione Levels
Your other daily habits, not just what you eat and how you supplement, can help preserve and boost your body’s glutathione levels too.
Here’s what to focus on:
Move Your Body
Exercise increases your natural production of glutathione. Walking, HIIT, strength training, yoga—just another reason to be consistent with your exercise regimen.
Sleep Like It’s Your Job
You restore glutathione while you sleep. Build a nighttime routine and aim for 7–9 hours.
Drink Less Alcohol
Alcohol depletes glutathione and stresses your liver. Cutting back gives your detox systems breathing room.
Stress Less
Chronic stress is a glutathione thief. Meditation, deep breathing, journaling, and yes—even dancing around your kitchen—help. Take note of how you are managing stress and implement a plan to reduce yours on a daily basis.
Bottom Line? Your Glutathione Glow-Up Plan
Eat sulfur-rich veggies, add in glutathione-supporting foods, consider supplementation
And implement the other pillars of a Nutritious Life to help support your own glutathione levels. When you focus on glutathione, you’re giving your body the support it needs to thrive at a cellular level. It’s one of those small things that makes a big difference.
