The Best Sources of Glutathione to Help You Feel Like Your Most Energized, Radiant Self

By Keri Glassman, MS, RD, CDN

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.

About Keri Glassman, MS, RD, CDN

Keri Glassman, MS, RD, CDN, is a renowned celebrity nutritionist, healthy cooking expert, and wellness thought-leader. She is the founder and CEO of Nutritious Life and The Nutritious Life Studio, an online certification that provides unparalleled, forward-thinking education to individuals of various backgrounds looking to establish successful careers in the health and wellness industry.