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Glutathione Foods: The Full List Your body manufactures its own glutathione from three amino acids: cysteine, glycine, and glutamine (glutamate)
If your supply is decreased, you will have decreased detoxification of toxins
That said, there is still limited human evidence comparing oral and injectable forms for tendon healing
Glutathione Restoration Protocol Foundation Protocol (daily): - NAC: 600 mg twice daily on an empty stomach - Glycine: 3-5 g/day (can be taken before bed improves sleep quality) - Selenium (selenomethionine): 200 mcg/day cofactor for glutathione peroxidase - Vitamin C: 1000 mg twice daily recycles oxidized GSSG back to GSH - Alpha-lipoic acid (R-form): 300-600 mg/day universal antioxidant that regenerates GSH Advanced Protocol (confirmed deficiency): - Liposomal glutathione: 500-1000 mg in the morning on an empty stomach - Milk thistle (silymarin): 420 mg/day stimulates GSH synthesis in hepatocytes (Hepatology, 2010) - Sulforaphane (broccoli extract): 50-100 mg/day activates the Nrf2 pathway, upregulating glutathione synthesis genes - S-adenosylmethionine (SAMe): 400-800 mg/day methyl donor, supports Phase II methylation reactions Diagnostic Assessment Erythrocyte glutathione (GSH/GSSG ratio) the most accurate marker of intracellular stores - Organic Acids Test (OAT) pyroglutamic acid is elevated in GSH deficiency - 8-OHdG marker of oxidative DNA damage - Genetic testing GSTM1, GSTT1, GSTP1, GPX1 polymorphisms determine individual requirements Frequently Asked Questions Can diet alone raise glutathione levels
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