A deep-dive into glutathione tablets: Are they the answer to dark spots and hyperpigmentation?

Glutathione tablets frequently pop up on Instagram with promises of clearer, brighter skin. But are they truly the magic bullet against dark spots and hyperpigmentation? Here’s what you need to know

Scroll through Instagram, and you will spot luxury supplement brands promising brighter, more even skin tones through glutathione tables. They claim these tables can tackle several concerns from dark spots, poor sleep, to hyperpigmentation and beyond. 

Glutathione tablet brands often promise results within 60-90 days, claiming to “detoxify the body” and deliver brighter skin—a beauty standard that remains ever-popular. But do these claims actually hold up?

What is glutathione?

Glutathione is an antioxidant naturally produced in our liver. It exists in two forms: reduced glutathione (γ-glutamylcysteinylglycine, or GSH) and oxidized glutathione, known as glutathione disulfide (GSSG). This antioxidant helps the body combat free radicals—unstable molecules that contribute to aging and various diseases.

Glutathione plays a key role in many cellular processes, supporting immunity, boosting metabolism, reducing oxidative stress, and even aiding DNA synthesis. Limited studies also link glutathione to reduced insulin resistance and decreasing the risk of inflammatory diseases.

“Glutathione can be used for detoxification and is medically used to protect people from the harmful side-effects of chemotherapy,” explains Dr Kiran Sethi, a celebrity dermatologist and founder of Isya Aesthetics.

Glutathione for Skin Brightening: Fact or Fiction?

Glutathione tablets are often marketed for their skin-brightening potential. Medical trials show that just like collagen drinks may help with collagen levels in the body, consuming GSH supplements can slightly improve skin elasticity and reduce pigmentation. For those looking to brighten their skin, glutathione tablets have shown some promise but can vary in efficacy due to differing absorption rates.

With respect to oxidative stress, the results showed that glutathione tablets are not effective.

In a study of female subjects, those who consumed GSH tablets showed a reduction in wrinkles and an increase in skin elasticity. Sethi further confirms, “Oral glutathione has proven benefits as an antioxidant and to reduce pigmentation. As an antioxidant, it has a collateral benefit in anti-ageing because it prevents oxidative damage, which causes ageing.”

Benefits of glutathione tablets

When Nandini Garg, a 21-year-old student from Ghaziabad, tried glutathione tablets as prescribed by a dermatologist for her lip pigmentation, she saw some benefits. “I was prescribed glutathione tablets for 15 days. Within 10 days, I could see a drastic change in my lip pigmentation.”

Although benefits exist, their extent is still under question due to inconclusive results. In Garg’s case, the positive effects didn’t last long. “My two-toned lips were back after 5-6 months, but not with the same [intensity] as earlier.”

The Science of Glutathione Supplements: Oral versus IV

Our body’s ability to absorb oral supplementation could be a limiting factor. “One major concern is bioavailability. The digestive process might break down a lot of the glutathione before it can even get into the bloodstream,” explains Dr Madhu Chopra, cosmetologist and managing director, Studio Aesthetique, Mumbai.

To make glutathione more bioavailable, some cosmetic clinics also offer intravenous glutathione, along with a host of other IV drips that can cause glowing skin. The scholarship around IV glutathione is, however, even more limited. 

Side-effects of glutathione tablets: worth the risk?

“The long-term side-effects of taking glutathione tablets aren’t fully understood yet, as there hasn’t been extensive research on this topic. However, some potential risks could arise,” states Chopra.

While there’s no conclusive research on the long-term side-effects of glutathione supplements, some users report digestive discomfort like bloating or diarrhoea. Others have observed allergic reactions. Prolonged use may lead to sun sensitivity or dependence, as the body’s natural production of glutathione could decrease.

Chopra further mentions the long-term side-effects of glutathione supplements. “If used for a prolonged period of time, these supplements might interfere with the body’s ability to produce glutathione naturally, potentially leading to a reliance on them. Additionally, because glutathione can inhibit melanin production, using it over an extended period could increase sun sensitivity and lead to uneven skin tone.”

To keep track of side-effects, Sethi lays down a protocol for her clients. “Currently, I recommend, in general, supplements to be taken for 3-6 months and then stopped for a break, then restarted. Excessive supplementation of anything is an issue. So balancing it out is important,” she summarises.

A lack of regulatory oversight

“It all ultimately depends on dosage and product purity, which is why it is best to tread with caution,” says Dr Poorvi Bhat Khandige, a clinical nutritionist based in Bengaluru. However, determining the purity of an under-regulated product can be challenging for consumers. The FSS (Nutra) Regulations, 2022 (pending notification) outline a permissible dosage of 50-600 mg/day for glutathione, but “these supplements do not get the amount of regulatory scrutiny they should,” cautions Khandige.

To ensure the quality of glutathione, she advises: 

• Checking for independent, up-to-date lab tests

• Purchasing from companies that manufacture directly than third-party resellers

• Avoiding supplements unless prescribed by a medical practitioner

Alternatives to glutathione tablets

Before adding glutathione tablets to your online shopping cart, consider these options: 

Glutathione-centric dietary habits

Since our body produces glutathione naturally, certain dietary and lifestyle can help maintain its levels.

“Glutathione reduces as we age. Just by eating a balanced and diverse diet with plenty of fruit and vegetables and adequate protein, you are increasing your probability of maintaining a healthy balance of amino acids and antioxidants,” explains Khandige. Sulfur-rich foods like eggs, cauliflower, and knol-knol along with selenium-rich foods like chicken, brown rice, and nuts are also beneficial.

Chopra adds, “Foods packed with vitamins C and E, such as citrus fruits, berries, and spinach, can help regenerate glutathione levels.” She also recommends lifestyle habits like moderate exercise, stress management, sufficient sleep, and cutting back on alcohol. “Avoiding alcohol and liver toxifying medications also helps because they deplete natural glutathione,” clarifies Sethi.

Topical skincare products

For those focused on skin-brightening, you may not need to go beyond skincare products. Adding moisturisers and serums with antioxidants like Vitamin C to your routine can achieve similar benefits without synthetic tablets.

“Topical creams come first. Oral supplements are additions/adjuncts, not replacements,” explains Sethi. This approach applies broadly to skincare; for example, try hair products before considering biotin supplements if your goal is hair growth.

If you are looking to address hyperpigmentation quickly, skincare products might be your best bet. “Glutathione supplements aim to lighten the skin by reducing melanin production, but how well they work can depend on factors like how well your body absorbs them and the dosage you take, which can make the results a bit unpredictable and slower to show,” notes Chopra.

FAQs about glutathione tablets

Do glutathione tablets work?

Yes, glutathione tablets can help reduce hyperpigmentation and slow skin ageing if taken under a dermatologist’s guidance.

How do glutathione tablets work?

Glutathione tablets boost the level of glutathione produced by the liver. 

Do glutathione tablets make skin more sensitive towards light?

Long-term use of glutathione tablets may increase sun sensitivity.

Should I eat glutathione tablets lifelong?

Glutathione tablets should only be taken as per a dermatologist’s prescribed plan. 

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