Quick answer
How much glutathione should I take per day? There’s no official daily requirement, because your body makes its own. Studies of oral glutathione have mostly used 250–1,000 mg a day, and skin studies 250–500 mg a day for 8–12 weeks or longer. Follow the product label and check with a doctor before starting. For creams, a pea-sized amount at night is enough.
“How many mg of glutathione should I take?” is one of the most searched questions about glutathione. The honest answer is that there’s no official dose, but research gives us useful guidance on what has been tested.
Why there’s no official dose
Glutathione isn’t a vitamin or mineral that you must get from food. Your body makes it from three amino acids, so there’s no recommended daily allowance (RDA) like there is for vitamin C or iron. The numbers below come from the amounts researchers have tested.
Amounts used in research
| Form | Amount studied | Study length |
|---|---|---|
| Oral tablets or capsules (general) | 250–1,000 mg a day | Up to 6 months; the higher amount raised body levels more |
| Oral, for skin | 250–500 mg a day | About 8–12 weeks |
| Topical lotion or cream | Around 2% glutathione in one lotion study | About 10 weeks, applied daily |
| Injections / IV drips | Not recommended for skin lightening | — |
These are amounts used in studies, not a prescription. Products vary, so always read the label. Some newer forms, like liposomal and effervescent tablets, are designed to be absorbed better, so their doses may differ.
How much glutathione cream should I use?
A pea-sized amount for the face and neck, once a night, is enough. Using more doesn’t work faster and may clog pores or irritate the skin. See how to apply a glutathione night cream.
Why more isn’t better
- Higher doses haven’t been shown to give faster skin results.
- Large amounts are more likely to cause bloating or loose stools.
- Long-term safety of high doses hasn’t been well studied.
Who should check with a doctor first
- Pregnant or breastfeeding women (see glutathione during pregnancy)
- People with asthma
- Anyone taking regular medicines, especially chemotherapy
- People with kidney, liver or other long-term conditions
- Anyone under 18
Common questions
Is 500 mg of glutathione a day safe?
Amounts in this range have generally been well tolerated in studies, but check with your doctor, especially if you have a health condition or take medicines.
When should I take it?
See the best time to take glutathione.
How long should I take it?
Skin studies ran for 8–12 weeks or more. Judge results at around 12 weeks. See how long glutathione takes to work.
From the makers of this guide
Glutanex Glutathione Night Cream
Prefer a cream to tablets? A pea-sized amount each night: glutathione with vitamin C, kojic acid and arbutin. 30 g.
Follow @glutanexofficial on Instagram
Disclosure: Glutanex is our own brand. Individual results vary.
This article is for general information only and is not medical advice. Always follow the product label and consult a doctor before starting any supplement.