N-Acetyl L-Cysteine (NAC) is a supplement form of cysteine, an amino acid that is important for a range of bodily functions. NAC is well known for its role as a precursor to glutathione, a powerful antioxidant in the body, and has various health benefits, including supporting respiratory health, enhancing detoxification processes, and potentially supporting brain health.
What Does It Do?
- Boosts Glutathione Levels: NAC is crucial for the synthesis of glutathione, one of the body's most potent antioxidants, which helps neutralize free radicals and reduce oxidative stress.
- Supports Detoxification: By boosting glutathione levels, NAC supports the liver in its detoxification efforts, helping to metabolize toxins and heavy metals.
- Promotes Respiratory Health: NAC can help thin mucus in the airways, making it easier to clear and improving respiratory conditions like chronic bronchitis or cystic fibrosis.
- Protects Against Cellular Damage: The antioxidant properties of NAC protect cells from damage caused by reactive oxygen species (ROS), potentially reducing the risk of chronic diseases.
Workout Timing
- Prior to a Workout: NAC might reduce muscle fatigue and protect against oxidative stress induced by exercise, potentially enhancing endurance.
- During a Workout: Supplementing with NAC during prolonged or intense exercise sessions may continue to protect muscles against oxidative stress and support sustained performance.
- After a Workout: Post-exercise, NAC can contribute to reduced muscle soreness and faster recovery times by mitigating oxidative damage and supporting the body's detoxification processes.
Possible Side Effects
NAC is generally safe for most people when taken as recommended, but some individuals may experience side effects, including:
- Nausea
- Vomiting
- Diarrhea
- Constipation
- Rashes
In rare cases, especially at high doses, NAC can cause more serious side effects like bronchospasm in people with asthma or allergic reactions.
Suggested Dosage Amount
- General Supplementing: 600-1800 mg per day, often divided into two or three doses.