NAC (N-Acetyl Cysteine)
An amino acid derivative widely studied as a glutathione precursor. Used medically for detoxification (acetaminophen overdose) and mucolysis; also taken as a supplement for antioxidant and anti-inflammatory purposes.
An ingredient with growing research
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Effects reported in research
May elevate glutathione and reduce oxidative stress
Some research shows reduced muscle damage markers after intense exercise
May support hepatic detoxification pathways
Dosage & timing
- 600–1,800 mg/day in divided doses.
- Taking with food may improve absorption.
Cautions
- •Some research suggests high-dose NAC may blunt training adaptations.
- •Possible interaction with anticoagulants.
- •Consult a doctor during pregnancy, breastfeeding, or when taking blood thinners.
Supporting research
Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)
Asian Journal of Sports Medicine, 2015
A meta-analysis of RCTs examining the effects of curcumin supplementation on post-exercise inflammatory markers (CRP, IL-6, TNF-α) and muscle soreness (DOMS). Curcumin significantly reduced inflammatory cytokines by inhibiting the NF-κB pathway and significantly reduced muscle soreness scores at 24–48 hours post-exercise. However, the bioavailability of curcumin alone is very low (~1%), and co-administration with piperine (black pepper component) is known to increase absorption approximately 20-fold.
Meta-analysis of vitamin C supplementation on immune function and upper respiratory tract infection risk after exercise
American Journal of Clinical Nutrition, 1993
A meta-analysis examining the effects of vitamin C supplementation on upper respiratory tract infection (common cold) risk following intense exercise (marathon, etc.). Vitamin C supplementation reduced upper respiratory infection risk by approximately 50% compared to placebo. In the general population (lower exercise intensity), preventive effects are limited, suggesting the benefit is greatest in specific contexts where intense exercise causes immune suppression. Contributions to neutrophil and lymphocyte function and collagen synthesis are also documented.
Similar supplements
L-Cysteine
Confidence: LowL-Cysteine
The rate-limiting amino acid for glutathione synthesis (the body's primary antioxidant). A simpler precursor form to NAC, studied for oxidative stress reduction and detoxification pathways.
Sulforaphane
Confidence: ModerateSulforaphane (from glucoraphanin in broccoli sprout extract)
An isothiocyanate produced when glucoraphanin (abundant in broccoli sprouts) reacts with myrosinase. Activates the Nrf2 pathway to induce production of detoxification and antioxidant enzymes.
AHCC (Active Hexose Correlated Compound)
Confidence: ModerateAHCC (alpha-glucan from mushroom mycelium)
A polysaccharide complex extracted from Basidiomycota mushroom mycelium. Multiple clinical studies examine its ability to activate NK cells and macrophages to enhance immune function, particularly in cancer treatment support and infection prevention contexts.
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