TL;DR: N-Acetyl Cysteine (NAC) is a special form of the amino acid cysteine, which your body uses to build proteins. You can get cysteine from foods like meat, eggs, and nuts, but your body also makes it on its own. NAC is a more easily absorbed form of cysteine and is often taken as a supplement. It helps support your immune system, metabolism, liver, and respiratory health. NAC also plays a key role in producing glutathione, which has antioxidant-like properties that support cell health and detoxification pathways. Some people take NAC for heart health, fertility, and mental well-being, and doctors even use it in hospitals for certain treatments. While NAC has many benefits, it’s always best to talk to a healthcare professional before taking it.†
What Is Cysteine?
It helps to understand what cysteine is before we get into N-acetyl cysteine (NAC).
So, what is it?
Cysteine is an amino acid that’s found in your body.
Amino acids are the building blocks of protein. Your body arranges amino acids like cysteine in different ways to create a wide variety of proteins—it’s like how letters can be rearranged to form different words. Each protein is unique because it has its own specific function.
Where you get cysteine is not that much of a mystery!
You probably eat it every day and don’t even know it. It’s found naturally in the following foods:1
| FOOD | SERVING | CYSTEINE (MG) |
|---|---|---|
| Meat | ||
| Lamb, leg and shoulder, braised | 3.5 oz (100 g) | 402 |
| Chicken breast, without skin, roasted | ½ breast (86 g) | 341 |
| Pork, Boston blade, roasted | 3.5 oz (100 g) | 316 |
| Beef, chuck roast, braised | 3.5 oz (100 g) | 370 |
| Fish | ||
| Salmon, baked | 3 oz (85 g) | 232 |
| Halibut, baked | 3 oz (85 g) | 243 |
| Tuna, canned, light | 3 oz (85 g) | 232 |
| Grains | ||
| Barley, pearled, light | ½ cup (100 g) | 219 |
| Oat bran, cooked | ½ cup (110 g) | 108 |
| Whole wheat flour | 1 cup (120 g) | 381 |
| Quinoa | ½ cup (85 g) | 456 |
| Soybean products | ||
| Soybean flour, defatted | 1 cup (100 g) | 757 |
| Soy milk | 1 cup (240 g) | 113 |
| Soybeans, boiled | 1 cup (172 g) | 461 |
| Tofu, raw, firm | ½ cup (126 g) | 275 |
| Dairy | ||
| Cottage cheese, low-fat | 1 cup (226 g) | 287 |
| Cow milk, 1% | 8 oz (244 g) | 74 |
| Chicken eggs, boiled | 1 large (50 g) | 146 |
| Other | ||
| Almonds, blanched | 1 oz (28 g) | 133 |
| Split peas, boiled | 1 cup (196 g) | 249 |
| Broadbeans, boiled | 1 cup (170 g) | 165 |
| Figs, dried | 10 (187 g) | 94 |
| Avocado, medium | 1 (304 g) | 52 |
But did you know that your body can also make cysteine on its own?
Yep, it does so by using other amino acids, mainly methionine and serine.
This process happens in your liver and other tissues, where special enzymes help change these amino acids into cysteine that your body can use.
You can also get it from supplements to support a healthy lifestyle and diet.†
Enter N-acetyl cysteine!
What Is N-Acetyl Cysteine?†
NAC is a unique form of cysteine found in supplements.
It’s modified so your body can absorb and use it more easily.†
So, how is it different from cysteine?
NAC is different from cysteine because it has an acetyl group attached to it. An acetyl group is a small chemical part made of carbon and hydrogen that can be added to other molecules to change how they work in the body.
This change makes NAC more stable and easier for your body to absorb and use than regular cysteine. It’s also what makes NAC a popular supplement.†
What Is N-Acetyl Cysteine Used For, and Why Does It Matter?
NAC plays an important role in many areas of health. It matters because it’s used to support:†
- Hormonal balance
- Healthy metabolism2
- Immune system function3
- Respiratory system function4
- Heart health5
- Bone strength6
- Healthy liver function7
- Brain function7
- Healthy hair, skin, and nails6
But how does NAC help with so many functions? It does so by supporting the following:†
- Glutathione Production: Glutathione is a compound with antioxidant-like properties. You need it to support cell health and healthy detoxification pathways. NAC helps support its production.8
- Healthy Immune System Function: NAC supports the healthy regulation of immune responses and healthy inflammatory balance.9
- Mucus Breakdown and Elimination: NAC works as a mucolytic, meaning it supports the thinning and clearing of thick mucus from the lungs so you can breathe easy.10
- Circulation and Energy: NAC supports healthy hydrogen sulfide balance, which supports lung function, blood flow, and energy production.11
- Hair, Skin, and Nail Strength: NAC supports a healthy cysteine level, which is needed to produce collagen and keratin, the building blocks of hair, skin, and nails.
- Healthy Liver Function: NAC supports the liver so it can properly detoxify and eliminate harmful chemicals that enter your body.12
- Health and Stable Blood Sugar Levels: NAC helps support healthy blood sugar levels, which can also support the health of your liver and other organs.2
- Weight: NAC may help support a healthy body weight and BMI, especially in women.13
- Healthy Cholesterol Levels: NAC supports healthy cholesterol levels.13
Some people also take NAC to support fertility14 and mental well-being.15†
While NAC has many potential benefits, it’s always a good idea to talk to your healthcare professional before adding it to your routine.†
NAC (N-Acetyl-L-Cysteine) by Seeking Health†
Ensure your body has the support it needs for healthy, essential daily functioning—give it NAC (N-Acetyl-L-Cysteine)! NAC contains the active ‘L’ form of NAC in a free form. It provides 500 mg of NAC per vegan capsule. Its unique chemical structure contains an outer sulfur group. This allows NAC to act as an antioxidant, particularly for NO2 and hydroxyl radicals.†
Want to know more about taking NAC? Read our NAC How To Guide!†
You can trust that Seeking Health has your back on your healthcare journey!
The Bottom Line
N-acetyl cysteine (NAC) is a supplement worth considering if you’re looking to optimize your health. Why? At its core, NAC is a highly bioavailable form of cysteine, an amino acid your body uses to produce glutathione. Think of glutathione as part of your body’s line of defense—it plays a crucial role in supporting the health of your cells and your detox pathways with its antioxidant-like qualities when you come in contact with harmful substances and chemicals.†
But NAC doesn’t stop there. It’s a multifaceted supplement that supports immune system function, liver detoxification, and respiratory health. And what about your hair, skin, and nails? NAC contributes there too, supporting their strength and vitality. Some individuals even turn to NAC for additional areas of support—whether it’s heart health, fertility, or mental well-being. †
Of course, as versatile as NAC may be, it’s essential to approach supplementation thoughtfully. Your body and health are unique, and what works for one person may differ for another. Before adding NAC to your routine, consult with your healthcare professional.
Together, you can determine whether NAC aligns with your health needs and goals.
References:
- https://pubmed.ncbi.nlm.nih.gov/22477470/
- https://pubmed.ncbi.nlm.nih.gov/37841396/
- https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2017.01239/full
- https://pubmed.ncbi.nlm.nih.gov/33326056/
- https://pubmed.ncbi.nlm.nih.gov/29623672/
- https://pubmed.ncbi.nlm.nih.gov/29510494/
- https://www.nature.com/articles/s41598-022-05632-x
- https://pubmed.ncbi.nlm.nih.gov/37299425/
- https://pubmed.ncbi.nlm.nih.gov/38454976/
- https://pubmed.ncbi.nlm.nih.gov/39493366/
- https://pubmed.ncbi.nlm.nih.gov/37864839/
- https://pubmed.ncbi.nlm.nih.gov/22308119/
- https://pubmed.ncbi.nlm.nih.gov/37841396/
- https://pubmed.ncbi.nlm.nih.gov/36267623/
- https://pubmed.ncbi.nlm.nih.gov/33760228/
†These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.