Tom Nikkola | VIGOR Training

According to a new study published in the journal Molecules, inhalation of diluted tangerine (Citrus tangerina) essential oil causes sedative-like effects and decreases the time it takes to fall asleep. It also indicates the inhalation of undiluted tangerine EO enhances focused thinking.

Ten men and ten women participated in the study. Researchers dropped 50 uL, or one drop, of tangerine essential oil on a piece of filter paper and attached it under the subjects' noses to test the effects of inhalation on their brain waves.

During another part of the study, the researchers diluted 25 uL of the EO to concentrations of 1:1000 and 1:8000. Then, they put the diluted EO on filter paper and inserted two pieces of filter paper into the participants' pillow cases. This part of the study measured the effects on subjects' brain waves and sleep onset latency (how long it took to fall asleep).

They discovered:

inhalation of undiluted tangerine essential oil stimulated the sympathetic nervous system, increasing brain activity related to focused thinking.

inhalation of diluted tangerine essential oil caused a sedating effect and decreased the length of time it took to fall asleep.

In essence, inhaling undiluted tangerine EO would be more beneficial during the day, and diluted tangerine EO would be more useful in the evening.

Inhalation, Internal, and Topical Use

One of the most undervalued effects of essential oils in the fitness world is their benefits through inhalation.

Part of the reason so few fitness enthusiasts understand their benefits is how essential oils are allowed to carry health claims.

People primarily use essential oils three ways:

Internal: When taken internally, essential oils can be considered a “food” or a “dietary supplement.” When sold as a dietary supplement, an essential oil product can carry approved health claims on its label. When sold as a food ingredient, it cannot. Health claims include statements like “supports restful sleep” or “enhances digestive function.”

Topical: When essential oils are applied topically, they’re considered a cosmetic, even though the oils are small enough to be absorbed through the skin and have a physiological impact. Cosmetics do not carry health claims except if it’s related to skin health, complexion, etc.

Inhaled: Essential oils can be inhaled directly from the bottle, the palm of your hand, through a diffuser, or in many other ways. When inhaled through the nose, the oils reach the olfactory nerves and can affect the nervous system. They also pass into the bloodstream. However, when recommended for inhalation, essential oil products cannot carry health claims.

This last issue is unfortunate. A massive amount of research supports the use of inhaled essential oils to positively impact mood, energy, sleep quality, concentration, and athletic performance.

But, since essential oil product labels cannot contain these research-supported health benefits, most people don't know about them.

This study on tangerine essential oil is a perfect example. Think about the number of people who need to get better quality sleep. Tangerine essential oil is inexpensive, smells great, and doesn't have the known side effects of sleep medication.

Yet few people outside of EO distributors would think to diffuse it at night to support their sleep.

What's in Tangerine Essential Oil?

Tangerine essential oil comes from the peel of the fruit. It's cold pressed, which squeezes the oils out without exposing them to excessive heat.

The most concentrated compounds in the oil include:

Compounds in Tangerine Essential Oild-Limoneneγ-Terpineneα-PhellandreneCampheneβ-PineneSabinene3-Careneβ-Myrcene2,4,6-Octatriene3,4-dimethyl-, o-CymeneOctanalNonanalLinalool

Each of these constituents causes unique effects on your physiology.

And each essential oil offers unique benefits as well. As the study authors wrote:

According to a new study published in the journal Molecules, inhalation of diluted tangerine (Citrus tangerina) essential oil causes sedative-like effects and decreases the time it takes to fall asleep. It also indicates the inhalation of undiluted tangerine EO enhances focused thinking.

Ten men and ten women participated in the study. Researchers dropped 50 uL, or one drop, of tangerine essential oil on a piece of filter paper and attached it under the subjects' noses to test the effects of inhalation on their brain waves.

During another part of the study, the researchers diluted 25 uL of the EO to concentrations of 1:1000 and 1:8000. Then, they put the diluted EO on filter paper and inserted two pieces of filter paper into the participants' pillow cases. This part of the study measured the effects on subjects' brain waves and sleep onset latency (how long it took to fall asleep).

They discovered:

inhalation of undiluted tangerine essential oil stimulated the sympathetic nervous system, increasing brain activity related to focused thinking.inhalation of diluted tangerine essential oil caused a sedating effect and decreased the length of time it took to fall asleep.

In essence, inhaling undiluted tangerine EO would be more beneficial during the day, and diluted tangerine EO would be more useful in the evening.

Inhalation, Internal, and Topical Use

One of the most undervalued effects of essential oils in the fitness world is their benefits through inhalation.

Part of the reason so few fitness enthusiasts understand their benefits is how essential oils are allowed to carry health claims.

People primarily use essential oils three ways:

Internal: When taken internally, essential oils can be considered a “food” or a “dietary supplement.” When sold as a dietary supplement, an essential oil product can carry approved health claims on its label. When sold as a food ingredient, it cannot. Health claims include statements like “supports restful sleep” or “enhances digestive function.”Topical: When essential oils are applied topically, they’re considered a cosmetic, even though the oils are small enough to be absorbed through the skin and have a physiological impact. Cosmetics do not carry health claims except if it’s related to skin health, complexion, etc.Inhaled: Essential oils can be inhaled directly from the bottle, the palm of your hand, through a diffuser, or in many other ways. When inhaled through the nose, the oils reach the olfactory nerves and can affect the nervous system. They also pass into the bloodstream. However, when recommended for inhalation, essential oil products cannot carry health claims.

This last issue is unfortunate. A massive amount of research supports the use of inhaled essential oils to positively impact mood, energy, sleep quality, concentration, and athletic performance.

But, since essential oil product labels cannot contain these research-supported health benefits, most people don't know about them.

This study on tangerine essential oil is a perfect example. Think about the number of people who need to get better quality sleep. Tangerine essential oil is inexpensive, smells great, and doesn't have the known side effects of sleep medication.

Yet few people outside of EO distributors would think to diffuse it at night to support their sleep.

What's in Tangerine Essential Oil?

Tangerine essential oil comes from the peel of the fruit. It's cold pressed, which squeezes the oils out without exposing them to excessive heat.

The most concentrated compounds in the oil include:

Compounds in Tangerine Essential Oild-Limoneneγ-Terpineneα-PhellandreneCampheneβ-PineneSabinene3-Careneβ-Myrcene2,4,6-Octatriene3,4-dimethyl-, o-CymeneOctanalNonanalLinalool

Each of these constituents causes unique effects on your physiology.

And each essential oil offers unique benefits as well. As the study authors wrote:

Different essential oils have different effects...

Whichever side of the political spectrum you find yourself on, you can probably find something to be grateful for from the other side.

That might sound impossible when you're overwhelmed with anger, fear, frustration, or bitterness toward the other side. But if you set aside your emotions and think logically, you're sure to find some good.

As a conservative, pro-life, America-first, traditional values, Trump-supporting, God-fearing man, it's much easier to feel grateful toward the Republicans than the Democrats.

Nonetheless, I am grateful for the Democrats too. Here's four reasons why.

1. The Democrats Motivated Me to Strengthen My Relationship with The Lord

Over the last ten years, I've been a complacent Christian. I took my faith for granted and only made time for God when it was convenient for me. I also got caught up in following feel-good pastors instead of those teach and practice straight from The Word of God.

Seeing how extreme the left has become and how few Americans are willing to speak out against their policies made me realize something: the radical left has become the real left. 

Things have gotten so extreme on the left that it seems like only an act of God can bring back civility, common sense, and traditional family values. As a result, I've invested more of my time reading my Bible, speaking to God, and listening to Biblically-sound pastors this year.

It'll take God's hand and the engagement of His people to stop what is now in motion, such as:

normalizing school-aged gender changesabortion at any point from conception to deliveryacceptance, even encouragement of anarchy and violence towards law enforcement officers and disregard for law and orderpromotion and celebration of organizations intent on destroying the nuclear familycorruption, slander, lies, and hate lobbed at our President and all who support himrewriting of history to create a narrative that sets the stage for a new and very different nationcreation of a new moral standard that replaces the truth with your truth.

I realize I might be a little slow to wake up, but I'm no longer a slumbering Christian. Were it not for the barrage of anti-Christian rhetoric from the left, I wouldn't feel the urgency to strengthen my relationship with Jesus Christ.

2. The Democrats Helped Make Trump the GOAT First-Term President

Like many Americans, I voted for Trump in 2016, mainly because voting for Hillary Clinton was not an option. 

The corruption surrounding Hillary's entire political career and her positions on public policies repulsed me. But it wasn't until the first time I heard her say Trump supporters "belonged in a basket of deplorables" that I jumped fully on board with backing Trump. The taste of bile when I vomit is less disgusting than her elitist attitude.

That said, President Donald Trump thrives in the face of extreme obstacles and criticism. Hillary led the way with creating such adversity. She even helped fund the Russian collusion hoax that consumed most of the Democrats' time and effort in the House and Mainstream Media for much of Trump's first term.

The Democrats' animosity toward Trump only seemed to make him better.

The...

Russian collusion hoaxPushback about building a wall to protect our borders from cartels and human traffickingImpeachment charadeJudge Kavanaugh smear campaignConstant false accusations of racismCOVID-19 criticismCriticism of removing troops from foreign countries and avoiding unnecessary warsThe killing of one of the most dangerous terrorist in the world

...all made Trump better and his support stronger. In their hate-filled emotional state, they ended up saying and doing things that cost them credibility, while President Trump's support steadily grew.

If the Democrats had worked with Trump throughout his first term, Trump might not have stood out as much. The Democrats could have put their names on some of his accomplishments.

But,

Whichever side of the political spectrum you find yourself on, you can probably find something to be grateful for from the other side.

That might sound impossible when you're overwhelmed with anger, fear, frustration, or bitterness toward the other side. But if you set aside your emotions and think logically, you're sure to find some good.

As a conservative, pro-life, America-first, traditional values, Trump-supporting, God-fearing man, it's much easier to feel grateful toward the Republicans than the Democrats.

Nonetheless, I am grateful for the Democrats too. Here's four reasons why.

1. The Democrats Motivated Me to Strengthen My Relationship with The Lord

Over the last ten years, I've been a complacent Christian. I took my faith for granted and only made time for God when it was convenient for me. I also got caught up in following feel-good pastors instead of those teach and practice straight from The Word of God.

Seeing how extreme the left has become and how few Americans are willing to speak out against their policies made me realize something: the radical left has become the real left. 

Things have gotten so extreme on the left that it seems like only an act of God can bring back civility, common sense, and traditional family values. As a result, I've invested more of my time reading my Bible, speaking to God, and listening to Biblically-sound pastors this year.

It'll take God's hand and the engagement of His people to stop what is now in motion, such as:

normalizing school-aged gender changesabortion at any point from conception to deliveryacceptance, even encouragement of anarchy and violence towards law enforcement officers and disregard for law and orderpromotion and celebration of organizations intent on destroying the nuclear familycorruption, slander, lies, and hate lobbed at our President and all who support himrewriting of history to create a narrative that sets the stage for a new and very different nationcreation of a new moral standard that replaces the truth with your truth.

I realize I might be a little slow to wake up, but I'm no longer a slumbering Christian. Were it not for the barrage of anti-Christian rhetoric from the left, I wouldn't feel the urgency to strengthen my relationship with Jesus Christ.

2. The Democrats Helped Make Trump the GOAT First-Term President

Like many Americans, I voted for Trump in 2016, mainly because voting for Hillary Clinton was not an option. 

The corruption surrounding Hillary's entire political career and her positions on public policies repulsed me. But it wasn't until the first time I heard her say Trump supporters "belonged in a basket of deplorables" that I jumped fully on board with backing Trump. The taste of bile when I vomit is less disgusting than her elitist attitude.

That said, President Donald Trump thrives in the face of extreme obstacles and criticism. Hillary led the way with creating such adversity. She even helped fund the Russian collusion hoax that consumed most of the Democrats' time and effort in the House and Mainstream Media for much of Trump's first term.

The Democrats' animosity toward Trump only seemed to make him better.

The...

Russian collusion hoaxPushback about building a wall to protect our borders from cartels and human traffickingImpeachment charadeJudge Kavanaugh smear campaignConstant false accusations of racismCOVID-19 criticismCriticism of removing troops from foreign countries and avoiding unnecessary warsThe killing of one of the most dangerous terrorist in the world

...all made Trump better and his support stronger. In their hate-filled emotional state, they ended up saying and doing things that cost them credibility, while President Trump's support steadily grew.

If the Democrats had worked with Trump throughout his first term, Trump might not have stood out as much. The Democrats could have put their names on some of his accomplishments.

But,

A high-quality multivitamin is the first supplement I recommend out of my Foundational Five. In the time it takes to swallow the capsules, you significantly increase your total nutrition intake for the day.

As important as they are, I'm often surprised by how few people understand the importance of taking multivitamins each day.

If you still don’t understand why you need a high-quality multivitamin, start here. If you know why but don’t know which multivitamin is best, this post is for you.

If you didn’t read my blog post on how to identify a high-quality multivitamin, here are a handful of criteria to consider. In the best multivitamins, you’ll find:

The natural form of folate, not folic acid

Methylcobalamin, not cyanocobalamin

Mineral chelates (i.e. bisglycinate)

Vitamin K2, not just K1

Well-above the Daily Value (DV) for most vitamins

Other health-promoting ingredients, such as herbs, adaptogens, amino acids, etc., at efficacious dosages

It’s not enough for the label to boast 100% of the Daily Value (DV) of essential vitamins and minerals. You need the forms your body absorbs.

Low-quality, low-priced multivitamins use forms of essential nutrients you can't absorb. The label might look impressive, but if you can't use the nutrients, you just create premium-priced urine.

Other than the gummy multivitamin I recommend for kids, each of the products that made this “best” list makes an excellent multivitamin for women. Men would benefit from all of them other than the gummy and the prenatal multivitamin.

These multivitamins are professional-quality supplements. As such:

The packaging isn’t designed for retail with flashy graphics and half-naked models. These professional brands usually invest more in their medical teams and quality manufacturing than in marketing experts. I’d prefer to use the best product with mediocre packaging than use a product with the coolest packaging that does nothing for me.

None of these supplements contains artificial flavors, color, or sweeteners.

All are gluten-free but not necessarily vegan.

If you take medication or are being treated for a medical condition, always check with your doctor before introducing a new supplement to your nutrition plan.

Most of these supplements contain ingredients in addition to their vitamins and minerals. As each person is unique, if you have a subtle reaction to a multivitamin, it's often one of the botanicals or additional ingredients. Consider a different product if that occurs for you.

You'll find each of these multivitamins through my Wellevate dispensary. As always, my members and customers get 15% off all products from the more than 300 brands available through it.

Multi-Vitamin Elite by Thorne (Work & Athletic Performance)

Best for Peak Work and Athletic Performance

This is the multivitamin I've used for most of the past six years, which I recommend most often. I'm biased towards the Thorne Multi-Vitamin Elite AM PM as I helped develop this formula years ago when I worked with Thorne. I'm not an employee anymore, so I'm recommending this because I genuinely believe it's an awesome multivitamin, not because I have any ties to Thorne.

Multi-Vitamin Elite comes in a morning dose and evening dose. When you eat, just take the AM dose with your first meal and the PM dose with your last meal. Each dose is three capsules.

It contains high levels of vitamins in the most bioavailable forms, including folate as L-5-Methyltetrahydrofolate, Vitamin K split between K1 and K2, and Vitamin A coming from both Beta Carotene and Palmitate, as well as an optimal dose of Zinc to support testosterone production and immune function.*

Most of the minerals are Albion's Bisglycinate Chelates. Due to their extreme size, you'll need to take extra magnesium and possibly calcium. It wouldn't be possible to provide optimal doses of these minerals without adding 3-6 more capsules to the formula....

A high-quality multivitamin is the first supplement I recommend out of my Foundational Five. In the time it takes to swallow the capsules, you significantly increase your total nutrition intake for the day.

As important as they are, I'm often surprised by how few people understand the importance of taking multivitamins each day.

If you still don’t understand why you need a high-quality multivitamin, start here. If you know why but don’t know which multivitamin is best, this post is for you.

If you didn’t read my blog post on how to identify a high-quality multivitamin, here are a handful of criteria to consider. In the best multivitamins, you’ll find:

The natural form of folate, not folic acidMethylcobalamin, not cyanocobalaminMineral chelates (i.e. bisglycinate)Vitamin K2, not just K1Well-above the Daily Value (DV) for most vitaminsOther health-promoting ingredients, such as herbs, adaptogens, amino acids, etc., at efficacious dosages

It’s not enough for the label to boast 100% of the Daily Value (DV) of essential vitamins and minerals. You need the forms your body absorbs.

Low-quality, low-priced multivitamins use forms of essential nutrients you can't absorb. The label might look impressive, but if you can't use the nutrients, you just create premium-priced urine.

Other than the gummy multivitamin I recommend for kids, each of the products that made this “best” list makes an excellent multivitamin for women. Men would benefit from all of them other than the gummy and the prenatal multivitamin.

These multivitamins are professional-quality supplements. As such:

The packaging isn’t designed for retail with flashy graphics and half-naked models. These professional brands usually invest more in their medical teams and quality manufacturing than in marketing experts. I’d prefer to use the best product with mediocre packaging than use a product with the coolest packaging that does nothing for me. None of these supplements contains artificial flavors, color, or sweeteners.All are gluten-free but not necessarily vegan.If you take medication or are being treated for a medical condition, always check with your doctor before introducing a new supplement to your nutrition plan.Most of these supplements contain ingredients in addition to their vitamins and minerals. As each person is unique, if you have a subtle reaction to a multivitamin, it's often one of the botanicals or additional ingredients. Consider a different product if that occurs for you.

You'll find each of these multivitamins through my Wellevate dispensary. As always, my members and customers get 15% off all products from the more than 300 brands available through it.

Multi-Vitamin Elite by Thorne (Work & Athletic Performance)

Best for Peak Work and Athletic Performance

This is the multivitamin I've used for most of the past six years, which I recommend most often. I'm biased towards the Thorne Multi-Vitamin Elite AM PM as I helped develop this formula years ago when I worked with Thorne. I'm not an employee anymore, so I'm recommending this because I genuinely believe it's an awesome multivitamin, not because I have any ties to Thorne.

Multi-Vitamin Elite comes in a morning dose and evening dose. When you eat, just take the AM dose with your first meal and the PM dose with your last meal. Each dose is three capsules.

It contains high levels of vitamins in the most bioavailable forms, including folate as L-5-Methyltetrahydrofolate, Vitamin K split between K1 and K2, and Vitamin A coming from both Beta Carotene and Palmitate, as well as an optimal dose of Zinc to support testosterone production and immune function.*

Most of the minerals are Albion's Bisglycinate Chelates. Due to their extreme size, you'll need to take extra magnesium and possibly calcium. It wouldn't be possible to provide optimal doses of these minerals without adding 3-6 more capsules to the formula.

How much protein do I need to build muscle? How much should I eat to maintain it later in life? Without question, the amount of protein you eat each day can have long-lasting effects on your health, fitness, and longevity.

To build muscle (or maintain it later in life), at a minimum, you need to:

eat enough protein

follow a well-designed strength training program

get adequate, quality sleep

Drop the ball on any of those three habits, and you say goodbye to your health-promoting, metabolism-stoking, longevity-supporting, good-looking muscle.

For most healthy people, I recommend a daily protein intake of 1.0 grams per pound ideal body weight. Here's why...

Protein digestion, assimilation, and metabolism

Amino acids are the building blocks of muscle.

Before you get any benefit from protein, you must break it down into amino acids and peptides.

Protein digestion begins in the stomach, where pepsin, hydrochloric acid, and digestive enzymes break protein bonds, leaving you with peptides and amino acids.

If your stomach isn't acidic enough or you don't have sufficient enzymes available, you cannot break protein down. This is why I encourage people to support their digestive system with supplemental enzymes.

Once the peptides and amino acids reach your small intestine, they get absorbed into your circulation.

Of the absorbed amino acids, 50-60% travel to the liver, where they're metabolized for other uses.

The remaining 40-50% gets used for energy and protein synthesis. Yet, of that amount, only a tiny fraction goes toward muscle growth.

One study showed that after a group of young, healthy men consumed 20 grams of high-quality protein, only about 2.2 grams was used for muscle growth. The rest was used for other metabolic functions.

You use dietary protein for much more than muscle growth. You use it for your immune system, building blood cells, tissue repair, and even creating neurotransmitters.

The recommended daily intake (RDI) for protein might be enough to avoid disease or starvation, but it isn't nearly enough for optimal health.

How age and sex affect protein needs

Older adults need more protein than younger adults to support the growth or maintenance of muscle.

As you age, you become less sensitive to protein intake, which means you need to eat significantly more to stimulate protein synthesis to the same degree you did when you were younger.

A 2015 study study comparing men in their 20s to men in their 70s showed that the older men needed to consume 68% more protein than the younger men to stimulate protein synthesis to the same extent.

That said when you see recommendations to consume a certain amount of protein, assume it's a recommendation for a young adult. Middle-aged adults could benefit from 35% more and older adults from 70% more protein than younger adults.

Research is unclear about the differences between the protein needs of men and women. However, muscle mass does increase sensitivity to amino acid intake.

As the average female has less muscle mass than the average male, I believe women would benefit from higher-protein intakes than men. However, that's just my belief.

Net Protein Balance, Muscle Protein Synthesis, and Muscle Protein Breakdown

Muscle mass is like a bank account. Your bank "balance" is equal to your deposits minus your withdrawals.

Your net muscle protein balance is equal to your muscle protein synthesis (MPS) minus your muscle protein breakdown (MPB). 

When muscle protein synthesis exceeds breakdown, you build muscle. 

When they're equal, you maintain muscle. 

When breakdown exceeds synthesis, you lose muscle.

To build muscle faster, you can increase protein synthesis to a greater extent, reduce protein breakdown to a greater extent, or do both.

You increase protein synthesis by:

Consuming optimal, high-quality protein

Strength training

Taking certain muscle-building supplements such a...

How much protein do I need to build muscle? How much should I eat to maintain it later in life? Without question, the amount of protein you eat each day can have long-lasting effects on your health, fitness, and longevity.

To build muscle (or maintain it later in life), at a minimum, you need to:

eat enough proteinfollow a well-designed strength training programget adequate, quality sleep

Drop the ball on any of those three habits, and you say goodbye to your health-promoting, metabolism-stoking, longevity-supporting, good-looking muscle.

For most healthy people, I recommend a daily protein intake of 1.0 grams per pound ideal body weight. Here's why...

Protein digestion, assimilation, and metabolism

Amino acids are the building blocks of muscle.

Before you get any benefit from protein, you must break it down into amino acids and peptides.

Protein digestion begins in the stomach, where pepsin, hydrochloric acid, and digestive enzymes break protein bonds, leaving you with peptides and amino acids.

If your stomach isn't acidic enough or you don't have sufficient enzymes available, you cannot break protein down. This is why I encourage people to support their digestive system with supplemental enzymes.

Once the peptides and amino acids reach your small intestine, they get absorbed into your circulation.

Of the absorbed amino acids, 50-60% travel to the liver, where they're metabolized for other uses.

The remaining 40-50% gets used for energy and protein synthesis. Yet, of that amount, only a tiny fraction goes toward muscle growth.

One study showed that after a group of young, healthy men consumed 20 grams of high-quality protein, only about 2.2 grams was used for muscle growth. The rest was used for other metabolic functions.

You use dietary protein for much more than muscle growth. You use it for your immune system, building blood cells, tissue repair, and even creating neurotransmitters.

The recommended daily intake (RDI) for protein might be enough to avoid disease or starvation, but it isn't nearly enough for optimal health.

How age and sex affect protein needs

Older adults need more protein than younger adults to support the growth or maintenance of muscle.

As you age, you become less sensitive to protein intake, which means you need to eat significantly more to stimulate protein synthesis to the same degree you did when you were younger.

A 2015 study study comparing men in their 20s to men in their 70s showed that the older men needed to consume 68% more protein than the younger men to stimulate protein synthesis to the same extent.

That said when you see recommendations to consume a certain amount of protein, assume it's a recommendation for a young adult. Middle-aged adults could benefit from 35% more and older adults from 70% more protein than younger adults.

Research is unclear about the differences between the protein needs of men and women. However, muscle mass does increase sensitivity to amino acid intake.

As the average female has less muscle mass than the average male, I believe women would benefit from higher-protein intakes than men. However, that's just my belief.

Net Protein Balance, Muscle Protein Synthesis, and Muscle Protein Breakdown

Muscle mass is like a bank account. Your bank "balance" is equal to your deposits minus your withdrawals.

Your net muscle protein balance is equal to your muscle protein synthesis (MPS) minus your muscle protein breakdown (MPB). 

When muscle protein synthesis exceeds breakdown, you build muscle. 

When they're equal, you maintain muscle. 

When breakdown exceeds synthesis, you lose muscle.

To build muscle faster, you can increase protein synthesis to a greater extent, reduce protein breakdown to a greater extent, or do both.

You increase protein synthesis by:

Consuming optimal, high-quality proteinStrength trainingTaking certain muscle-building supplements such as omega-3 fatty aci...

N-Acetylcysteine (NAC) is one of those supplements many people have heard of, but few understand. From supporting immune function to detoxification, and healthy mood to inflammation, NAC provides numerous health benefits.

N-acetylcysteine is an amino acid found in onions and eggs. Like l-theanine, it's considered a non-proteinogenic amino acid, meaning it does not directly affect tissue growth and repair. Nonetheless, it plays a role in numerous other aspects of a healthy metabolism.

Doctors have used NAC to treat acetaminophen overdose for more than 30 years, but more recently, it's been studied as a dietary supplement to support:

sinus and respiratory health

liver detoxification

healthy inflammation levels

antioxidant capacity

normal blood sugar

Health Benefits of N-Acetylcysteine (NAC)

N-acetylcysteine is used as both a nutritional supplement and medical therapy. With any medical condition, it's essential to talk with your physician before introducing any nutritional supplement. If you have any of the health concerns described below, talk with him or her to see if NAC could help.

Respiratory health and breakdown of mucus

NAC is a natural expectorant. It breaks the disulfide bonds in mucus, softening it and making it easier to cough up and eliminate. As a result, it may support the immune system in eliminating respiratory illnesses like the common cold.

Doctors also use NAC when working with chronic obstructive pulmonary disease (COPD), cystic fibrosis, and respiratory tract infections.

Detoxification

Glutathione plays an essential role in phase II detoxification. Because N-acetylcysteine helps rebuild glutathione, it helps ensure you maintain sufficient levels for proper detoxification.

Of course, you also need to make good lifestyle choices and eat an appropriate diet to support detoxification.

N-acetylcysteine is also used to support the detoxification of heavy metals.

Healthy mood and mental wellbeing

N-acetylcysteine helps regulate glutamate, which affects mood and addictive behaviors and obsessive thoughts. When the glutamate levels rise and glutathione levels fall, it can lead to brain damage.

Animal research shows NAC supplementation may slow the progression of neurodegenerative diseases like Alzheimer's disease.

A study of more than 500 people showed that NAC supplementation improved symptoms of depression, and another study with almost 800 participants showed it reduced symptoms of bipolar disorder.

Research participants with obsessive-compulsive disorder took 2400-3000 mg per day of NAC and experienced fewer symptoms.

In another study, supplementation with NAC reduced symptoms of trichotillomania, the habit of pulling one's hair. About 1% of the adult population suffers from this addiction.

NAC may also reduce withdrawal symptoms when abstaining from alcohol and certain drugs, and according to animal research, could also reduce binge eating.

Immune function

Research shows NAC breaks down bacterial biofilms. Bacteria produce a slimy substance that allows them to stick. By breaking down the biofilm, the bacteria don't have a place to stay and multiply.

In a six-month study, 262 people took either a placebo or 600 mg of NAC twice daily. Those who took the NAC experienced fewer flu episodes, less severe cases when they got it, and fewer days in bed when they got sick.

In a paper published in Future Microbiology, Jorge-Aarón and Rosa-Ester recommend a daily dose of 600 mg of N-acetylcysteine to reduce the risk of COVID-19.

N-acetylcysteine may also support the immune system's T-cell response.

Digestive health

N-acetylcysteine supports a healthy digestive system through its effect on inflammation.

Researchers tested the effect of orally consumed NAC on animals and found that it supported normal intestinal inflammatory levels while enhancing the gut's healing and reducing intestinal permeability.

N-Acetylcysteine (NAC) is one of those supplements many people have heard of, but few understand. From supporting immune function to detoxification, and healthy mood to inflammation, NAC provides numerous health benefits.

N-acetylcysteine is an amino acid found in onions and eggs. Like l-theanine, it's considered a non-proteinogenic amino acid, meaning it does not directly affect tissue growth and repair. Nonetheless, it plays a role in numerous other aspects of a healthy metabolism.

Doctors have used NAC to treat acetaminophen overdose for more than 30 years, but more recently, it's been studied as a dietary supplement to support:

sinus and respiratory healthliver detoxificationhealthy inflammation levelsantioxidant capacitynormal blood sugar

Health Benefits of N-Acetylcysteine (NAC)

N-acetylcysteine is used as both a nutritional supplement and medical therapy. With any medical condition, it's essential to talk with your physician before introducing any nutritional supplement. If you have any of the health concerns described below, talk with him or her to see if NAC could help.

Respiratory health and breakdown of mucus

NAC is a natural expectorant. It breaks the disulfide bonds in mucus, softening it and making it easier to cough up and eliminate. As a result, it may support the immune system in eliminating respiratory illnesses like the common cold.

Doctors also use NAC when working with chronic obstructive pulmonary disease (COPD), cystic fibrosis, and respiratory tract infections.

Detoxification

Glutathione plays an essential role in phase II detoxification. Because N-acetylcysteine helps rebuild glutathione, it helps ensure you maintain sufficient levels for proper detoxification.

Of course, you also need to make good lifestyle choices and eat an appropriate diet to support detoxification.

N-acetylcysteine is also used to support the detoxification of heavy metals.

Healthy mood and mental wellbeing

N-acetylcysteine helps regulate glutamate, which affects mood and addictive behaviors and obsessive thoughts. When the glutamate levels rise and glutathione levels fall, it can lead to brain damage.

Animal research shows NAC supplementation may slow the progression of neurodegenerative diseases like Alzheimer's disease.

A study of more than 500 people showed that NAC supplementation improved symptoms of depression, and another study with almost 800 participants showed it reduced symptoms of bipolar disorder.

Research participants with obsessive-compulsive disorder took 2400-3000 mg per day of NAC and experienced fewer symptoms.

In another study, supplementation with NAC reduced symptoms of trichotillomania, the habit of pulling one's hair. About 1% of the adult population suffers from this addiction.

NAC may also reduce withdrawal symptoms when abstaining from alcohol and certain drugs, and according to animal research, could also reduce binge eating.

Immune function

Research shows NAC breaks down bacterial biofilms. Bacteria produce a slimy substance that allows them to stick. By breaking down the biofilm, the bacteria don't have a place to stay and multiply.

In a six-month study, 262 people took either a placebo or 600 mg of NAC twice daily. Those who took the NAC experienced fewer flu episodes, less severe cases when they got it, and fewer days in bed when they got sick.

In a paper published in Future Microbiology, Jorge-Aarón and Rosa-Ester recommend a daily dose of 600 mg of N-acetylcysteine to reduce the risk of COVID-19.

N-acetylcysteine may also support the immune system's T-cell response.

Digestive health

N-acetylcysteine supports a healthy digestive system through its effect on inflammation.

Researchers tested the effect of orally consumed NAC on animals and found that it supported normal intestinal inflammatory levels while enhancing the gut's healing and reducing intestinal permeability.

When your gut becomes permeable,