As I’m writing this it’s a sparkling day outside, the sunshine is streaming in the window and it really feels like 2026 is off to a good start. Down here in Glengarriff we had a gorgeously dry, crispy Christmas – the photos I have from the Christmas Day Swim at Snave, my local swim spot, look like they were taken in the Caribbean. The quality of the light is out of this world. Hopefully this bodes well for a year of good weather, and lots of sunny swims.
For this column, I’ve decided to look at a supplement called NAC. NAC is short for N-Acetyl Cysteine, a form of the amino acid cysteine. It’s not a new supplement – in fact, it’s been used in clinical settings for decades – but it’s getting renewed attention as interest grows in gentle, evidence-based ways to support detoxification, lung health, recovery after illness, and overall resilience.
NAC has many benefits, but the one that prompted me to write about it this month is its role in liver support and detoxification. After Christmas indulgence -– richer food, a few more glasses of wine than usual – and for many of us, one or two viral infections that may have meant more paracetamol than normal, NAC can be a very useful support. It works by helping the liver restore its natural balance after periods of increased demand.
One of the key reasons NAC is so well regarded is its relationship with glutathione, often described as the body’s ‘master antioxidant’. Glutathione plays a central role in detoxification, particularly in the liver, but levels can become depleted during times of stress, illness, alcohol intake, or regular medication use. NAC acts as a precursor to glutathione, meaning it helps the body make more of it when it’s needed most.
In fact, NAC is used in hospitals as the standard treatment for paracetamol overdose, because of its ability to protect liver tissue from damage. That tells us two important things: first, that it’s extremely effective at supporting liver detoxification, and second, that it’s very well understood from a safety perspective. At home, NAC can be helpful if you’ve had a winter where paracetamol featured more heavily than usual and you’d like to gently support your liver as things settle back down.
Another area where NAC really shines is recovery after viral infections. Many people notice that even once the acute phase of a virus has passed, they’re left with lingering fatigue, brain fog, or a sense that their system just isn’t quite back to baseline. By supporting glutathione production and reducing oxidative stress, NAC may help the body complete that final phase of recovery.
Closely related to this is NAC’s long-established role in lung health. NAC has a mucolytic effect, meaning it helps thin and loosen mucus in the airways. This can be particularly useful if you’ve been left with a persistent cough, wheeze, or chest congestion after a winter virus. It’s often used by people with chronic bronchitis or asthma, but many find it helpful on a short-term basis after respiratory infections to help clear the lungs more effectively.
Less commonly talked about, but increasingly interesting, is NAC’s potential role in mood and mental wellbeing. Research suggests that oxidative stress and inflammation may play a role in low mood, anxiety and brain fog. By supporting antioxidant pathways and glutathione levels in the brain, NAC may help support emotional resilience and mental clarity, particularly during periods of stress, hormonal change, or post-viral fatigue. It’s not a replacement for other supports, but many people report feeling clearer and more balanced when taking it.
Interestingly, NAC can also be supportive if you enjoy the occasional glass of wine but don’t always wake up feeling great the next day. Alcohol places an extra burden on the liver, and taking NAC before bed (rather than the following morning) may help the liver process alcohol more efficiently overnight. This isn’t about cancelling out alcohol – nothing really does that – but about supporting the body’s own detox systems so they can do their job properly.
NAC was very popular during Covid, and more recently one of our colleagues found it very helpful for a chronic lung condition. But it was Gwen Bastian-Enright, an excellent nutritional therapist who works here in our Organico Therapy Rooms, who brought it to my attention just before Christmas. She mentioned how helpful she finds taking a capsule after a glass of wine, and how many women notice changes in their wine tolerance during menopause. That was what motivated me to take NAC home over Christmas – and I was very glad I did. Not only did I take it after a few glasses of wine and wake up feeling great, but I also picked up a gastro bug and needed paracetamol to get through it, so I’ve nearly finished the bottle!
In terms of how to take NAC, it’s often used in short courses rather than continuously. A common approach is to take it for two to four weeks after a period of stress, illness, or indulgence, and then take a break. I’m going to have some on hand for emergencies!
Typical doses range from 600mg to 1200mg per day, depending on the individual and the reason for taking it. As always, if you’re on medication or have a medical condition, it’s worth checking with a healthcare professional before starting any new supplement.
To sum up, NAC isn’t a flashy new trend – it’s an impressive supplement with a strong evidence base. Whether you’re looking to support your liver after Christmas, recover fully from a winter virus, support lung health, improve resilience during stressful periods, or gently support healthy ageing, it’s well worth considering.
NAC is available from most good health food stores, but if you can’t find it locally, we have it here in Bantry and also online at www.organico.ie.
Gut Health Talk with Gwen Bastian-Enright @ Organico
‘From the Inside Out:
How Gut Health Shapes Mood & Mental Wellbeing’
Date: January 30 and Saturday 31. Time: 11am each day
Venue: Upstairs @ Organico
Time Duration: 60mins (plus Q&A).
Cost per person: €5.
How to book and pay: Through Organico and pay cash on the day.
