Supplements to boost immune function against cold

To boost immune function against colds, Andrew Huberman suggests several supplements based on current scientific evidence:

1. Zinc: Supplementing with 100 milligrams or more of zinc can combat colds effectively. Lower doses (<75 mg) are ineffective, and it's important to take zinc with food to avoid gastric distress 1.

2. Vitamin D: Generally, 1000 to 2000 IU per day is considered safe and beneficial for immune support. People with deficiencies might need higher doses, but it's essential to get blood levels checked to avoid overdosing 2.

3. N-Acetylcysteine (NAC): This supplement is a precursor to glutathione, a major antioxidant that reduces oxidative stress during infections, potentially aiding the immune system 3.

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     Immune Support Insights

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     Vitamin D Insights

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     Master Antioxidant Insights

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     Cold and Flu Remedies

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     Boosting Immune Function

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4. Vitamin C: High doses (6,000 to 8,000 mg per day) might help, but the evidence isn't robust, and such high amounts can cause gastric distress for many people 4.

Other key strategies include maintaining adequate sleep, regular exercise, managing stress, and proper nutrition to support the immune system 5.

N-Acetylcysteine (NAC) offers several benefits according to Andrew Huberman, especially in the context of immune function and cold prevention:

1. Cold and Flu Prevention: NAC can significantly reduce the likelihood of contracting flu. In one study, about 80% of people who didn't take NAC contracted influenza, compared to only 25% of those who did 1.

2. Boosting Glutathione Levels: NAC is a precursor to glutathione, the body's master antioxidant. It helps mitigate oxidative stress caused by reactive oxygen and nitrogen species, which increase during infections and stress 2.

3. Natural Decongestant: NAC has mucolytic properties, meaning it helps break down mucus. This can relieve sinus congestion and improve breathing when suffering from colds or sinus infections. This effect makes NAC a useful natural alternative to over-the-counter decongestants 3.

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     N-Acetylcysteine Insights

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     Master Antioxidant Insights

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     N-acetylcysteine Benefits

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     NAC for Flu Prevention

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4. Overall Immune Support: Regular intake of NAC might enhance immune function and reduce the incidence of infections. Medical professionals have noted the potential preventive benefits of NAC in environments with high exposure to colds and flus 4.

For dosage, a typical recommendation is about 600 to 900 milligrams, taken two to three times per day, but it is essential to consult a healthcare provider before starting any new supplement regimen.