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N-乙酰半胱氨酸(N-acetyl cysteine,简称 NAC)源自半胱氨酸(Cysteine),是一种在特定条件下必需的氨基酸。这是因为身体能通过其他氨基酸来合成 NAC,但只有当饮食中的蛋氨酸和丝氨酸含量不足时,额外补充 NAC 才有必要。
NAC 主要的健康益处包括补充抗氧化剂和促进大脑健康。本文将介绍 NAC 的 9 种潜在健康益处及科学研究。
富含半胱氨酸的食物主要是高蛋白食物,比如:鸡肉、火鸡、酸奶、奶酪、鸡蛋、向日葵籽和各种豆类等。
1、合成关键抗氧化剂 NAC 的重要性在于它是合成身体内核心抗氧化剂——谷胱甘肽(Glutathione)的关键原料。它与其他两种氨基酸——谷氨酰胺和甘氨酸一起,共同参与谷胱甘肽的生成。
谷胱甘肽作为一种强大的抗氧化剂,在中和可能对细胞和组织造成伤害的自由基方面发挥着重要作用。抗氧化剂不仅能增强人体的自然免疫力,还能促进排毒。而且,研究发现摄入足够的抗氧化剂还能降低包括心血管疾病在内的多种慢性疾病的风险。[1 ] 信息来源 Deanna M. Minich, et al. A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients. 2019. 查看详情 → [2 ] 信息来源 Parvin Mirmiran, et al. Associations between dietary antioxidant intakes and cardiovascular disease. Scientific Reports. 2022. 查看详情 →
2、保护肾脏和肝脏 NAC 在促进人体排毒方面扮演着重要角色,能有效抵御环境毒素的不良影响。[3 ] 信息来源 Daniel A. Rossignol. The Use of N-Acetylcysteine as a Chelator for Metal Toxicity. The Therapeutic Use of N-Acetylcysteine (NAC) in Medicine. 2018. 查看详情 →
在医学领域,NAC 常以静脉注射的形式,用于治疗服用过量对乙酰氨基酚的患者,目的是预防或减轻由此导致的肾脏和肝脏损伤。[4 ] 信息来源 Vida Mokhtari, et al. A Review on Various Uses of N-Acetyl Cysteine. Cell J. 2017. 查看详情 → 得益于其出色的抗氧化和抗炎特性,NAC 同样适用于治疗其他类型的肝病。
对乙酰氨基酚(Acetaminophen)最常见的商品名是泰诺(Tylenol),在国内叫扑热息痛。其镇痛原理尚不明确,但主流看法是它能够抑制引起痛感的前列腺素生成。对乙酰氨基酚可以有效缓解头痛、经痛以及感冒发烧引起的关节痛,也有退热作用,参见:[https://gonglue.us/17267]。
3、缓解心理健康问题症状 NAC 能够调节大脑中的谷氨酸水平,这对维护神经系统的健康至关重要,有助于缓解某些心理健康问题的症状,并减少物质依赖。谷氨酸过量或谷胱甘肽的耗尽可能导致大脑功能障碍。
NAC 与多种心理健康问题有着潜在的联系,如双相情感障碍、精神分裂症、强迫症(OCD)以及物质依赖等。[5 ] 信息来源 Alessandro Minarini, et al. N-acetylcysteine in the treatment of psychiatric disorders: current status and future prospects. Expert Opin Drug Metab Toxicol. 2017. 查看详情 →
对于双相情感障碍和抑郁症患者,NAC 可能有助于缓解症状,提升生活质量。研究还显示,NAC 在治疗中度至重度强迫症方面可能有效。[6 ] 信息来源 Brisa S Fernandes, et al. N-Acetylcysteine in depressive symptoms and functionality: a systematic review and meta-analysis. J Clin Psychiatry. 2016. 查看详情 → [7 ] 信息来源 K Paydary, et al. N-acetylcysteine augmentation therapy for moderate-to-severe obsessive-compulsive disorder: randomized, double-blind, placebo-controlled trial. J Clin Pharm Ther. 2016. 查看详情 → 动物实验中,NAC 显示出缓解精神分裂症负面症状(如社交隔离、冷漠和注意力减退)的潜力。[8 ] 信息来源 B Pósfai,et al. Synaptic and cellular changes induced by the schizophrenia susceptibility gene G72 are rescued by N-acetylcysteine treatment. Transl Psychiatry. 2016. 查看详情 → 初步研究表明,NAC 可以减少人们对大麻和尼古丁的使用和渴望。[9 ] 信息来源 Rachel L. Tomko, et al. N-acetylcysteine: A potential treatment for substance use disorders. Curr Psychiatr. 2018. 查看详情 → 美国国家精神疾病联盟(NAMI)的数据显示,超过四千万成人和四百多万儿童正面临焦虑症的挑战。以 2019 年数据为例,约 1,940 万成年人曾经历过严重抑郁,占成年人口近 8%。研究表明,特定的心理健康 App 可以帮助缓解焦虑和抑郁症状。
4、缓解呼吸道疾病症状 NAC 能够通过其抗氧化和祛痰的双重作用,有效减轻炎症和分解粘液,从而改善肺部功能,缓解各类呼吸道疾病的症状。
对于慢性阻塞性肺病(COPD)患者来说,长期的氧化损伤和肺部炎症可能导致气道狭窄,引起呼吸困难和咳嗽。研究表明,服用 NAC 补充剂能有效改善 COPD 患者的症状,减轻病情恶化和肺功能衰退。[10 ] 信息来源 Claudio M. Sanguinetti. N-acetylcysteine in COPD: why, how, and when? Multidiscip Respir Med. 2016. 查看详情 → 慢性支气管炎患者同样能从 NAC 的使用中受益。当支气管炎发作时,肺部的支气管粘膜会发炎和肿胀,造成气道阻塞。NAC 通过稀释支气管内的粘液和提高肺部谷胱甘肽水平,有助于减少哮喘、咳嗽和呼吸急促的严重程度和发作频率。此外,NAC 在治疗其他肺部和呼吸道疾病方面也显示出潜力,例如囊性纤维化、哮喘和肺纤维化,以及由过敏或感染引起的鼻塞和鼻窦问题。[11 ] 信息来源 Peter Calverley, et al. Safety of N-Acetylcysteine at High Doses in Chronic Respiratory Diseases: A Review. Drug Saf. 2021. 查看详情 → 5、增强大脑健康 NAC 通过补充谷胱甘肽和调节大脑中谷氨酸的水平,对提升大脑健康具有重要意义。谷氨酸作为关键的神经递质,不仅参与学习、行为和记忆等脑部功能的调控,还在神经系统中发挥着核心作用。而谷胱甘肽,一种有效的抗氧化剂,有助于减轻因衰老导致的大脑细胞氧化损伤。
正因为 NAC 能够有效地调节谷氨酸水平并补充谷胱甘肽,它特别有助于那些受大脑健康和记忆障碍影响的人群,也是这一特性使得 NAC 成为支持大脑健康和改善认知功能的重要补充剂。
在阿尔茨海默病方面,该疾病主要表现为学习和记忆能力下降。动物研究显示,NAC 可能有助于减缓阿尔茨海默病患者的认知功能衰退。 帕金森病则以多巴胺生成细胞的退化为特征。这种疾病的一个主要成因是细胞受到的氧化损伤和抗氧化能力的减弱。NAC 补充剂似乎能改善多巴胺功能和缓解帕金森病的症状,如手部震颤。 尽管 NAC 可能对大脑健康有益,但我们还需要更多的人类研究来得出明确结论。[12 ] 信息来源 Michael Costa, et al. N-acetylcysteine protects memory decline induced by streptozotocin in mice. Chemico-Biological Interactions. 2016. 查看详情 →
阿尔茨海默症并不遥远。我有位朋友的父亲患老年痴呆症,不久前刚去世。本文根据美国阿尔茨海默协会官网文章编译。
6、提高男女生育能力 NAC 在提高生育能力方面显示出潜在的效果。NAC 能够通过减轻对生殖细胞的氧化应激,可能有效提高男性的生育能力,同时也可能对患有多囊卵巢综合征的女性有所帮助。
大约有 15% 的夫妇在尝试怀孕时遇到不孕问题,其中近一半是由男性不育引起的。[13 ] 信息来源 Rahil Jannatifar, et al. Effects of N-acetyl-cysteine supplementation on sperm quality, chromatin integrity and level of oxidative stress in infertile men. Reprod Biol Endocrinol. 2019. 查看详情 → 许多男性不育问题与生殖系统中抗氧化剂水平不足、无法有效抵御自由基的损伤有关。[14 ] 信息来源 Amanda Mannucci, et al. The Impact of Oxidative Stress in Male Infertility. Front Mol Biosci. 2021. 查看详情 → 精索静脉曲张是导致男性不育的一个常见原因,它涉及到阴囊内静脉因自由基损害而扩张。一项研究发现,在手术治疗精索静脉曲张的男性,在术后连续三个月每天服用 600 毫克 NAC,其精液质量和伴侣怀孕率比对照组提高了 22%。[15 ] 信息来源 Foroogh Barekat, et al. A Preliminary Study: N-acetyl-L-cysteine Improves Semen Quality following Varicocelectomy. Int J Fertil Steril. 2016. 查看详情 → NAC 也可能通过促进排卵周期,帮助年长女性和患有多囊卵巢综合征(PCOS)的女性提高生育能力。不过,这方面的研究还需要进一步深入。[16 ] 信息来源 Xiufang Li, et al. Role of N-acetylcysteine treatment in women with advanced age undergoing IVF/ICSI cycles: A prospective study. Front Med (Lausanne). 2022. 查看详情 → 7、稳定血糖水平 NAC 在稳定血糖水平方面可能发挥作用,特别是在与高血糖和肥胖相关的脂肪组织炎症的背景下。高血糖和肥胖可能导致脂肪组织中的炎症,这种炎症会损害或破坏胰岛素受体,从而增加患 II 型糖尿病的风险。[17 ] 信息来源 Samantha Hurrle, et al. The etiology of oxidative stress in insulin resistance. Biomed J. 2017. 查看详情 →
动物研究表明,NAC 通过减少脂肪细胞中的炎症,能够改善胰岛素抵抗,进而帮助稳定血糖水平。当胰岛素受体保持健康时,它们能有效地从血液中清除糖分,从而维持正常的血糖水平。[18 ] 信息来源 Yongjie Ma, et al. N-acetylcysteine Protects Mice from High Fat Diet-induced Metabolic Disorders. Pharm Res. 2016. 查看详情 → 尽管 NAC 在减少脂肪组织炎症、减轻胰岛素抵抗和改善血糖调节方面显示出潜力,但目前仍缺乏基于人类研究的数据。
8、减少心脏病风险 心脏组织一旦受到氧化损伤,可能会导致心脏病,从而增加中风和心脏病发作的风险。NAC 通过减少心脏组织的氧化损伤,可能有助于降低心脏病的风险。[19 ] 信息来源 Parvin Mirmiran, et al. Associations between dietary antioxidant intakes and cardiovascular disease. Scientific Reports. 2022. 查看详情 → 不过,仍需要更多研究来进一步证实。
研究显示,NAC 能够保护糖尿病患者的心脏功能,维护心脏健康,并有助于一些心脏手术后患者的恢复。[20 ] 信息来源 Phiwayinkosi V Dludla, et al. A Systematic Review on the Protective Effect of N-Acetyl Cysteine Against Diabetes-Associated Cardiovascular Complications. Am J Cardiovasc Drugs. 2018. 查看详情 → 9、提升免疫功能 NAC 通过提升体内谷胱甘肽水平,可能有效地改善免疫功能。这表明 NAC 不仅对维持身体健康至关重要,还可能在增强免疫反应方面发挥重要作用。然而,仍需要更多研究以获得更深入的了解。
研究表明,与 NAC 和谷胱甘肽缺乏相关的一些疾病中,补充 NAC 可能有助于改善甚至恢复免疫功能。[21 ] 信息来源 Marina Diotallevi, et al. Glutathione Fine-Tunes the Innate Immune Response toward Antiviral Pathways in a Macrophage Cell Line Independently of Its Antioxidant Properties. Front. Immunol. 2017. 查看详情 →
免疫系统是人体自身的防御机制,它的作用简单说就是对进入人体的外部病原体和环境中的有害物质进行清除。在改善免疫力的保健品中,美国药剂师投票最多的品牌是 Emergen-C。
关于服用剂量 虽然通过食用高蛋白食物可以向身体提供半胱氨酸,但在某些病症治疗中,补充 NAC 作为辅助治疗手段也是一种有效的选择。
人体虽然能自行产生一定量的半胱氨酸,但并没有特定的饮食推荐量。要合成足够的半胱氨酸,身体需要充足的叶酸、维生素 B6 和维生素 B12。这些营养素丰富地存在于豆类、扁豆、菠菜、香蕉、三文鱼和金枪鱼等食物中。
多数富含蛋白质的食物,如鸡肉、火鸡、酸奶、奶酪、鸡蛋、向日葵籽和豆类,都含有半胱氨酸。尽管如此,有些人可能会选择补充 NAC 来增加他们的半胱氨酸摄入。
作为口服补充剂,NAC 的生物可利用度相对较低,意味着人体吸收效率并不高。一般认为,每日补充剂的推荐量为 600-1800 毫克。
NAC 的给药形式多样,包括静脉注射、口服、气雾喷剂、液体或粉末。
副作用与注意事项 虽然 NAC 通常被视为安全的补充剂,但它也可能带来一些副作用,特别是在高剂量使用时。在开始服用 NAC 之前,最佳的做法是咨询医疗专业人员,以确保它适合您的健康状况和需求。
NAC 的副作用可能包括恶心、呕吐、腹泻和便秘。特别是当通过吸入方式使用 NAC 时,可能会出现口腔肿胀、流鼻涕、嗜睡和胸闷等症状。
对于那些患有出血疾病或正在服用抗凝血药物的人群来说,使用 NAC 可能需要特别注意,NAC 可能会影响血液的凝固过程。
另外,NAC 有一种特殊的气味,有些人可能会不喜欢。
NAC 保健品推荐
常见问题解答 短期每天服用 NAC 通常是安全的,但长期每天服用的安全性研究有限。2021 年的一项文献综述发现,多数研究将其用于特定治疗目标,持续时间为 6 周至 6 个月。NAC 摄入的毒性很少,特别是在低剂量下。[22 ] 信息来源 Micaely Cristina dos Santos Tenório, et al. N-Acetylcysteine (NAC): Impacts on Human Health. Antioxidants (Basel). 2021. 查看详情 →
如果你为了管理或预防某种状况而服用 NAC,考虑咨询医疗专业人员,以了解适合你健康需求的最佳方案。
是的,研究表明 NAC 能抑制身体中炎症化合物的生成。
医生可能会在肝病、神经退行性疾病、心理健康障碍(如阿尔茨海默病)和心脏病等病症中作为抗炎剂使用 NAC 补充治疗。
于 NAC 的服用时间和频率,最好根据你的健康目标,听从医疗专业人员的建议。
NAC 还可能与其他药物和补充剂相互作用,因此何时服用 NAC 可能取决于你的整体治疗方案。
N-乙酰半胱氨酸(NAC):经科学研究证实的 9 种健康益处
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