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L-cysteine ​​is an amino acid that performs many different functions in the body, the most important of which are building the powerful antioxidant glutathione and the protein of hair, nails and skin - keratin. Other properties of L-cysteine ​​confirmed by research are noteworthy - it can be helpful, among others in inflammatory diseases, male infertility, allergies, bronchitis, problems with the immune system. It also has a cleansing effect on the body. L-cysteine ​​can be found in foods and in the form of a supplement.

L-cysteine ​​ is a protein substance - an amino acid belonging to the group of endogenous, i.e. produced by the human body. It is made from methionine and serine in the presence of folic acid, vitamin B6 and vitamin B12. Sometimes it is classified as a conditionally essential amino acid, because the body does not always produce sufficient amounts of L-cysteine. This is especially true for children, the elderly and people with B vitamins deficiency. L-cysteine ​​is present in many proteins, but in small amounts (usually no more than 2% of all amino acids). It has a thiol group with a sulfur atom in its structure, thanks to which it exhibits antioxidant properties. It is essential for the production of proteins, detoxification of the body, builds tissues and hormones, and participates in many metabolic processes. It builds keratin - a protein in hair, nails and skin, as well as collagen, which ensures skin elasticity and joint cartilage he alth. The most important function of L-cysteine ​​is to build glutathione - a very strong antioxidant necessary for the he alth and proper functioning of the body. The content of glutathione in cells may be a predictor of life expectancy. As a dietary supplement, it is sold in the form of N-acetyl-L-cysteine ​​(NAC).

He alth benefits of L-cysteine ​​

L-cysteine ​​has antioxidant properties

L-cysteine ​​has the ability to fight free radicals and oxidative stress. Thanks to this, it protects the cells of the body against damage, slows down the aging process and helps protect against many diseases, including dementia, rheumatoid arthritis and atherosclerosis. By protecting cell membranes and nerve endings, it prevents neurodegenerative diseases such as Parkinson's disease.

L-cysteine ​​improves immunity

Thanks to leveling upglutathione, L-cysteine ​​supports the immune system and affects the activity of white blood cells. Research shows that supplementation with NAC improves immune function in people with HIV. Short-term supplementation with NAC (2 to 4 months) strengthens immunity and reduces the incidence of infections in postmenopausal women.

L-cysteine ​​participates in the detoxification of the body

L-cysteine ​​can be used as a protective agent against the side effects of medication or exposure to toxic chemicals. It belongs to the main detoxifying compounds. Toxic metals have a pro-oxidative effect, depleting glutathione stores. L-cysteine ​​restores its concentration to the desired levels, making further purification possible. Moreover, L-cysteine ​​binds very easily with heavy metals and accelerates their excretion from the body. Doctors often use NAC in people who have overdosed on acetaminophen to prevent damage to the liver and kidneys.

L-cysteine ​​increases fertility in men

L-cysteine ​​is helpful in treating male infertility and poor sperm quality caused by DNA damage and oxidative stress. Increases sperm motility. It is also helpful in vascular changes, i.e. the expansion of veins in the scrotum. A 2016 study published in the International Journal of Fertility and Sterility showed that 33% of the NAC supplementation group was fertilized compared with 10% of the control group. In 2009, a study was presented in which 60 men took 600 mg of NAC daily for six months, and the control group (60 people) at that time was taking a placebo. In the L-cysteine ​​supplementation group, greater sperm volume and viscosity, sperm motility, and a lower concentration of free radicals were found.

Worth knowing

Symptoms of excess and deficiency of L-cysteine ​​

An excess of L-cysteine ​​can be made by taking the wrong doses of supplements. It is associated with an increase in the level of homocysteine ​​in the blood, which is a risk factor for heart disease, heart attack and stroke. 7 g of L-cysteine ​​consumed at a time is considered a lethal dose. Symptoms of an excess of this amino acid are:

  • headaches,
  • nausea,
  • diarrhea,
  • rash.

L-cysteine ​​deficiencies can lead to many free radical lesions, such as atherosclerosis, degenerative and neurodegenerative diseases and cancer. The most noticed symptoms of L-cysteine ​​deficiency are: keratosis and other skin lesions, brittle hair, split ends, brittle and split nails.

L-cysteine ​​affects blood sugar levelsblood

L-cysteine ​​increases the body's ability to regulate blood glucose levels. A 2009 study in rats showed that supplementation with L-cysteine ​​may lower blood sugar and the concentration of inflammatory markers, and increase the sensitivity of cells to insulin. Diabetics taking insulin should exercise caution as L-cysteine ​​may inhibit the action of this hormone.

L-cysteine ​​supports digestive he alth

The use of L-cysteine ​​is due to its antioxidant properties. It is helpful in gastric acidosis, gastroenteritis and ulcerative colitis - diseases associated with increased levels of free radicals in the body.

L-cysteine ​​in the treatment of respiratory diseases

NAC acts as an expectorant and can be used to remove mucus from the airways. It helps to reduce the severity and frequency of coughing attacks and shortness of breath. By increasing the concentration of glutathione, it dilutes the mucus accumulating in the bronchi. L-cysteine ​​may be helpful in allergies, bronchitis, or chronic obstructive pulmonary disease (COPD). In people with COPD, NAC reduces inflammation and facilitates the flow of air through the lungs.

L-cysteine ​​in psychiatric disorders

Scientific research suggests that NAC has the potential to treat addiction to marijuana, cocaine, and nicotine. It can be helpful in obsessive-compulsive disorder by increasing control over obsessive behavior, as well as in schizophrenia and bipolar disorder. This is related to the antioxidant activity of NAC. More and more scientific reports indicate that mental diseases are mainly caused by oxidative stress and disorders of glutamate metabolism - an important neurotransmitter that guarantees the efficiency of the brain. L-cysteine ​​is involved in modulating glutamate levels and thus helps prevent or treat mental illness.

L-cysteine ​​in osteoarthritis

L-cysteine ​​contains sulfur, and thus affects the proper structure of proteoglycans - components of cartilage, and improves its condition. It also reduces inflammation.

L-cysteine ​​keeps skin and hair in good condition

L-cysteine ​​is one of the building blocks of keratin. Too little amount of it makes the skin limp and the hair weak and brittle. Taking a supplement consisting of L-cysteine, pantothenic acid (vitamin B5) and millet seed extract for 3 months resulted in increased hair growth in the group of women studied. L-cysteine ​​with vitamin B5 may also aid in the treatment of acne.

L-cysteine ​​helps fight osteoporosis

In the past, it was suspected that low bone density was associated with low blood levels of L-cysteine. It is now known that L-cysteine ​​supplementation can significantly reduce osteoporosis - it reduces the activity of osteoclasts and stimulates collagen synthesis, which improves bone density.

L-cysteine ​​- food requirements and sources

L-cysteine ​​is found in foods that contain protein, but usually in small amounts.L-cysteine ​​requirement is 1,400 mg per dayand can be covered with a varied diet rich in meat, fish, eggs, seeds, nuts and pods. Good food sources of L-cysteine ​​include:

  • meat - 220-240 mg / 100 g
  • salmon - 219 mg / 100 g
  • sole - 362 mg / 100 g
  • Parmesan - 246 mg / 100 g
  • chicken eggs - 272 mg / 100 g
  • pistachios - 449 mg / 100 g
  • walnuts - 208 mg / 100 g
  • sunflower seeds - 451 mg / 100 g
  • soybeans - 655 mg / 100 g
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Author: Time S.A

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L-cysteine ​​supplements

Classically, L-cysteine ​​is obtained from the breakdown of keratin present in hair and feathers. Currently, biological and enzymatic methods in which microorganisms produce this amino acid are used more often. In supplements, L-cysteine ​​is in the form of N-acetyl-L-cysteine ​​(NAC) because in its pure form it converts into cystine and loses its antioxidant properties. The main purpose of taking it is to increase the concentration of glutathione in the body, but supplementation with glutathione alone would not have the desired effect, because it is digested in the gastrointestinal tract. The recommended dosage is between 400 mg and 1000 mg of L-cysteine ​​daily. Very high doses can cause the formation of kidney stones. Supplements should not be taken by children, pregnant and lactating women and people suffering from a rare genetic disease, cystinuria. Migraine headaches may occur in men who are simultaneously taking potency medications. NAC may reduce the positive effects of adriamycin breast cancer treatment. Diabetics should also be careful about NAC, as it lowers insulin levels and may give a false-positive result in a blood test.presence of ketone bodies.

Worth knowing

Supplements with L-cysteine ​​should be used in:

  • inflammatory diseases,
  • fertility problems,
  • difficulty breathing due to allergies,
  • bronchitis and emphysema,
  • acne worsening after treatment with benzoyl peroxide,
  • acne associated with polycystic ovary syndrome,
  • sun damage to the skin.

Sources:

1. http://www.nutritional-supplements-he alth-guide.com/l-cysteine-benefits.html

2. https://pubchem.ncbi.nlm.nih.gov/compound/5862section=Use-and-Manufacturing

3. https://draxe.com/l-cysteine/

4. http://aminoacidstudies.org/l-cysteine/

5. http://aminoacidstudies.org/major-study-confirms-that-l-cysteine-can-reverse-hair-loss/

6. http://www.bio-med.pl/L-cysteina-w-postaci-wolnej.pdf

7. https://zasadyzywien.pl/cysteina-i-cystyna.html

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