By Maya
Snoring is a common issue that can affect both the person snoring and their partner’s quality of sleep. While occasional snoring might be harmless, chronic snoring can lead to daytime fatigue, irritability, and even strain on relationships. In some cases, it may also be linked to underlying issues such as nasal congestion, inflammation, or muscle relaxation in the airway.
Along with lifestyle adjustments—such as sleeping on your side, maintaining a healthy weight, and avoiding alcohol before bed—certain natural supplements can support better airway health and help reduce snoring. Below are two evidence-based options worth considering.
N-Acetylcysteine (NAC)
NAC is a powerful antioxidant and a precursor to glutathione, the body’s “master antioxidant.” It’s also known for its ability to break down mucus, making it easier to breathe through the nose and reducing congestion-related snoring. By supporting respiratory health, NAC can help keep the airways clearer during sleep.
- Mechanism of action: Reduces mucus thickness and supports healthy airway function
- Dosage or usage tip: Take 600–1,200 mg daily, divided into two doses
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Vitamin C
Vitamin C is essential for immune support and reducing inflammation in the respiratory tract. It can help alleviate nasal swelling caused by allergies or infections, which often contribute to snoring. Its antioxidant properties also protect airway tissues from oxidative stress, promoting healthier breathing patterns during sleep.
- Mechanism of action: Supports immune defense and reduces inflammation in nasal and throat tissues
- Dosage or usage tip: Take 500–1,000 mg daily, preferably in divided doses for better absorption
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In Summary
Snoring can be more than just a nighttime nuisance—it can impact overall health and daily performance. N-Acetylcysteine helps by thinning mucus and supporting airway health, while Vitamin C reduces inflammation and strengthens respiratory tissues. Together, they can be a natural, gentle approach to minimizing snoring and improving sleep quality.
As with any supplement routine, it’s important to consult a healthcare professional before starting, especially if snoring is persistent or accompanied by pauses in breathing, which may indicate sleep apnea.
This article is for informational purposes only and does not constitute medical advice.