July 25, 2026
Medically Reviewed By Elizabeth A. Swick, MS, RDN

Summer Immunity: Why Your Immune System Still Needs Support in Warm Weather

When we think about immune support we usually think about protecting ourselves during the long, cold winter months. Once summer arrives, it’s easy to assume that our immune system can finally take a vacation too.

But did you know that our immune function can take a dip in the summer, too?

Summer brings its own set of immune stressors such as travel, disrupted sleep, diet changes, seasonal allergies, and environmental toxins like wildfire smoke. These factors can increase oxidative stress and inflammation, potentially making your body more prone to illness or just not feeling well.

A well-balanced diet and self-care are just as important in summer as winter, and certain nutrients and antioxidants can provide continual support all year long. For extra support, especially in summer, two key immune system supplements stand out: n-acetyl-cysteine, also known as NAC, and quercetin. Let’s break down why.

Why Summer Weather Does Not Mean a Break for Your Immune System

Even after winter is well over, viruses continue to spread throughout the year. Summer fun can increase exposure to viruses and bacteria as we travel through airports, use crowded transportation, and attend large social gatherings.

At the same time, many summer habits can challenge our immune system. Things like:

Late nights
Varied sleep schedules
Time zone changes
Increased sugar and alcohol intake
Less structured mealtimes
Poor hydration
Sun exposure
Pollen and mold

The list is quite extensive. This does not mean these subtle changes will make you sick, but the more demand you put on your body during summer stresses the immune system and can increase oxidate stress. Supporting the body’s antioxidant ability to fight against this is key.

To keep the fun going, good self-care and some key supplementation is a smart strategy.

How NAC Supports Glutathione Production and Year-Round Immune Defense

So let’s talk about NAC. NAC benefits the body by helping it to produce glutathione, which is known as our master antioxidant.

Glutathione is king when it comes to antioxidants because it plays a lot of roles. Research continues to connect healthy glutathione status with better immune function and protection against oxidative stress.1

We know that glutathione:1,2,3

Provides antioxidant defense
Helps with cellular repair
Supports detoxification
Aids in regulating immune function.

So why not supplement with glutathione directly?

Unfortunately, it is hard to keep glutathione stable in supplement form. Research has shown that the best way to boost glutathione stores is by increasing cysteine, and using an NAC supplement is an ideal way to do that.3

Body Kitchen’s NAC + Quercetin provides 600mg of NAC per serving, which research has shown to be effective in boosting glutathione levels.4

Quercetin’s Role in Managing Seasonal Allergies and Inflammation

What is quercetin? Quercetin is another potent antioxidant. It’s naturally found in several types of foods such as onions, berries, apples, grapes and tea, but it’s also available as an immune support supplement.5

Quercetin benefits the body in some interesting ways. In addition to lowering inflammation, research has shown it has the unique ability to help with managing seasonal allergies by reducing the release of histamine.6

Histamine is a normal part of the body’s immune response, but some people produce an excessive amount in response to pollen or other environmental allergens. This can lead to symptoms such as:

Watery eyes
Itchy skin and eyes
Sneezing
Nasal congestion
Runny nose

While studies have found that quercetin can help with reducing the symptoms associated with histamine, it’s good to remember it’s definitely not a cure. But it can help manage symptoms and improve quality of life during allergy season.7

Additionally, studies suggest that when quercetin is used alongside NAC, the anti-inflammatory effects may even be more powerful.8

Body Kitchen’s Mega NAC + Quercetin provides 600mg of quercetin alongside NAC to provide you the best summer defense against seasonal allergies and general inflammation that can come from fun in the sun.

Building a Summer Immune Routine with NAC and Quercetin

Creating a summer wellness routine doesn’t have to be complicated. Start with the basics first, then add immune support supplements if needed.

1. Maintain a healthy diet
Eating right is the key to staying healthy all summer long. Some fun foods here and there are fine, but don’t forget to regularly eat foods high in antioxidants and fiber. These are found in fresh fruits and vegetables which are abundant in summer, so take advantage.

2. Sleep
You will enjoy your summer to the max if you are well rested. Plus, your immune system will thank you. Aim for at least 7-8 hours per night on average.

3. Hydration
The heat can dry up your cells and zap your energy. Get at least 8 cups of water per day, but add more if sweating heavily or doing a lot of exercise.

4. Exercise
Movement can also boost the immune system and your energy, so don’t slack on regular physical activity during the summer. Add more outdoor activities if you can, but don’t forget the sunscreen!

5. Supplements
If you fall behind on any of these or feel that your body just needs a boost, NAC and quercetin can be the perfect complement to your health routine. Remember:

NAC supports glutathione production to bolster your total antioxidant capacity
Quercetin can help reduce histamine and reduce inflammation

These two together could be the ideal combo to maximize your summer fun.

Before adding any new immune system supplements to your routine, be sure to discuss first with your trusted healthcare practitioner, especially if you are pregnant, breastfeeding, or managing a health condition.

Final Thoughts

Summer may feel more relaxed, but your immune system continues working every day. By combining good nutrition, hydration, restorative sleep, movement and carefully selected supplements, such as Body Kitchen’s Mega NAC + Quercetin, you can support your body throughout the summer and every season to come.

Frequently Asked Questions

Why does the immune system still need support during summer?

Many people associate immune challenges with cold and flu season, but summer brings its own set of stressors. Increased UV exposure generates free radicals that create oxidative stress throughout the body, including in immune cells. Travel, disrupted sleep, dehydration, and exposure to seasonal allergens all place additional demands on the immune system. Without consistent nutritional support, immune function can become compromised even in warm weather months.

What role does NAC play in supporting immune health?

NAC (N-Acetyl Cysteine) is a precursor to glutathione, the body's most powerful internal antioxidant. Glutathione plays a central role in immune defense by neutralizing free radicals, supporting white blood cell activity, and helping the body clear toxins. During summer, when oxidative stress from UV exposure and heat is elevated, maintaining healthy glutathione levels through NAC supplementation provides the immune system with a stronger foundation to respond to environmental challenges.

How does quercetin support the immune system in summer specifically?

Quercetin is a plant-based flavonoid with potent antioxidant and anti-inflammatory properties that make it especially useful during allergy-heavy summer months. It helps stabilize mast cells, which are responsible for triggering allergic responses, and supports a balanced inflammatory reaction to environmental triggers like pollen, pollution, and UV radiation. Quercetin also supports respiratory function, which can be taxed by summer air quality and seasonal allergens.

Can you take NAC and quercetin together for immune support?

Yes, and the combination is considered particularly effective. NAC and quercetin work through complementary pathways: NAC boosts internal antioxidant capacity via glutathione, while quercetin provides direct free radical neutralization and anti-inflammatory activity. Together they offer broader immune and antioxidant coverage than either ingredient alone. Body Kitchen's Mega NAC + Quercetin formula is designed to deliver both in a single, convenient supplement.

Who should consider an immune support supplement during the summer months?

Anyone who spends significant time outdoors, travels frequently, struggles with seasonal allergies, or notices their energy and resilience dip during summer is a good candidate for year-round immune support. Adults over 40 may benefit especially, as immune function and antioxidant production naturally decline with age. A supplement combining NAC and quercetin offers a science-backed way to maintain strong immune defenses regardless of the season.

SHOP BY CATEGORY

LEARN

SHOP BY CATEGORY

SHOP BY PRODUCT

Read

Inflammation and Aging: Breaking the Vicious Cycle

Elastin Is One of the Most Abundant Proteins in Your Body

Importance of Elastin Supplementation