Antioxidant Supplements
What is Antioxidant Supplements
Antioxidants are substances that seem to reduce oxidative stress. Oxidative stress is thought to lead to aging and certain diseases such as cancer. Common supplement ingredients thought to have antioxidant effects include vitamin E, beta-carotene, vitamin C, selenium, and others. People use antioxidants for various cancers, heart disease, asthma, cystic fibrosis, and many other conditions, but there is no good evidence to support these uses.
Advantages of Antioxidant Supplements
They Reduce Oxidative Stress
Oxidative stress is a form of physiological stress caused by an imbalance between the production and accumulation of oxygen-reactive species in the cells and tissue. This can result in a gap in a system's ability to detoxify reactive products. While this may seem abstract, research shows that oxidative stress can be responsible for the onset of diseases like cancer, diabetes, metabolic disorders, atherosclerosis and cardiovascular diseases. By consuming antioxidants you can prevent that state of oxidative stress, which can set you up for success in many areas of your health.
They Support Disease Prevention
Most of the disease-prevention capabilities associated with antioxidants are also related to oxidative stress. A report in research in pharmaceutical sciences shows that by reducing oxidative stress, antioxidants can support normal cellular function and offer additional protection against diseases. Antioxidants have been linked to lower rates of cancer, tumors, diabetes, atherosclerosis, cardiovascular diseases and metabolic disorders in many cases. Although research is ongoing, the outlook on their impact is positive.
They Support Eye Health
Introducing more antioxidant rich foods into your diet can have a particularly effective impact on your risk for certain major eye concerns, specifically, age-related macular degeneration and cataracts. Beta-carotene and vitamin e are also quite well known for these properties.
They Aid In Brain Function
Did you know that due to the amount of oxygen the brain uses in daily functioning through naturally high metabolic activity, it is more susceptible than most of the body's other systems to free radical attack? One of the major ways you can protect your brain against this attack is by consuming antioxidants. Specifically, antioxidants have the potential to delay various forms of cognitive decline, like memory loss. This is all related to oxidative stress, too, which can contribute to alzheimer's disease and other forms of memory loss and decline in cognitive function.
They Can Contribute To Mental Health Improvements
Brain health and mental health are different from one another, but antioxidants can lend both a helping hand. Research in current neuropharmacology shows that oxidative stress is often related to anxiety and depression. Although eating a healthy, balanced diet that includes a rich array of antioxidants isn't a replacement for proper mental health medication or care, it is among the lifestyle changes that can be of help to plenty of individuals.
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Free radicals are just one of the many threats that your cells must fend off. These molecules are produced naturally by your body and are not harmful at low levels. However, certain environmental exposures can increase their abundance. Smoking cigarettes, breathing in polluted air and getting sunburnt are examples of factors that can increase your levels of free radicals.
Free radicals have the ability to interact with your cells, potentially changing their structure, function and genetic makeup (DNA). This can lead to all sorts of problems when cells start to behave abnormally. However, antioxidants can step in and block this process, protecting your cells from free radical damage.
When your body is exposed to high levels of free radicals over a long period, it can lead to oxidative stress, a condition that comes with excessive cell damage and that may play a role in causing various health issues, including cancer, heart disease, diabetes and Alzheimer's disease.
Antioxidants can help counteract oxidative stress.
Tips to Include Antioxidant-Rich Foods in Your Diet
If you want to eat more superfoods, a good place to start is by adding more color to your plate. Try to choose a variety of fruits, vegetables, and whole grains every day, selecting fresh produce whenever possible. If you like to cook, experimenting with different cuisines can be a good way to discover new antioxidant-rich ingredients. Cooking at home also gives you more control over your ingredients and allows you to make healthier choices.
Effects of cooking on antioxidants
Cooking some foods can help your body absorb their antioxidants more easily. Cooked tomatoes, for example, have more of the antioxidant lycopene than raw ones. Foods that have carotenes (mainly, red, yellow, and orange vegetables, such as carrots and kale), also contain antioxidants that your body can absorb more easily if you eat them cooked.
Frozen vs. Fresh foods
Freezing fruits and vegetables can cause them to lose some of their nutrients, but they're still a great and often more budget-friendly way to increase your antioxidants.
Antioxidants, whether derived from natural sources or synthesized, play a pivotal role in a range of applications, both health-related and industrial.
Their primary function - neutralizing free radicals - has been harnessed in various ways to benefit the human body and improve product shelf life and quality. Below is an exhaustive exploration of the diverse uses of antioxidants:
Dietary Supplements
Given the numerous health benefits associated with antioxidants, they are a mainstay in the dietary supplements industry. From standalone vitamin E or C supplements to complex multivitamins containing a blend of antioxidants, these supplements are taken by millions to boost overall health, support the immune system, and combat the effects of oxidative stress.
Skin Care And Cosmetics
The skin is the body's largest organ and is constantly exposed to environmental stressors like UV radiation and pollution that can cause oxidative damage. As a result:
Many skincare products, especially serums, moisturizers, and sunscreens, contain antioxidants like vitamins C and E to protect the skin from environmental damage and reduce signs of aging.
Makeup products, especially foundations and lipsticks, might include antioxidants to provide skin protection benefits alongside cosmetic appeal.
Eye Health Products
Antioxidant-rich formulations, often containing lutein, zeaxanthin, and vitamins C and E, are marketed for eye health. These supplements aim to reduce the risk of age-related macular degeneration and cataracts.
Sports nutrition
Athletes and fitness enthusiasts are particularly prone to oxidative stress due to increased metabolism during exercise. To counteract this:
Antioxidant supplements, often containing vitamins C and E, selenium, and beta-carotene, are popular in sports nutrition to reduce muscle damage and inflammation, aiding in quicker recovery.
Many energy drinks and pre-workout formulations also incorporate antioxidants to combat oxidative stress induced during physical activity.
Food preservation
Antioxidants have long been employed in the food industry as preservatives:
Natural antioxidants, such as rosemary extract or vitamin C, are added to organic and natural food products to extend shelf life and prevent rancidity.
Synthetic antioxidants like butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are used in many processed foods to prevent fat oxidation and maintain freshness.
Therapeutic uses
Research is continuously unveiling therapeutic applications for antioxidants in treating a range of medical conditions:
Conditions like rheumatoid arthritis and inflammatory bowel disease, which are characterized by inflammation, might benefit from antioxidant treatment due to their anti-inflammatory effects.
Antioxidants are being studied for their potential in cancer therapy, both in prevention and as a complement to traditional treatments to mitigate side effects.
Foods Are a Rich Source of Antioxidants
While the benefit of taking in antioxidants through healthy foods such as fruits and vegetables is undisputed, research has not shown that using dietary supplements to boost antioxidants in the body has a clear health benefit. In some cases, high-dose antioxidant supplements may even be harmful.
In general, you can find a rich combination of antioxidants by eating a diet full of fruits and vegetables. People who do so generally face a lower risk of developing chronic diseases. However, antioxidants alone are likely not responsible for these outcomes. The antioxidants in these foods are just one of the many benefits of consuming plenty of fruits and vegetables.
Below are some of the many types of antioxidants, along with examples of food sources they are found in.
Beta-carotene
Contained in colorful fruits and vegetables, including peaches, apricots, mangoes, cantaloupes, papayas, peas, carrots, squash, sweet potatoes, broccoli, kale and spinach.
Lutein
Contained in green vegetables, including collard greens, spinach, kale, broccoli and peas, as well as corn, oranges and papayas.
Lycopene
Contained in fruits and vegetables with red or pink coloring, including watermelon, tomatoes, apricots and grapefruits.
Selenium
Contained in wheat, rice, corn, beef, turkey, chicken, fish, legumes, nuts, cheese and eggs.
Vitamin A
Contained in dairy products and liver.
Vitamin C
Contained in many fruits, including berries, kiwis, oranges, papayas and cantaloupes, as well as many vegetables, including bell peppers, tomatoes, broccoli, cauliflower, kale and Brussels sprouts.
Vitamin E
Contained in almonds, hazelnuts, peanuts, sunflower seeds, spinach, kale and some types of oils, such as soybean, corn, canola and sunflower oil.
Phenolic Compounds
Quercetin (contained in red wine, apples and onions)
Catechins (contained in cocoa, tea and berries)
Resveratrol (contained in grapes, red and white wine, berries and peanuts)
Coumaric acid (contained in berries and spices)
Anthocyanins (contained in strawberries and blueberries)
While scientific evidence supports the notion that eating an antioxidant-rich diet helps prevent various diseases, studies have not come to the same conclusion for antioxidant supplements.
List of Antioxidant Supplements
Coenzyme Q10
Coenzyme Q10 (CoQ10), or ubiquinone, is actually a vitamin or substance similar to vitamin. It is found in small amounts of a variety of foods and is absorbed into all tissues. The biosynthesis of CoQ10 from the amino acid tyrosine is a multi-phase process that requires at least eight vitamins and a few trace elements.
CoQ10 decreases in the body as people age or develop certain diseases (such as other heart conditions, Parkinson's disease, and asthma). But that does not mean that low levels of CoQ10 cause disease or that extra CoQ10 will fight the disease or slow down the effects of aging. Some medications, including certain cholesterol-lowering statins, beta-blockers, and antidepressants, can lower CoQ10 levels in the body, but there is no evidence that this causes any side effects.
Alpha-lipoic Acid
Alpha-lipoic acid can effectively combine vitamins C and E as part of the first line of defense against free radicals. The body often converts alpha-lipoic acid into di hydro lipoic acid, which appears to be a more potent antioxidant. The therapeutic dose of lipoic acid is 600 mg/day in Europe. In the United States, it is marketed as a dietary supplement, usually as a 50- mg pill. A rich source of alpha-lipoic acid is red meat.
Ellagic Acid
Ellagic acid is a plant polyphenol and a highly effective antioxidant that inhibits hydroxyl radicals. It is usually found in pomegranates. Pomegranates have grown in Asia and the Middle East for thousand years for spiritual and health reasons. Western medicine has recently come to realize the importance of this powerful drug, which is gaining popularity in preventing and treating cancer and heart disease. Recent scientific studies suggest that pomegranate may be helpful in preventing and treating various cancers, such as prostate cancer.
Green Tea
Green tea has been used for centuries in India, China, Japan and Iran, and in traditional Chinese and Indian medicines, it has been used as a stimulant (somnolence), diuretic (to promote urination), astringent (to control bleeding and help heal wounds), and to improve heart health. Other traditional uses of green tea include treating constipation, regulating body temperature and blood glucose levels, promoting digestion, and improving mental processes.
Vitamin C
Vitamin C reaches all parts of the body, and the level of vitamin C in both blood serum and tissue is very high. In fact, the nutrient plays a vital role in shaping and protecting our connective tissue, the upper matrix that holds the body together. Studies show that antioxidant supplements for vitamin C can help prevent cancer in many ways. For example, vitamin C fights the peroxidation of lipids, which have been linked to degeneration and aging. Vitamin C can also reduce the development of nitrosamines from nitrates, chemicals that are widely used in digested foods.
Selenium
Selenium is a mineral trace that supports the healthy functioning of the immune system, acts as a powerful antioxidant glutathione, and is essential for good thyroid health.
Precautions to Consider Before Taking Antioxidants
While antioxidants provide an array of health benefits, there are precautions that need to be considered for safe and effective use.
Potential For Overdose
Although it may seem that more antioxidants mean more health benefits, this isn't necessarily true. Overdosing on antioxidant supplements can lead to harmful effects. For instance, excessive intake of vitamin a can lead to nausea, dizziness, and even hair loss, while high doses of vitamin e can lead to hemorrhage and disrupt blood coagulation.
Interaction With Medications
Antioxidants can interact with certain medications and potentially interfere with their efficacy. For example, vitamin e can interfere with cholesterol-lowering drugs, while antioxidant supplements can decrease the effectiveness of certain cancer treatments. It's crucial to discuss any supplements with your healthcare provider if you're taking prescribed medication.
Balance Between Antioxidants And Free Radicals
While free radicals are generally harmful, they do have a role in the body such as in fighting infections. Having too many antioxidants could interfere with this process. Therefore, a balance is necessary to maintain optimal health.
Synthetic Vs Natural Antioxidants
There's a distinction between synthetic and natural antioxidants. While the former can provide concentrated amounts of antioxidants, the latter come packaged with other beneficial nutrients. Whole foods offer a variety of antioxidants along with dietary fiber, proteins, and other essential nutrients.
Dependence On Supplements
Relying on supplements instead of getting antioxidants from food can lead to an unbalanced diet lacking other nutrients. It's best to aim for a diet rich in fruits, vegetables, whole grains, and healthy fats, which naturally contain antioxidants.