Antioxidant

What is an Antioxidant?

Antioxidants are substances that have the ability to protect our cells from damage caused by free radicals and oxidative stress. These compounds are crucial for maintaining our health, as they neutralise the harmful effects of oxidising agents in the body. Common antioxidants include vitamin C, vitamin E, selenium, glutathione, and CoQ10. These substances occur naturally in many foods and supplements, and they play an important role in supporting the body's immune system and overall well-being.

How does it work in the body?

Antioxidants work by donating an electron to free radicals, which neutralises their reactive properties and prevents them from damaging cells and DNA. Free radicals naturally arise in the body as by-products of metabolism and can also come from external sources such as pollution, smoking, and UV radiation. When free radicals exceed the body's ability to neutralise them, this can lead to oxidative stress, which is linked to several chronic diseases, including cancer, cardiovascular diseases, and neurodegenerative disorders.

Scientific benefits

Several studies have investigated the potential health benefits of antioxidants. Here are some of the most prominent findings:

• Vitamin C: According to a study published in the American Journal of Clinical Nutrition, vitamin C may help improve the immune system and reduce the risk of diseases.
• Vitamin E: Research has shown that vitamin E can protect against cardiovascular disease by improving blood flow and reducing the oxidation of LDL cholesterol.
• Selenium: A study published in the Journal of Nutrition showed that selenium may have a protective effect against certain types of cancer.
• Glutathione: Research indicates that glutathione is essential for neutralising free radicals and may help reduce inflammation in the body.
• CoQ10: According to a study published in BioFactors, CoQ10 can improve energy production in cells and has shown positive effects on heart health.

Dosage and recommendations

The recommended dosage of antioxidants can vary depending on the specific antioxidant and individual needs. Here are some general guidelines:

• Vitamin C: 75-90 mg per day for adults.
• Vitamin E: 15 mg per day for adults.
• Selenium: 55 mcg per day for adults.
• Glutathione: There is no established recommendation, but supplements vary between 250-500 mg per day.
• CoQ10: 100-200 mg per day is a common dose for adults.

Before starting any supplements, it is important to consult a doctor or nutritionist to determine what is best for your needs.

Best sources and forms

Antioxidants are found in a variety of foods and supplements. Here are some of the best sources:

• Vitamin C: Citrus fruits, berries, peppers, and vegetables such as broccoli.
• Vitamin E: Nuts, seeds, spinach, and avocado.
• Selenium: Brazil nuts, fish, eggs, and whole grain products.
• Glutathione: Found in foods like avocado, asparagus, and broccoli, but can also be taken as a supplement.
• CoQ10: Found in meat, fish, and whole grain products, as well as dietary supplements.

Side effects and warnings

Although antioxidants are important for our health, higher doses of certain supplements can cause side effects. Here are some examples:

• Vitamin C: Large doses can cause gastrointestinal discomfort and diarrhoea.
• Vitamin E: Higher doses may increase the risk of bleeding, especially if you are taking blood-thinning medications.
• Selenium: Overdose can lead to selenium toxicity, causing symptoms such as hair loss and gastrointestinal issues.
• Glutathione: Supplements are generally safe, but there is limited research on long-term effects.
• CoQ10: May cause mild side effects such as gastrointestinal discomfort and nausea.

It is always best to consult a doctor before starting supplements, especially if you have underlying health conditions or are taking medications.

Frequently asked questions

What is the difference between natural and synthetic antioxidants?

Natural antioxidants come from foods and plants, whereas synthetic antioxidants are chemically manufactured. Research suggests that natural antioxidants may be more effective and better absorbed by the body.

Can I get enough antioxidants through diet?

Yes, a balanced diet rich in fruits, vegetables, nuts, and whole grains usually provides sufficient antioxidants for most people. Supplements are generally not needed if you have a varied diet.

How do antioxidants affect ageing?

Research suggests that antioxidants may help protect cells from damage caused by oxidative stress, which can have a positive impact on the ageing process and help preserve health.

Is it safe to take antioxidants during pregnancy?

It is important to consult a doctor before taking any supplements during pregnancy, including antioxidants, to ensure they are safe and appropriate for your situation.