The Role of Antioxidants in Health

Even the most health-conscious people aren't immune to oxidative stress, a biological process that occurs when the body's free radicals and antioxidants are imbalanced.

Free radicals come from many things you can control, such as smoking, a diet high in fried and processed foods, alcohol, and excessive exercise. However, we're all under attack to some degree. 

Free radicals are tough to avoid altogether because they can also form from factors we have less control over, like stress, pesticides, air pollution, and UV radiation from the sun. Additionally, as we age, we lose the ability to fight off the effects of free radicals.

Free radicals aren't always bad; they play roles in immune response and cell signaling. However, keeping them in check is important. If levels get too high, they can lead to cellular damage that drains energy, harms the body, and impacts long-term health.

Heart disease, cancer, type 2 diabetes, Alzheimer's disease, Parkinson's disease, eye conditions, liver damage, autoimmune and inflammatory disorders, and age-related macular degeneration are all connected to oxidative stress caused by an excess of free radicals.

Today, we're going to talk about one of the best defenses against free radicals—a healthy supply of various antioxidants. We'll cover the role of antioxidants in health and the best ways to ensure you're getting enough (without overdoing it).

What are Antioxidants?

Antioxidants are anti-oxidative natural compounds (meaning they work against oxidative stress) that are hands down your best defense at keeping cells healthy and protecting you from a buildup of free radicals that can lead to illness, disease, and aging.

This stabilization process also supports the immune system and helps reduce chronic inflammation, both important for overall health.

While your body does produce some antioxidants on its own, the majority come from the foods you eat. From berries and leafy greens to less obvious sources like black coffee and dark chocolate, many foods contain antioxidants (especially plant-based foods).

You can also get antioxidants in supplement form, which is often beneficial to fill nutritional gaps and ensure adequate intake, especially for those at a higher risk of oxidative stress. 

Benefits of Antioxidants

By neutralizing free radicals, antioxidants can help reduce the risk of various health issues and promote overall well-being. 

Here are some of the key benefits of antioxidants:

Improved Heart Health

Antioxidants like vitamins C and E and flavonoids found in foods like berries and green tea help prevent the oxidation of LDL (bad) cholesterol. This can reduce plaque buildup in arteries, improve circulation, and support healthy heart function.

Cancer Prevention

Free radical damage to DNA is linked to cancer development. Antioxidants like beta-carotene, polyphenols, and vitamin C help promote healthy cell growth and repair, offering some protection against this damage.

Eye Health

Nutrients like vitamin A, lutein, and zeaxanthin keep eyes healthy and help prevent conditions like cataracts and age-related macular degeneration.

Better Brain Function

Oxidative damage in brain cells is associated with neurodegenerative diseases like Alzheimer's and Parkinson's. Antioxidants such as Coenzyme Q10, flavonoids, and vitamin E help reduce this damage, supporting cognitive health as we age.

Liver Health

Milk thistle and N-acetyl-cysteine (NAC) are powerful antioxidants that help protect the liver from toxins and oxidative stress, allowing it to work more efficiently.

Joint Health

Chronic inflammation from oxidative stress can lead to arthritis and joint problems. Antioxidants like lipoic acid and polyphenols help reduce inflammation, support joint health, and provide relief from existing joint pain.

Slows Premature Aging

Free radical damage speeds up aging at the cellular level, contributing to wrinkles and loss of skin elasticity. Antioxidants like glutathione help minimize this damage, supporting a more youthful appearance.

Immune System Support

Antioxidants like vitamin C, selenium, and zinc play a key role in strengthening the immune system. They help protect immune cells from oxidative damage, aiding in infection defense and quicker recovery.

More Energy and Improved Overall Well-being

A steady supply of antioxidants is essential for overall health. By supporting cellular health and reducing oxidative stress, antioxidants contribute to better energy levels, balanced immune response, and resilience to daily stressors. 

Types of Antioxidants

Antioxidants are often grouped together as one category, but they’re really a diverse family of compounds. 

Vitamin C is the most well-known member, but there are many types of antioxidants. Some are true antioxidants, while others act as antioxidants and each works differently to protect cells and support overall health. 

It is important to have a variety of antioxidants in your system, whether through a nutrient-rich diet or supplements. Here are the most common types of antioxidants.

Various Vitamins and Minerals

Vitamins C, E, and A, along with selenium and zinc, are vitamins and minerals with antioxidant properties known for their role in combating oxidative stress. 

The minerals manganese and copper also support antioxidant enzymes, helping to protect cells against free radical damage. Additionally, vitamins C and E help reduce inflammation, which supports immune health and cellular repair.

Carotenoids

Carotenoids are natural pigments that give fruits and vegetables their vibrant yellow, red, and orange hues. They act as antioxidants in the body, helping to protect cells from damage. 

There are over 600 varieties of carotenoids, but beta-carotene, lutein, lycopene, and zeaxanthin are among the most common.

Phytochemicals

Phytochemicals, also known as phytonutrients, are plant-based compounds that act as antioxidants. 

Flavonoids, phenols, and polyphenols are the most common phytochemicals. You may recognize the word phytochemicals from their link to foods like red wine and dark chocolate, which are also rich in these potent compounds.

However, you can also find them in foods like black coffee, berries, tea, and leafy greens. Along with their antioxidant properties, they help reduce inflammation and support heart health.

Enzymatic Antioxidants

Enzymatic antioxidants include glutathione, superoxide dismutase (SOD), and catalase. This type of antioxidant is produced by the body and is a powerful defense against free radicals.

In fact, glutathione is often called the "master antioxidant."  It helps detoxify the body and regenerate other antioxidants, which is critical in overall defense against oxidative damage. 

Glutathione is primarily produced by the body but can also be found in foods such as asparagus and cruciferous vegetables.

Specialized Antioxidants

There are other antioxidants that are neither vitamins nor minerals but have unique antioxidant benefits. Some specialized antioxidants include Alpha-Lipoic Acid, Coenzyme Q10 (CoQ10), and N-Acetyl-Cysteine (NAC).

While some of these specialized antioxidants can be found in foods, they are typically obtained through supplements.

Common Sources of Antioxidants 

Antioxidant-rich foods, Herbs, and Beverages

Fruits

Berries (like blueberries, strawberries, and cranberries), grapes, oranges, and pomegranates are packed with vitamins C and E and other powerful antioxidants such as flavonoids and polyphenols.

Red bell peppers are another fruit that is very high in antioxidants (yes, bell peppers are a fruit, not a vegetable.) In fact, some sources say red bell peppers contain some of the highest levels of antioxidants, even beating out spinach! 

Vegetables

Leafy greens like spinach and kale, cruciferous vegetables like broccoli and Brussels sprouts, and colorful veggies like carrots and sweet potatoes are rich in beta-carotene, lutein, and other antioxidant compounds.

Beets are another veggie you should add to your plate. They contain a high concentration of health-promoting antioxidants. 

Nuts and Seeds

Almonds, walnuts, sunflower seeds, and flaxseeds contain vitamin E and other plant-based antioxidants.

Herbs and Spices

Turmeric, cinnamon, cloves, and oregano are known for their high antioxidant content, including polyphenols and phenols that help protect against free radicals.

A lesser-known herb with a host of antioxidant properties is milk thistle. It contains silymarin, a potent antioxidant that promotes the regeneration of new cells and has been used for centuries to support liver health.

Whole Grains and Legumes

Beans, lentils, and whole grains like quinoa and oats provide antioxidants such as selenium, zinc, and phytoestrogens.

Beverages

There are several beverages that contain different types of antioxidants. Black coffee  tops the list, having up to five different types of antioxidants, including phenols. In fact, The American Chemical Society says that coffee is the number one source of antioxidants in the typical U.S. diet.

Red wine is another beverage known to have antioxidants. In moderation, it can be a good source of resveratrol and flavonoids (you can also find these compounds in dark chocolate.) Green tea and black tea are also fairly high in antioxidants. 

Antioxidant Supplements 

While a healthy diet should be the foundation of your antioxidant intake, supplements can be a helpful addition, especially if you're not getting enough from food alone or are at higher risk of oxidative stress.

Here are some common antioxidants that are available in supplement form:

Vitamin C

Vitamin C is probably the most well-known antioxidant and is often taken in supplement form. It is well-known for its immune-boosting properties and widely used to combat oxidative stress and promote skin health.

It's water-soluble, which means that excess amounts are generally excreted through urine, making it relatively safe to consume in higher doses. In fact, some studies suggest that higher levels of Vitamin C can be beneficial, especially during periods of increased stress or illness when your body may need more support. 

Vitamin E

A fat-soluble antioxidant that helps protect cell membranes from damage and is often taken to support skin and heart health.

Coenzyme Q10 (CoQ10)

CoQ10 helps with energy production by moving electrons in our cells' mitochondria, which power our cells. It also supports antioxidant production, which helps protect cells, especially for people with high blood pressure. 

Low levels of CoQ10 are associated with various health conditions, including fibromyalgia, diabetes, cancer, heart failure, and certain nervous system, mitochondrial, and muscle disorders.

Glutathione

Often referred to as the "master antioxidant," glutathione helps detoxify cells and supports overall immune function. Some research suggests that low levels of glutathione are linked to disease.

N-acetyl-cysteine (NAC)

NAC has powerful antioxidant properties and is especially helpful in replenishing glutathione, one of the most important antioxidants produced by the liver. 

NAC is not found in food directly; it must be obtained via a supplement. However, it is derived from the amino acid cysteine, which can be obtained from dietary sources like poultry, eggs, dairy products, and legumes. Increasing cysteine intake through diet can help support NAC levels in the body.

Milk Thistle

Research shows milk thistle can help restore damaged cells and help stop oxidative stress and free radical damage– particularly in the liver.

Alpha-Lipoic Acid

ALA is an organic compound that acts as a powerful antioxidant in the body. It is known to protect various tissues and is often used to support brain and nerve health. Research suggests that it may also play a role in weight loss, diabetes, and other health conditions.

Your body produces alpha-lipoic acid naturally, but it’s also found in a variety of foods and very popular as a dietary supplement.

Resveratrol

Resveratrol (RVT) is a plant-based compound that is known for its antioxidant, anti-cancer, and anti-inflammatory effects. Resveratrol has been linked to potential benefits for various conditions, including diabetes, arthritis, heart disease, and blood clot prevention.

When and How to Supplement with Antioxidants 

There isn't a set recommended daily allowance (RDA) for antioxidants. However, some nutrition experts recommend getting a minimum of 8,000-11,000 antioxidant units per day to stay out of oxidative debt.

That's a lot of antioxidants! You would need to be very intentional about the foods you choose at each meal and ensure they are high in bioavailable antioxidants. Exactly why many people choose to take antioxidant supplements. 

Before taking antioxidant supplements, it is advisable to consult with a healthcare provider, especially if you have underlying health conditions or are taking medications. 

While antioxidants are beneficial, too many can disrupt the body's natural balance. Also, some antioxidant supplements can negatively interact with medications. For example, you should be careful about supplementing with vitamin E if you take a blood thinner, as it could boost your chances of bleeding.  

You should also be cautious of antioxidant supplements if you smoke. High doses of beta-carotene are said to increase your chances of lung cancer, and excess vitamin E can lead to a higher chance of prostate cancer and stroke.

Which antioxidants you choose to take in supplement form depends on your unique needs. The most common antioxidant supplements purchased options include:

If you decide to take antioxidant supplements, always choose high-quality products that are made with natural ingredients, contain no fillers, are lab-tested, and doctor formulated.

Additionally, for some supplements, such as those that support healthy liver function, you should look for formulas that contain natural ingredients that increase absorption of the active ingredients. Revive Supplements liver support formula contains both AstraGin® and BioPerine®, which are patented, natural ingredients used for increased nutrient uptake. 

Conclusion

Getting enough antioxidants in your diet or through supplementation is one of the best ways to support your body’s natural defenses against free radicals. 

A balanced intake of antioxidants can help reduce oxidative stress, support cellular health, and lower your risk of chronic health issues. By including a variety of antioxidant-rich foods and supplements, you’re helping protect your body and supporting its long-term health.

To shop our full line of supplements, including two of our best-selling antioxidant products Revive Supplements Liver  and Vitamin C — click here. 

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