Why wait until war breaks out when you can deter rebel forces before they ever get a foothold? Be assured, this isn’t a political debate about foreign policy. It’s a discussion about the capabilities of antioxidants, and when it comes to your health, the best defense is always a good offense. Nobody’s arguing. Antioxidant supplements are an effortless yet effective way to stay in charge, so think about making them a part of your health arsenal today!

What’s a free radical?

Very simply stated, unstable molecules known as free radicals are formed in our bodies during metabolism and other natural processes. They’re also created during exposure to radiation (either from the sun or from X-rays) environmental pollutants, a processed diet, smoking, drugs and lots of other everyday situations that we know we shouldn’t do, but we do them anyway.

Remember drawing an atom back in 8th grade science class? The nucleus sat right in the middle and housed a number of protons and neutrons while the electrons whirled around the outside of it. And the electrons were always paired up. Free-radical molecules are comprised of atoms with at least one odd, unpaired electron due to a broken bond, and this is what makes them unstable. The absence of an electron drives the atom to scrounge around for another electron to complete the pair, kind of like a male lion in springtime hunting for a suitable mate. This process can result in damage to everything from your DNA to the collagen layer of your skin because these free radicals combine with your body’s cells and tissues to get that electron they need. It is normal to have a certain number of free radical molecules in the body. But when the number of them increases to excess, trouble begins as they slowly but noticeably alter our cells, both the outside membrane and the genetic material inside the cell.

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How does an antioxidant work?

To prevent free-radical damage, the body has a defense system of antioxidants. Antioxidants seek out these unstable molecules and neutralize them by bonding with their free, unpaired electron. This saves our own tissues from being unwilling sacrificial donors. Interestingly, antioxidants remain stable even when they give up an electron, so they capably put an end to this destructive process as long as the ratio of good guys to bad guys stays favorable.

A healthy body can manufacture some antioxidants like glutathione and SOD, but we depend on much of our needed supply from food. Unfortunately, the kinds of food that are abundant in antioxidants are the kinds many of us aren’t eating like fresh, colorful fruits and vegetables. (Potatoes consistently rank as the #1 vegetable choice of Americans in health surveys!) It’s fascinating how the antioxidant power of a food can be determined largely by its pigment or depth of color, so the deeper the shade of red in a strawberry, the more antioxidant power the strawberry provides. That said, unless we start accomplishing the goal of eating 5 to 9 servings of fruits and vegetables each and every day, we might want to seriously consider antioxidant supplements.

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Sorting out the supplements

Vitamin C and Vitamin E are the bulwarks of antioxidants, and you don’t want to shortchange yourself of either one. They do an amazing job of protecting the fluids inside a cell and the outer cell membrane, respectively. Oftentimes, a vitamin & mineral complex will provide noteworthy amounts of both nutrients. Look for at least 250 mg of Vitamin C and 200 IU of Vitamin E, and if you think the status of your health warrants more, you can take them individually.

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While Vitamin C and Vitamin E are steady and reliable, certain nutrients offer specialized help. Consider them the SWAT team of antioxidants. Some of them target specific areas of the body, while others are highly versatile, and still others are unusually powerful and effective. Below is a list of ten important antioxidants and a brief description of what they do. This is by no means a complete list but rather an overview of some of the more common supplements.

The scientific community is getting on board with alpha lipoic acid due to its favorable performance in many research studies. Since it is both fat and water soluble, it is capable of providing protection to many parts of the body. Thus, it has unofficially been dubbed the “universal antioxidant.” Alpha lipoic acid may also enhance the effectiveness of other antioxidants. Special applications include support for liver and blood sugar health, and recently it is being touted as a highly effective supplement for anti-aging and skin care. The R-Fraction form of alpha lipoic acid is the most potent. We recommend 50 mg, twice per day.

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Beta-carotene is one of many carotenoids found in yellow- and orange-colored fruits and vegetables, and it is the substance from which vitamin A is made in our bodies. Keep in mind that vitamin A and beta-carotene are different, however. While individuals should limit the amount of vitamin A (retinol palmitate or acetate) they supplement each day to no more than 10,000 IU, this limit does not apply to beta-carotene. Beta-carotene is found abundantly in foods (a 7” carrot alone provides 20,000 IU of beta-carotene), and it is converted in the liver to the precise amount of vitamin A the body needs, while the rest is safely expelled.  It is particularly valuable for vision and may also help boost the immune system. The most common supplemental dosage is 10,000 IU (or 6 mg) per day.

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An extract from both the seeds of grapes and the bark of the Maritime pine tree have something very important in common, and it’s a mouthful!  They’re called oligomeric proanthocyanidins or OPCs for short. These hard-to-pronounce polyphenol compounds are very tough on free radicals, and some experts say they are many times more potent than vitamin C and vitamin E. In particular, OPCs keep collagen structures strong, thus supporting the health of tiny capillaries that supply nourishment and energy to every tissue in the body, so the whole body can bloom. If you’re concerned how aging will affect your appearance (and who isn’t?), try Grapeseed Extract and/or Pycnogenol. We recommend 100 mg, twice per day.

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Green Tea has taken center stage lately in the discussion of antioxidant supplements with favorable references even reported on the evening news. This comes as no surprise to herbalists who have long known the radical-scavenging properties of one particular polyphenol in green tea called EGCG (epigallocatechin gallate). In particular, EGCG may help defend DNA molecules within the cell, and this alone makes Green Tea worthy of serious consideration, although it has many other health applications as well. The most common supplemental dosage is 500 mg of green tea per day.

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This colorful pair works well together to protect the health of your eyes, and lutein is one of the most widely researched dietary supplements to date. Lutein helps protect the macula of the eye while bilberry supports night vision, a concern for many individuals as they age. The anthocyanidins in bilberry also keep the tiny capillaries in the eye area strong, which is essential to vision. We recommend 20 mg of lutein per day, and 320 mg of bilberry standardized for 25% anthocyanadins.

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The health applications of this herb are almost exclusively linked to the liver. The liver ever-valiantly works to detoxify our entire system of all the pollutants we ingest and inhale on a daily basis. However, an overworked liver needs some detoxification of its own, and milk thistle is perfect for the task. Milk thistle is sometimes used in combination with other detoxifying herbs like dandelion and artichoke. Look for formulas standardized for 80% silymarin. We recommend 250 mg, three times a day.

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Who would believe that a fungus could possibly be good for you? Yet it’s completely true. In fact three species of mushrooms in particular, maitake, reishi and shiitake are so powerful that many notable medical researchers believe that this ancient tonic will become an important part of future anti-aging regimens. Look for a combination formula of all three mushrooms and take up to three or four times per day with a meal.

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While the use of the olive leaf as a health aid dates way back in time, modern science is noting plenty of evidence to validate such use. It is a very effective cardiovascular support, specifically promoting healthy cholesterol levels and blood pressure. It also helps to keep the intestinal balance of microorganisms in check, and it is a powerful free-radical scavenger throughout the entire body. As an overall antioxidant, olive leaf is first rate. The most common supplemental dosage is 500 mg of a standardized extract, three times per day.

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With all the research studies showing selenium to be an incredibly important trace mineral and antioxidant, it’s hard to believe that up until 50 years ago it was thought to be completely toxic to the body. Selenium is often paired with vitamin E because they work synergistically to promote cardiovascular and immune system health.  Several trials have been reported in the Journal of the American Medical Association (JAMA) showing selenium to be of significant benefit for prostate, colon and lung health.  Additionally, the body requires selenium in order to manufacture another important antioxidant called glutathione. We recommend 200 mcg per day.

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