Recommended Antioxidant Supplements

Although you are eating a healthy and balanced diet, you may have deficiencies in certain essential nutrients without knowing it. Your diet is often limited to certain meat, dairy products, grains, fruits and vegetables. Furthermore, your absorption of essential nutrients through the guts declines with age. Therefore, if you are over 50 years old, you may not be getting all the nutrients you need from food. You may need antioxidant supplements. The supplements you may need depend on your specific health needs, diet, and lifestyle. Recommended here are the basic nutrients you need to maintain your health. These are well-researched and potent antioxidants.

Oligomeric Proanthocyanidins (OPCs)

Oligomeric proanthocyanidins (OPCs) are considered to be more potent than some well-known antioxidants like vitamin C and E. OPCs may help improve blood flow by relaxing blood vessels, which can be beneficial for heart health. They may also help reduce the risk of atherosclerosis (hardening of the arteries) by protecting against the damage caused by oxidized LDL cholesterol. Some studies suggest OPCs can help reduce blood pressure and improve overall cardiovascular function. OPCs have demonstrated anti-inflammatory properties, which can be helpful in managing conditions involving inflammation. By reducing inflammation, OPCs may play a role in protecting against various diseases.

Some research suggests OPCs may have anticancer effects, potentially inhibiting the growth and spread of cancer cells. They may also help protect healthy cells from damage during cancer treatment. OPCs may help protect the skin from UV damage and improve skin elasticity by supporting collagen production. Some studies suggest that OPCs may help protect brain cells from oxidative damage and improve cognitive functions like memory and focus. Moreover, OPCs may help protect against age-related macular degeneration and other eye problems. They may help alleviate symptoms of allergies due to their anti-inflammatory and antioxidant properties.

Grape seeds and pine bark are the rich source of commercial OPCs. The dietary source OPCs is fruits, such as blueberry, cranberry, lingonberry, black elderberry, black chokeberry, black currant and pomegranate. Peels of dark grape, apple, and persimmon are also good source of OPCs.

Resveratrol

Resveratrol offers a range of potential health benefits, including anti-inflammatory, antioxidant, and anti-aging properties. It may help protect the heart by improving blood vessel function, increasing HDL cholesterol (good cholesterol), and lowering LDL cholesterol (bad cholesterol). It also has antiplatelet and anti-inflammatory properties, which can further reduce the risk of heart disease. Resveratrol’s antioxidant and anti-inflammatory properties may protect brain cells from damage and improve cognitive function. Some studies suggest it may help prevent or slow down the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

Furthermore, resveratrol has shown anticancer activity in various studies, potentially inhibiting the growth and spread of cancer cells. It may also modulate pathways involved in inflammation, apoptosis (programmed cell death), and angiogenesis (formation of new blood vessels, which can fuel tumor growth). Moreover, resveratrol may activate sirtuins, a group of proteins involved in regulating cellular stress and aging. It can also protect against age-related skin changes. Resveratrol may promote weight loss by reducing the production and storage of fat cells, and by activating AMPK, an enzyme that can increase metabolism. It may also have antiviral, antimicrobial, and blood sugar-lowering effects.

Resveratrol can be found in the skin of red and purple grapes, red wine, blueberries, cranberries and peanuts. Commercial source of resveratrol supplements is Japanese Knotweed (Polygonum cuspidatum), red grape or red wine extracts.

Vitamin C

Vitamin C, also known as Ascorbic acid, offers a variety of health benefits, primarily due to its role as a powerful antioxidant and its involvement in various bodily functions. It supports the immune system, aids in collagen formation, enhances iron absorption, and protects cells from damage.

Vitamin C is crucial for a healthy immune system. It helps various immune cells function properly and can help protect against infections. While it’s not a cure for the common cold, it can help reduce the duration and severity of cold symptoms, particularly in those with low vitamin C levels. As an antioxidant, vitamin C neutralizes harmful free radicals, unstable molecules that can damage cells and contribute to aging and various diseases. This protective effect may help reduce the risk of chronic diseases like heart disease and cancer.

Furthermore, vitamin C is essential for collagen synthesis, a protein that plays a vital role in skin health, wound healing, and maintaining healthy blood vessels, bones, and cartilage. It also enhances the absorption of iron, particularly non-heme iron, which is found in plant-based foods. This is especially helpful for individuals who consume a diet low in iron or have conditions that impair iron absorption.

Oranges, grapefruits, lemons, and limes are well-known for their high vitamin C content. Other excellent sources of vitamin C are strawberries, raspberries, blueberries, and cranberries, Kiwi, mango, papaya, and cantaloup. Vegetables such as bell peppers (especially red and yellow), broccoli, Brussels sprouts, tomatoes, potatoes, kale, spinach, and other leafy greens are also good source of vitamin C.

Coenzyme Q10 (CoQ10)

CoQ10, also known as ubiquinone, is an oil soluble, vitamin-like substance produced by every cell in the body. It acts as an electron carrier and as a coenzyme for mitochondrial enzymes, and plays an important role in the production of ATP by the mitochondria. Furthermore, it is also a strong antioxidant. CoQ10 deficiency can be caused by gene mutations, use of statin medication (which blocks synthesis of the precursor for both CoQ10 and cholesterol), and aging-related oxidative stress.

CoQ10 offers various health benefits, primarily due to its role as an antioxidant and its involvement in cellular energy production. It is well-known for supporting cardiovascular health. It may improve symptoms of congestive heart failure, reduce the risk of repeat heart attacks, and potentially lower blood pressure. Moreover, it may also help with recovery from bypass and heart valve surgeries, especially when combined with other nutrients. CoQ10 plays a vital role in the body’s energy production process, particularly within mitochondria (the powerhouses of cells). This can lead to reduced fatigue and improved energy levels. As an antioxidant, CoQ10 helps protect cells from damage caused by free radicals, which are unstable molecules that can contribute to various health issues. Studies suggest that CoQ10 supplementation may help reduce the frequency and severity of migraines.

CoQ10 is a nutrient found in various foods, with meat, poultry, and fish (like salmon, tuna, and sardines) being the richest sources. Other good sources include certain oils (soybean, corn, olive, canola), nuts, and seeds (peanuts, pistachios, sesame seeds). Fruits, vegetables, eggs, and dairy products also contain CoQ10, but in more moderate amounts. However, dietary contributions of CoQ10 are very small. CoQ10 supplementation will be beneficial to cardiovascular diseases due to aging and statin-induced myopathy (muscular disease resulting in muscular weakness).

Astaxanthin

Astaxanthin offers a range of potential health benefits, including supporting eye and skin health, boosting the immune system, and enhancing athletic performance. Studies suggest that astaxanthin may help reduce eye strain and fatigue, protect against age-related macular degeneration, and improve visual acuity. Astaxanthin may improve skin elasticity, reduce wrinkles and dryness, and protect against UV-induced skin damage. It may help boost the immune system by increasing the number of antibody-producing cells. Because astaxanthin is fat-soluble and can cross the blood-brain barrier, it is also beneficial for the prevention of neurodegenerative diseases. It may help protect brain cells from damage and improve cognitive function, including memory and focus. Astaxanthin may improve blood flow, reduce oxidative stress in the arteries, and support overall heart health.

Astaxanthin is found naturally in various sources, primarily in microalgae and the seafood that consume them. Microalgae are the primary natural producers of astaxanthin. This pigment then gets transferred up the food chain to seafood like wild-caught salmon, trout, shrimp, lobster, crab, and krill. It is recommended to people who have cardiovascular problem and seldom eat shrimp, lobster and salmon.

Lutein and Zeaxanthin

Lutein and zeaxanthin are crucial for eye health and may offer broader health benefits. They protect the eyes from harmful blue light and oxidative damage, potentially reducing the risk of age-related macular degeneration (AMD) and cataracts. It is recommended to people who stare at computer or smartphone screen for long period of time. Beyond eyes, these carotenoids may also benefit skin health and cognitive function. Good dietary sources include leafy green vegetables like kale, spinach, and collard greens, as well as broccoli, peas, and egg yolks. Lutein and zeaxanthin are also available as supplements, often combined with other nutrients for eye health.

References

Background information of antioxidants

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Health Benefits of Antioxidants

A guide to better health