5 Best Antioxidant Supplements

Introduction

This article will help you understand the best antioxidant supplements.

Before we get to know which antioxidant supplements can help us, let us first understand why our body needs antioxidants.

Free radicals are molecules that are constantly formed in our bodies. Metabolic processes happening within the body can give rise to free radicals. These free radicals can be beneficial to boost immunity. However, when there are excessive free radicals formed, our body can reach a state of “oxidative stress.” This usually happens when the body has more free radicals compared to antioxidants.

When your body is in a state of “oxidative stress” for a very long time, your DNA is likely to get damaged, which is definitely not a good sign. Continuous exposure to X-rays, smoking, pollution, and other anti-social elements harmful to the body can give rise to unstable free radicals. We need sufficient antioxidants within our body to negate the effect of these unwanted molecules within our body that may even cause deadly diseases like cancer.

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How do antioxidants suppress free radicals?

Antioxidants are also known as “free radical scavengers.” They work towards neutralizing the effects of free radicals or “loose electrons” that can harm and damage our bodies. When our body contains more antioxidants as compared to free radicals, there is no question of “oxidative stress”, which in turn can help in thwarting major illnesses like cancer, heart disease, diabetes, Alzheimer’s disease, Parkinson’s disease, and particular eye disorders.

In the upcoming section, let us see some supplements that can help boost the supply of antioxidants within our body.

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5 Best Antioxidant Supplements

Fresh fruits and vegetables come with plenty of antioxidants. They are the best way to increase antioxidants within the body. You can increase your antioxidant intake with the following supplements.

Vitamin C

Have you ever wondered where your body gets all the energy to produce fresh blood cells, cartilage, muscles, or collagen in the bones? Well, it is all due to Vitamin C. If your body lacks this nutrient, your body may find it difficult to heal post an injury. Thus, it goes without saying that Vitamin C is important for the body.

How is Vitamin C an antioxidant?

Vitamin C, or ascorbic acid, as it is called, has antioxidant properties. This nutrient shields your body cells against damage from free radicals that are formed whenever you are exposed to tobacco or cigarette smoke, pollution, radiation, UV rays, and so on. Hence, with adequate Vitamin C, you will be protecting your body against cancer, viral colds, eye diseases, and so on.

Sources of Vitamin C

If you are consuming a healthy diet, you can be assured that you are supplying your body with sufficient amounts of Vitamin C. This can be found in various food sources like citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli, and spinach. Vitamin C is also available in the form of capsules and chewable tablets. However, doctors recommend Vitamin C intake through natural food sources only. You can think of Vitamin C supplements only if you are having a deficiency.

Safety and side effects

Vitamin C is usually considered safe for consumption. However, if you take it in excess amounts, you may have a few side effects like nausea, heartburn, stomach ache, tiredness, or insomnia in rare cases. Oral Vitamin C supplements could cause kidney stones in some people. 

Vitamin E

Vitamin E is a fat-soluble vitamin. It is available in multiple forms out of which our body utilizes only alpha-tocopherol. Vitamin E is vital for our eyes and reproductive system. It also prevents clots from being generated within our arteries. Vitamin E is also beneficial for our brain and skin health.

How is Vitamin E an antioxidant?

Vitamin E has antioxidant properties that protect your body against free radicals. It protects your body from oxidative stress, protecting it from various diseases. Studies have revealed that Vitamin E intake may slow down the progression of Alzheimer’s disease.

Sources of Vitamin E

Vitamin E is available in abundance in various plant-based oils, seeds, nuts, fruits, and vegetables. You can supply your body with Vitamin E through sunflower and safflower oil, sunflower seeds, almonds, peanuts, pumpkins, spinach, red bell peppers, mangoes, asparagus, avocados, and so on. 

Safety and side effects

Vitamin E supplements are usually safe. However, it is better if you supply Vitamin E to your body through a balanced diet rather than oral supplements. Very rarely, individuals could experience a few side effects like headache, blurred vision, fatigue, nausea, or intestinal cramps. Overdose of Vitamin E could lead to prostrate cancer. People with certain health conditions like heart disease or those whose retina is damaged need to speak to a doctor before starting on Vitamin E supplements. They are also bound to interfere with certain medications hence it is a must to consult a physician before you take these supplements.

Selenium

Selenium supplements can improve immunity, improve hair condition, and promote healthy nails. You can also have good thyroid health by regular intake of selenium.

How is Selenium an antioxidant?

Selenium is made up of selenoproteins and enzymes which have the ability to fight against peroxides that can damage DNA and cell tissues. Selenium supplements can be taken with vitamins C & E.

Sources of Selenium

Most Americans rely on daily foods like bread, cereals, poultry, red meat, and eggs to get their daily dose of Selenium. Additionally, you can even find it in Brazil nuts, turkey, beef, fin fish and shellfish, chicken, beans, and lentils.

Safety and side effects

Overdose of selenium can result in a few side effects like garlic breath, diarrhea, irritability, metallic taste in the mouth, rashes on the skin, hair loss and brittleness, and so on. It is better to get selenium from food sources rather than relying on supplements.

Manganese

Our body needs manganese in small amounts to have a healthy bone structure, improve immunity, and have a strong reproductive system. Manganese along with Vitamin K enables quick wound healing. 

How is Manganese an antioxidant?

Manganese is part of superoxide dismutase (SOD), an enzyme that prevents cell damage from free radicals. This enzyme breaks down unwanted molecules and renders them harmless.

Sources of Manganese

You can find manganese in many food sources like shellfish, nuts, brown rice, oatmeal, legumes, black tea, black pepper, spinach, and pineapple.

Safety and side effects

Usually, people get their daily dosage of manganese from natural food sources. Manganese supplements generally don’t have any side effects when taken in the required amounts. However, they could interfere with certain medications. Hence, talk to your doctor before you take any supplements. 

Carotenoids

Carotenoids are nothing but pigments that are found in plants, algae, and photosynthetic bacteria. It is these carotenoids that make your vegetables and fruits colorful and attractive. There are about 600 carotenoids. Some of these turn into Vitamin A after entering the body. The best example of Vitamin A is beta-carotene.

Why carotenoids are antioxidants?

Carotenoids have antioxidant properties that can give you good eye health and cardiovascular health. Regular and bountiful intake of carotenoids keeps deadly diseases like cancer at bay. 

Sources of carotenoids

You can get carotenoids from various foods like carrots, cantaloupe, sweet potatoes, papaya, pumpkin, tangerines, tomatoes, and winter squash. Carotenoids are also available in the form of Vitamin A supplements. However, they can cause some side effects when taken in higher quantities.

Apart from the sources mentioned above, you can also find antioxidants in foods like berries, coffee, green tea, and even dark chocolate.

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Does our body need antioxidant supplements?

Antioxidant supplements are high in antioxidants. Certain studies show that high-dosage antioxidant supplements can be fatal. Hence it is important to not exceed the daily dosage limit.

Doctors feel that it is always better to get your daily supply of antioxidants from natural food sources instead of relying on supplements. Research states that your body gets better antioxidants from natural foods, rather than supplements. Usually, your doctor may put you on certain supplements only if you are suffering from certain nutritional deficiencies. Otherwise, your healthy diet is more than enough.

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Conclusion

We now understand the importance of antioxidants for our body and how they are needed to thwart away major illnesses. Antioxidants slow down the process of oxidative stress, thereby, shielding you from free radicals. This article gives you insights on the best antioxidant supplements and the essence of each. We also understand that most of the antioxidants are obtained from fresh food sources, hence it is important to have a healthy and balanced diet regularly to remain healthy and fit throughout.