Antioxidant supplements may also interact with other medications, further emphasizing the importance of talking with your doctor before taking supplements. It may come back to the fact that free radicals play important roles in the body, and adding high doses of antioxidant supplements overwhelms the normal balance of free radicals and does more harm than good.

Regardless, you can obtain adequate levels of dietary antioxidants simply by eating a healthy diet. Because vitamin E is fat-soluble, its antioxidant capacity is especially important to lipids, including those in cell membranes and lipoproteins. For example, free radicals can oxidize LDL cholesterol stealing an electron from it , and it is this damaged LDL that lodges in blood vessels and forms the fatty plaques characteristic of atherosclerosis, increasing the risk of heart attack, stroke, and other complications of cardiovascular disease.

After alpha-tocopherol interacts with a free radical it is no longer capable of acting as an antioxidant unless it is enzymatically regenerated.

Vitamin C helps to regenerate some of the alpha-tocopherol, but the remainder is eliminated from the body. Therefore, to maintain vitamin E levels, you ingest it as part of your diet.

In addition to its antioxidant functions, vitamin E, mainly as alpha-tocopherol, plays a role in the immune system, regulation of gene expression, and cell signaling.

It also enhances the dilation of blood vessels and inhibits blood clot formation. Excellent dietary sources of vitamin E include nuts, seeds, and vegetable oils, with additional amounts provided by green leafy vegetables and fortified cereals. Dietary sources of vitamin E.

Source: NIH Office of Dietary Supplements. Vitamin E can be destroyed at high temperatures, especially when reheated repeatedly, so oils used in deep frying are not good sources of the vitamin. Outright vitamin E deficiency with obvious deficiency symptoms is very rare in healthy people.

It most often occurs in people with an underlying disorder that impairs the digestion and absorption of fat. Symptoms of vitamin E deficiency include nerve and muscle damage, vision problems, and a weakened immune system.

Studies have not found any risks of consuming vitamin E in foods. The UL for vitamin E is set at 1, mg for adults, far above the RDA of 15 mg and far higher than could naturally be obtained from food.

These amounts are available in supplement form, however. As mentioned, high-dose vitamin E supplements were shown to increase the risk of prostate cancer in men.

Other studies have found that high-dose vitamin E supplements are associated with an increased risk of hemorrhage, stroke, and death. Vitamin C, also called ascorbic acid, is a water-soluble vitamin essential in the diet for humans.

Since it is water-soluble, it acts both inside and outside cells to protect molecules in aqueous environments. Vitamin C also plays a vital role in regenerating vitamin E after it has acted as an antioxidant, allowing it to be recycled and used again. After vitamin E donates an electron to neutralize a free radical, it can be regenerated by an electron from vitamin C.

Vitamin C is then regenerated by antioxidant enzymes. In addition to its role as an antioxidant, vitamin C is a required part of several enzymes involved in the synthesis of collagen , a protein important to the strength and structure of muscles, bones, tendons, ligaments, connective tissue, and skin.

Vitamin C is also required to synthesize neurotransmitters important for signaling in the brain, some hormones, and amino acids. It also plays a role in immune function and improves the absorption of dietary iron.

Vitamin C is not stored in any significant amount in the body, but once it has reduced a free radical, it is very effectively regenerated and therefore can exist in the body as a functioning antioxidant for many weeks.

Fruits and vegetables are great sources of vitamin C. Some of the best sources include bell pepper, citrus, broccoli, strawberries, Brussels sprouts, and cantaloupe. Dietary sources of vitamin C. Because vitamin C is water-soluble, it leaches away from foods considerably during cooking, freezing, thawing, and canning.

Therefore, eating fruits and vegetables raw or lightly steamed maximizes the vitamin C value of these foods. The classic condition caused by vitamin C deficiency is scurvy. Additional symptoms of scurvy include abnormally-thickened skin, fatigue, depression, iron deficiency anemia, and increased susceptibility to infections.

In the past, scurvy was common among sailors on long ocean voyages, whose diets were completely lacking in fruits and vegetables for many months. For example, a cup of fresh strawberries contains about 80 mg of vitamin C, a nutrient classified as having high antioxidant activity. Polyphenols also have many other chemical properties besides their ability to serve as antioxidants.

There is a question if a nutrient with antioxidant activity can cause the opposite effect with pro-oxidant activity if too much is taken. This is why using an antioxidant supplement with a single isolated substance may not be an effective strategy for everyone.

Differences in the amount and type of antioxidants in foods versus those in supplements might also influence their effects. For example, there are eight chemical forms of vitamin E present in foods. However, vitamin E supplements typically only include one form, alpha-tocopherol.

Epidemiological prospective studies show that higher intakes of antioxidant-rich fruits, vegetables, and legumes are associated with a lower risk of chronic oxidative stress-related diseases like cardiovascular diseases , cancer, and deaths from all causes.

The following are nutrients with antioxidant activity and the foods in which they are found:. Excessive free radicals contribute to chronic diseases including cancer, heart disease, cognitive decline, and vision loss.

Keep in mind that most of the trials conducted have had fundamental limitations due to their relatively short duration and inclusion of people with existing disease. At the same time, abundant evidence suggests that eating whole in fruits , vegetables , and whole grains —all rich in networks of naturally occurring antioxidants and their helper molecules—provides protection against many scourges of aging.

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? In , a rating tool called the Oxygen Radical Absorbance Capacity ORAC was created by scientists from the National Institute on Aging and the United States Department of Agriculture USDA.

It was used to measure the antioxidant capacity of foods. The USDA provided an ORAC database on its website highlighting foods with high ORAC scores, including cocoa, berries, spices, and legumes.

Blueberries and other foods topping the list were heavily promoted in the popular press as disease-fighters even if the science was weak, from cancer to brain health to heart disease.

However, 20 years later the USDA retracted the information and removed the database after determining that antioxidants have many functions, not all of which are related to free radical activity. Although this was not a primary endpoint for the trial, it nevertheless represents an important outcome.

In the Heart Outcomes Prevention Evaluation HOPE trial, the rates of major cardiovascular events were essentially the same in the vitamin E A recent trial of vitamin E in Israel, for example, showed a marked reduction in coronary heart disease among people with type 2 diabetes who have a common genetic predisposition for greater oxidative stress.

In the Supplementation en Vitamines et Mineraux Antioxydants SU. MAX study, 13, French men and women took a single daily capsule that contained mg vitamin C, 30 mg vitamin E, 6 mg beta-carotene, mcg selenium, and 20 mg zinc, or a placebo, for seven and a half years.

The vitamins had no effect on overall rates of cardiovascular disease. Lung disease A study from the Journal of Respiratory Research found that different isoforms of vitamin E called tocopherols had opposing effects on lung function.

Cancer When it comes to cancer prevention, the picture remains inconclusive for antioxidant supplements. MAX randomized placebo-controlled trial showed a reduction in cancer risk and all-cause mortality among men taking an antioxidant cocktail low doses of vitamins C and E, beta-carotene, selenium, and zinc but no apparent effect in women, possibly because men tended to have low blood levels of beta-carotene and other vitamins at the beginning of the study.

Age-related eye disease A six-year trial, the Age-Related Eye Disease Study AREDS , found that a combination of vitamin C, vitamin E, beta-carotene, and zinc offered some protection against the development of advanced age-related macular degeneration, but not cataracts, in people who were at high risk of the disease.

However, relatively short trials of lutein supplementation for age-related macular degeneration have yielded conflicting findings. The study found that people taking the vitamins were less likely to progress to late-stage AMD and vision loss.

However, the study authors noted that taking lutein and zeaxanthin alone or vitamin E alone did not have a beneficial effect on these eye conditions. The Selenium and Vitamin E Cancer Prevention Trial SELECT Eye Endpoints Study, which followed 11, men for a mean of five years, did not find that vitamin E and selenium supplements, in combination or alone, protected from age-related cataracts.

It did not find that antioxidant supplements of vitamin E or selenium, alone or in combination, protected against dementia compared with a placebo.

Early death A meta-analysis of 68 antioxidant supplement trials found that taking beta-carotene and vitamin A and E supplements increased the risk of dying. It was also difficult to compare interventions because the types of supplements, the dosages taken, and the length of time they were taken varied widely.

The same authors conducted another systematic review of 78 randomized clinical trials on antioxidant supplements including beta-carotene, vitamin A, vitamin C, vitamin E, and selenium alone or in combination.

The study found that both people who were healthy and those with diseases taking beta-carotene and vitamin E supplements had a higher rate of death. The duration of the studies varied widely from one month to 12 years, with varying dosages. The first inkling came in a large trial of beta-carotene conducted among men in Finland who were heavy smokers, and therefore at high risk for developing lung cancer.

The trial was stopped early when researchers saw a significant increase in lung cancer among those taking the supplement compared to those taking the placebo. Again, an increase in lung cancer was seen in the supplement group. MAX trial, rates of skin cancer were higher in women who were assigned to take vitamin C, vitamin E, beta-carotene, selenium, and zinc.

These results came from the Selenium and Vitamin E Cancer Prevention Trial SELECT that followed 35, men for up to 12 years.

References National Center for Complementary and Integrative Health NCCIH. Antioxidants: In Depth. Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I. The total antioxidant content of more than foods, beverages, spices, herbs and supplements used worldwide.

Nutrition journal. Semba RD, Ferrucci L, Bartali B, Urpí-Sarda M, Zamora-Ros R, Sun K, Cherubini A, Bandinelli S, Andres-Lacueva C. Resveratrol levels and all-cause mortality in older community-dwelling adults.

JAMA internal medicine. However, antioxidants are also found in food, especially in fruits , vegetables, and other plant-based, whole foods. Several vitamins, such as vitamins E and C, are effective antioxidants. Antioxidants are molecules that neutralize free radicals, unstable molecules that can harm your cells.

Without antioxidants, free radicals would cause serious harm very quickly, eventually resulting in death. However, free radicals also serve important functions that are essential for health 1.

For example, your immune cells use free radicals to fight infections 2. Prolonged oxidative stress can damage your DNA and other important molecules in your body. Sometimes it even leads to cell death. Damage to your DNA increases your risk of cancer, and some scientists have theorized that it plays a pivotal role in the aging process 3 , 4.

Several lifestyle, stress, and environmental factors are known to promote excessive free radical formation and oxidative stress, including:. Prolonged oxidative stress leads to an increased risk of negative health outcomes, such as cardiovascular disease and certain types of cancer.

Your body needs to maintain a certain balance between free radicals and antioxidants. When this equilibrium is disrupted, it can lead to oxidative stress.

Plants and animals, as well as all other forms of life, have their own defenses against free radicals and oxidative damage. Adequate antioxidant intake is important.

In fact, your life depends on the intake of certain antioxidants — namely, vitamins C and E. However, many other non-essential antioxidants occur in food. The health benefits associated with a diet rich in plants is at least partially due to the variety of antioxidants they provide Berries, green tea , coffee, and dark chocolate are renowned for being good sources of antioxidants Meat products and fish also contain antioxidants, but to a lesser extent than fruits and vegetables 15 , Antioxidants can increase the shelf life of both natural and processed foods.

For instance, vitamin C is often added to processed foods to act as a preservative Your diet is an essential source of antioxidants, which are found in animal and plant foods — especially vegetables, fruits, and berries.

Water-soluble antioxidants perform their actions in the fluid inside and outside cells, whereas fat-soluble ones act primarily in cell membranes.

Notable examples include curcuminoids in turmeric and oleocanthal in extra virgin olive oil. These substances function as antioxidants but also have potent anti-inflammatory activity 19 , Some studies even show that high doses of antioxidants increase your risk of death 23 , For this reason, most health professionals advise people to avoid high-dose antioxidant supplements , although further studies are needed before solid conclusions can be reached.

An atom or group of atoms with an unpaired electron is called a free radical. Free radicals are inherently unstable and highly reactive. They steal electrons from other molecules in order to stabilize themselves, but in doing so, they create additional free radicals.

This electron-grabbing is called oxidation and can set up a chain reaction, creating new free radicals and damaging important molecules along the way, similar to how one falling domino can bring down countless more. Figure 8. A free radical is a molecule with an unpaired electron.

It can steal electrons from a stable molecule, creating a new free radical and initiating a chain reaction. Antioxidants are molecules that can donate an electron to stabilize and neutralize free radicals.

Like a domino that refuses to fall, an antioxidant can stop the free radical chain reaction in its tracks. In donating an electron, the antioxidant itself becomes a free radical. However, antioxidants are special in that they are not very reactive themselves and have processes for quick stabilization.

Antioxidants stabilize free radicals by donating electrons, preventing the chain reaction that can create more free radicals. Some antioxidants are produced by the body, and some are consumed in the diet. Examples of dietary antioxidants include vitamins C and E, the mineral selenium, and phytochemicals, such as beta-carotene.

In fact, free radicals play a role in normal functioning of the body, including the ability to fight off pathogens and to send signals from one cell to another. However, too many free radicals and not enough protection from antioxidants creates a situation called oxidative stress.

Free radical-induced damage, when left unrepaired, destroys lipids, proteins, RNA, and DNA, and can contribute to disease. Substances and energy sources from the environment can add to or accelerate the production of free radicals within the body.

Exposure to UV radiation e. They do so by being free radicals themselves or by adding energy that provokes electrons to move between atoms. Excessive exposure to environmental sources of free radicals can contribute to disease by overwhelming the free radical detoxifying systems and those processes involved in repairing oxidative damage.

Oxidative stress is associated with the development of chronic diseases, and eating a diet rich in antioxidant-containing foods like fruits, vegetables, and whole grains seems to protect against many of these same diseases.

It was thus natural for researchers to hypothesize that taking antioxidants in supplement form might also offer protection from these diseases. However, several decades of research investigating this hypothesis have revealed disappointing results.

For example, high doses of beta-carotene increased the risk of lung cancer in smokers, and high doses of vitamin E increased the risk of prostate cancer in men.

Antioxidant supplements may also interact with other medications, further emphasizing the importance of talking with your doctor before taking supplements.

It may come back to the fact that free radicals play important roles in the body, and adding high doses of antioxidant supplements overwhelms the normal balance of free radicals and does more harm than good.

Regardless, you can obtain adequate levels of dietary antioxidants simply by eating a healthy diet. Because vitamin E is fat-soluble, its antioxidant capacity is especially important to lipids, including those in cell membranes and lipoproteins.

For example, free radicals can oxidize LDL cholesterol stealing an electron from it , and it is this damaged LDL that lodges in blood vessels and forms the fatty plaques characteristic of atherosclerosis, increasing the risk of heart attack, stroke, and other complications of cardiovascular disease.

After alpha-tocopherol interacts with a free radical it is no longer capable of acting as an antioxidant unless it is enzymatically regenerated. Vitamin C helps to regenerate some of the alpha-tocopherol, but the remainder is eliminated from the body.

Therefore, to maintain vitamin E levels, you ingest it as part of your diet. In addition to its antioxidant functions, vitamin E, mainly as alpha-tocopherol, plays a role in the immune system, regulation of gene expression, and cell signaling.

It also enhances the dilation of blood vessels and inhibits blood clot formation. Excellent dietary sources of vitamin E include nuts, seeds, and vegetable oils, with additional amounts provided by green leafy vegetables and fortified cereals.

Dietary sources of vitamin E. Source: NIH Office of Dietary Supplements. Vitamin E can be destroyed at high temperatures, especially when reheated repeatedly, so oils used in deep frying are not good sources of the vitamin. Outright vitamin E deficiency with obvious deficiency symptoms is very rare in healthy people.

It most often occurs in people with an underlying disorder that impairs the digestion and absorption of fat. Symptoms of vitamin E deficiency include nerve and muscle damage, vision problems, and a weakened immune system. Studies have not found any risks of consuming vitamin E in foods.

The UL for vitamin E is set at 1, mg for adults, far above the RDA of 15 mg and far higher than could naturally be obtained from food. These amounts are available in supplement form, however. As mentioned, high-dose vitamin E supplements were shown to increase the risk of prostate cancer in men.

Other studies have found that high-dose vitamin E supplements are associated with an increased risk of hemorrhage, stroke, and death. Vitamin C, also called ascorbic acid, is a water-soluble vitamin essential in the diet for humans.

Since it is water-soluble, it acts both inside and outside cells to protect molecules in aqueous environments. Vitamin C also plays a vital role in regenerating vitamin E after it has acted as an antioxidant, allowing it to be recycled and used again. After vitamin E donates an electron to neutralize a free radical, it can be regenerated by an electron from vitamin C.

Vitamin C is then regenerated by antioxidant enzymes. In addition to its role as an antioxidant, vitamin C is a required part of several enzymes involved in the synthesis of collagen , a protein important to the strength and structure of muscles, bones, tendons, ligaments, connective tissue, and skin.

Vitamin C is also required to synthesize neurotransmitters important for signaling in the brain, some hormones, and amino acids. It also plays a role in immune function and improves the absorption of dietary iron.

Vitamin C is not stored in any significant amount in the body, but once it has reduced a free radical, it is very effectively regenerated and therefore can exist in the body as a functioning antioxidant for many weeks.

Fruits and vegetables are great sources of vitamin C. Some of the best sources include bell pepper, citrus, broccoli, strawberries, Brussels sprouts, and cantaloupe. Dietary sources of vitamin C. Oxidative stress and reactive oxygen species in endothelial dysfunction associated with cardiovascular and metabolic diseases.

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The Role of Oxidative Stress in Neurodegenerative Diseases. Exp Neurobiol 24 : Curative role of pantothenic acid in brain damage of gamma-irradiated rats. Indian Journal of Clinical Biochemistry 33 : Boushey CJ, Beresford SA, Omenn GS, et al.

A quantitative assessment of plasma homocysteine as a risk factor for vascular disease. Probable benefits of increasing folic acid intakes. The Journal of the American Medical Association : Nygard O, Nordrehaug JE, Refsum H, et al. Plasma homocysteine levels and mortality in patients with coronary artery disease.

New England Journal of Medicine : Nakano E, Higgins JA, Powers HJ. Folate protects against oxidative modification of human LDL. British Journal of Nutrition 86 : Gliszczynska-Swiglo A. Folates as antioxidants. Food Chemistry : Lindenbaum J, Nath BJ. Megaloblastic anaemia and neutrophil hypersegmentation.

British Journal of Hematology 44 : Verhaar MC, Stroes E, Rabelink TJ. Folates and cardiovascular disease. Arteriosclerosis Thrombosis and Vascular Biology 22 : Akoglu B, Faust D, Milovic V, et al. Folate and chemoprevention of colorectal cancer: is 5-methyltetrahydrofolate an active antiproliferative agent in folate-treated colon-cancer cells?

Nutrition 17 : Duthie SJ, Narayanan S, Brand GM, et al. Impact of folate deficiency on DNA stability. Giovannucci E. Epidemiologic studies of folate and colorectal neoplasia: a review.

Zhang S, Hunter DJ, Hankinson SE, et al. A prospective study of folate intake and the risk of breast cancer. Journal of the American Medical Association : Alpert JE, Fava M. Nutrition and depression: the role of folate. Nutrition Review 55 : Daly LE, Kirke PN, Molloy A, et al.

Folate levels and neural tube defects. Implications for prevention. Olney RS, Mulinare J. Trends in neural tube defect prevalence, folic acid fortification, and vitamin supplement use. Seminars in Perinatology 26 : Joshi R, Adhikari S, Patro BS, et al.

Free radical scavenging behaviour of folic acid: evidence for possible antioxidant activity. Free Radical Biology and Medicine 30 : Article Views: NLM ID.

Grant Support Articles Characteristics of New Sourdough using Lactic Acid Bacteria and Wild Yeast. An Insight in Key Volatile Compounds in Goat Milk Based on their Odor Active Values.

Protection against Oxidation of Omega-3 Fatty Acids with Natural Antioxidants in Clove Szygium aromaticum Water Extracts during Storage of Sun dried Sardines Ratrineobola argentea. Dietary and Medication Management Followed by Metabolic Disorders at the NIPH of Abidjan.

Evaluation of Stability against Oxidation in Edible Fats and Oils. Soluble Fiber and Omega-3 Fatty Acids Reduce Levels of Advanced Glycation End Products and Uremic Toxins in Senior Dogs by Modulating the Gut Microbiome. Time-Limited Eating in Pediatric Patients with Obesity-A Case Series.

Optimization of Protease and Amylase Activities Derived from Soy Sauce Koji. Role of Ribonucleotides in Improving Muscle Cell Function. Influence of Baking Conditions on Bread Characteristics and Acrylamide Concentration.

Boiling Extraction Method VS Commercial Kits for Bacterial DNA Isolation from Food Samples. Health-compromising ingredients in fizzy drinks available in the markets of Dhaka city, Bangladesh. Advancing quality control of food samples by Next Generation Sequencing compared to culture-dependent techniques.

Major fruit crops production in Bangladesh and their relationships with socio-ecological vulnerabilities. Effects of Extruded and Conventional Sorghum Flour on Postprandial Plasma Amino Acid and Glucose Patterns in Adult Men. Phage-Based Assay for the Detection of Salmonella in Brazilian Poultry Products.

Colourless Agar for Enhancing Colour Contrast between Microbial Colonies and Agar.