What is oxidative stress?
We all know we need oxygen to keep us alive. It’s at the heart of all the chemical reactions that make our body cells function. Yet the fact it’s so keen to have chemical reactions is a double-edged sword. It means oxygen also unwanted chemicals reactions – ones which damage our cells – unless we use mechanisms to stop it.
There are many oxygen-based molecules ready to cause harm, generally called “reactive oxygen species” (ROS) or “free radicals”. They’re unstable molecules looking for an extra electron to stabilise them. And this is what antioxidants do: the give the ROS an extra electron.
When our bodies run low on antioxidants, the ROS will have reactions with anything available. This is the process you see happening when fruit turns brown, metal goes rusty or as fat turns rancid. It’s a highly damaging process. Inside our bodies, this process is a form of tissue and organ injury that is associated with inflammation, heart disease, cancer and many chronic conditions.
The best antioxidant supplements
So many supplements have antioxidant properties that it can be overwhelming trying to choose. The best antioxidant supplements fall into two basic categories. The first are nutrients, which our bodies use in biochemical reactions for constructing molecules that bind to ROS and deactivate them. The second type are plants that contain their own ready-made antioxidant molecules.
Ultimately they all feed into a complex chemical system inside our bodies. The two stars of the human antioxidant process, which all the best antioxidant supplements support, are Superoxide Dismutase (SOD) and Glutathione, also called the “master antioxidant”.
The best antioxidant mineral supplements
Most antioxidant nutrients team up in a series of biochemical reactions to make powerful antioxidant molecules including superoxide dismutase (SOD) and glutathione, also known as the “master antioxidant”. These then react with the ROS to neutralise them.
The stars of the mineral antioxidants
Selenium is a trace mineral that plays a crucial role in antioxidant defence mechanisms. It works closely with vitamin E to protect cells from damage caused by free radicals and oxidative stress.
Zinc is an essential mineral that supports immune function and helps protect cells from oxidative damage. It’s involved in the production of antioxidant enzymes that neutralise free radicals.
Copper is another trace mineral that acts as an antioxidant. It’s a cofactor for antioxidant enzymes like superoxide dismutase (SOD), which helps neutralise free radicals.
Manganese is essential for the function of several antioxidant enzymes, including SOD and glutathione peroxidase, which help protect cells from oxidative damage.
Magnesium plays a vital role in numerous biochemical reactions in the body, including those involved in antioxidant defence mechanisms. It helps regulate cellular function and protect against oxidative damage.
Money-saving tip: You can save money by choosing a good multivitamin and mineral supplement and adding a separate zinc supplement, rather than buying each of the antioxidant minerals separately.
One to be careful with
Iron is primarily known for its role in oxygen transport and energy production, yet it also has antioxidant properties. However, excessive iron levels can contribute to oxidative stress, so balance is key. The recommended daily amount of iron is 14 mg and this is a safe amount to take daily without taking in too much iron.
The best antioxidant vitamin supplements
Like the mineral antioxidants, the best antioxidant supplements containing vitamins work in teams. They take part in a series of biochemical reactions to form powerful antioxidants.
The ACE vitamins – nature’s most powerful antioxidant trio
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that helps protect cells from damage caused by free radicals. It’s essential for collagen production, immune function, and wound healing.
Vitamin E refers to a group of compounds called tocopherols and tocotrienols. It’s a fat-soluble vitamin that protects cell membranes from oxidative damage and works as a partner to vitamin C to deliver its antioxidant effects.
Beta-carotene is a precursor to vitamin A and acts as an antioxidant in the body. It helps protect cells from damage and is important for vision, immune function, and skin health. In addition to beta-carotene, vitamin A itself is also an antioxidant that supports immune function, vision, and cell growth and differentiation.
Money-saving tip: For a drink rich in vitamins A, C and E, squeeze one lemon, 2 oranges and mix with carrot juice and a little honey to sweeten it. Drink a glass of this ACE juice daily.
The B vitamins – a vital antioxidant team
Folate (Vitamin B9) is a water-soluble vitamin that plays a crucial role in DNA synthesis and repair. It acts as an antioxidant by helping to neutralise free radicals and support cell function.
Vitamin B2 (Riboflavin) is involved in energy production and supports antioxidant enzyme function. It helps protect cells from oxidative damage and is important for overall health.
Money-saving tip: A good Vitamin B Complex supplement will give you all the B vitamins together in a single supplement. Check the doses to make sure you’re not over-spending on a low dose, low quality supplement and choose the activated, body-ready forms of the vitamins for maximum benefit.
Vitamin B3 (Niacin) is essential for energy metabolism and supports antioxidant enzyme function. It helps protect cells from oxidative damage and supports skin health.
Vitamin B6 is involved in amino acid metabolism and neurotransmitter synthesis. It helps support antioxidant enzyme function and protect against oxidative stress.
Not just for healthy bones: antioxidant vitamins D & K
Vitamin D, well known for its role in calcium absorption and bone health, also has antioxidant properties. It helps regulate immune function and protect against oxidative stress.
Vitamin K is essential for blood clotting and bone health, but it also has antioxidant properties. It helps protect cells from oxidative damage and supports cardiovascular health.
The best antioxidant botanical supplements
Lots of herbs and natural supplements have powerful antioxidant properties, helping to combat oxidative stress and protect cells from damage caused by free radicals. Plants suffer from oxidative damage too, but they have evolved an efficient antioxidant defence system. Therefore they contain a variety of natural compounds that trap free radicals – and we can benefit from them too, when we eat the plants.
We need to eat as many fresh fruit and vegetables as possible to benefit from their antioxidant benefits, but we can also take supplements to further increase the amount of antioxidants in our daily diet.
Nature’s anti-inflammatories
Turmeric, with the active compound curcumin, is a powerful antioxidant with anti-inflammatory properties. It’s popular to support joint health, brain function, and overall well-being.
Ashwagandha is an adaptogen herb that contains antioxidants like flavonoids and phenolic acids. It can support stress resilience, cognitive function, and overall vitality.
It’s worth spending on better quality versions of turmeric and ashwagandha. Buying cheap and low quality brands is just a waste or money that’s likely to offer little benefit.
The bioflavonoids
Resveratrol, a natural bioflavonoid found in grapes, is a strong antioxidant that also supports cardiovascular health, brain function, and longevity. Whilst some people say red wine is good for you because of the resveratrol content, you will actually get far more from raisins.
Money-saving tip: To free the resveratrol from raisin skins and maximise the amount you absorb, keep a jar of them soaking in gin and eat a teaspoonful of them each day.
Quercetin is a type of plant pigment called a flavonoid. They’re known for their antioxidant properties as they help neutralise harmful free radicals (oxygen molecules) in the body. It’s also under research for its anti-inflammatory effects and potential benefits for heart health, immune function, and overall well-being.
Green Tea is rich in polyphenols, and has strong antioxidant properties. It’s known to support cardiovascular health, boost metabolism, and enhance cognitive function. You can drink green tea daily, but the antioxidants are not great at dissolving into the water so you’ll need to brew it for quite a long time to get the benefit.
Ginkgo biloba contains flavonoids and terpenoids that act as antioxidants. It’s often used to support cognitive function, improve circulation, and boost energy levels.
A blend of the best plant antioxidants
Milk thistle contains silymarin, a powerful antioxidant that supports liver health and detoxification. It’s popular to protect the liver from damage caused by toxins and free radicals.
Grapeseed extract is rich in proanthocyanidins, potent antioxidants that help protect cells from oxidative damage. It’s known to support cardiovascular health and promote healthy skin.
Acai berries are packed with antioxidants, including anthocyanins and flavonoids. They’re often used to support immune function, boost energy levels, and promote overall health.
Astaxanthin is a carotenoid pigment found in seafood like salmon and krill. It’s a powerful antioxidant that supports skin health, eye health, and immune function.
Spirulina is a type of blue-green algae rich in antioxidants, vitamins, and minerals. It’s often used to support immune function, boost energy levels, and detoxify the body.
How to save money on the best antioxidant supplements
Incorporating the best antioxidant supplements into your diet – along with naturally antioxidants fresh foods – can protect against oxidative stress and promote well-being and vitality.
Remember you don’t need to buy all the best antioxidant supplements listed on this page to get health benefits. The best approach is to gain as much as possible from your diet, and add in some power extras in supplement form. Foods rich in antioxidants include the ACE juice recipe above, as well as fresh berries, nuts, seeds, and leafy greens.
When buying supplements, here are the best ways to save money:
- Buy in Bulk: Purchasing supplements in larger quantities often comes with a discount. Either stock up in advance, or consider teaming up with friends or family to buy in bulk and split the cost.
- Subscribe & Save: Many online retailers offer subscription services where you can receive regular deliveries of your chosen supplements at a discounted rate. This can save you time as well as money in the long run.
- Look for Sales and Discounts: Keep an eye out for sales, promotions, and discounts offered by retailers or manufacturers. Sign up for newsletters or follow your favourite brands on social media to stay informed about special offers.
- Join Rewards Programmes: Many retailers offer rewards or loyalty programmes where you can earn points for purchases, which can be redeemed for discounts or free products in the future.
Glossary of Oxidative stress and antioxidants
Understanding these terms can help you better grasp the complexities of oxidative stress and its impact on health, as well as the importance of maintaining a balance between free radicals and antioxidants in the body.
Reactive Oxygen Species (ROS): Highly reactive molecules containing oxygen, such as superoxide radicals and hydrogen peroxide, which can cause oxidative damage.
Free Radicals: Unstable molecules that can cause damage to cells and tissues by stealing electrons from other molecules, leading to oxidative damage.
Oxidative Stress: An imbalance between free radicals and antioxidants in the body, leading to damage to cells, proteins, and DNA.
Antioxidants: Compounds that neutralise free radicals by donating an electron, thereby protecting cells from oxidative damage.
Lipid Peroxidation: The oxidative degradation of lipids (fats), resulting in damage to cell membranes and other structures.
DNA Damage: Oxidative damage to DNA, which can lead to mutations and contribute to aging, cancer, and other diseases.
Glutathione: A powerful antioxidant produced in the body that plays a key role in detoxification and protecting cells from oxidative damage.
Superoxide Dismutase (SOD): An enzyme that catalyses the conversion of superoxide radicals to hydrogen peroxide, reducing oxidative stress.
Catalase: An enzyme that converts hydrogen peroxide to water and oxygen, helping to protect cells from oxidative damage.
Mitochondrial Dysfunction: Impaired function of mitochondria, the energy-producing organelles in cells, often associated with increased oxidative stress.
Pro-oxidant: Compounds or substances that promote the production of free radicals or increase oxidative stress in the body.
Nitrosative Stress: Damage caused by reactive nitrogen species, similar to oxidative stress but involving nitrogen-containing molecules.
ROS Scavengers: Compounds or substances that help neutralise reactive oxygen species, reducing oxidative stress.
Cellular Damage: Harm to cells caused by oxidative stress, which can impair cellular function and contribute to various diseases.
Polyphenols: Plant compounds with antioxidant properties found in foods like fruits, vegetables, and teas, which can help reduce oxidative stress.
