Antioxidants might do more harm than good

Antioxidants play a crucial role in maintaining our health by neutralising harmful free radicals, which are unstable molecules that can cause oxidative stress and damage to our cells.

Oxidative stress is linked to a range of health issues, including aging, chronic disease, and even cancer.

However, while antioxidants offer significant health benefits, it’s essential to understand that taking them in isolation may not always be the best approach.

In fact, focusing on individual antioxidants could potentially disrupt the delicate balance between antioxidants and oxidants in the body, leading to an imbalance that might increase free radicals rather than mitigate them.

How to harness the full potential of antioxidants

To harness the full potential of antioxidants, it’s recommended to consume a variety of them that work synergistically.

Synergy occurs when two or more nutrients combine in a way that enhances their overall effectiveness, creating a greater impact than they would individually.

By carefully selecting antioxidants that complement each other, you can help your body achieve a more balanced and efficient defence against oxidative stress.

Let’s take a closer look at some of the most powerful antioxidant combinations, focusing on Vitamin E, which is a cornerstone of antioxidant health:

1. Vitamin C and Vitamin E: A Dynamic Duo

Vitamin C and Vitamin E are two of the most well-known antioxidants, and they work together in a complementary manner. Vitamin C is an excellent free radical scavenger, but it can also regenerate oxidised Vitamin E back to its active form.

This regeneration allows Vitamin E to continue performing its protective role, particularly in protecting cell membranes from oxidative damage.

Food sources: Citrus fruits, strawberries, bell peppers, and broccoli (Vitamin C), and nuts, seeds, and spinach (Vitamin E).

How they work together: When Vitamin E neutralises free radicals, it becomes oxidised itself, losing its antioxidant properties. Vitamin C steps in to regenerate Vitamin E, essentially “recharging” it so it can continue protecting the body. This synergistic relationship boosts the antioxidant capacity of both vitamins, offering enhanced protection against oxidative damage.

2. Selenium and Vitamin E: Cellular Protection Partnership

Selenium, a trace mineral, is another powerful antioxidant that plays a vital role in protecting the body from oxidative damage. It works in concert with Vitamin E to protect cell membranes and tissues from the harmful effects of free radicals.

Selenium is a key component of several antioxidant enzymes, including glutathione peroxidase, which helps reduce oxidative stress.

Food sources: Brazil nuts, sunflower seeds, and mushrooms (Selenium), and vegetable oils, almonds, and leafy greens (Vitamin E).

How they work together: Selenium and Vitamin E have a complementary role in neutralising free radicals. Selenium helps to recycle Vitamin E and prevent its depletion. When combined, they form a robust defence against oxidative damage, particularly in tissues that are highly susceptible to free radical damage, such as the heart and liver.

3. Coenzyme Q10 (CoQ10) and Vitamin E: Enhancing Cellular Health

Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant that is essential for energy production within cells. It also helps protect cells from oxidative stress and damage. CoQ10 works synergistically with Vitamin E to enhance each other’s antioxidant effects, particularly in supporting mitochondrial health.

Food sources: Fatty fish, organ meats, and whole grains (CoQ10), and vegetable oils, almonds, and spinach (Vitamin E).

How they work together: CoQ10 is involved in the regeneration of Vitamin E. When Vitamin E neutralizes free radicals, CoQ10 helps to regenerate it, making this combination particularly effective at protecting against oxidative stress in the mitochondria, the energy powerhouses of our cells. This synergy can help improve cellular energy production and protect against premature aging.

4. Alpha-Lipoic Acid and Vitamin E: A Double Defense

Alpha-lipoic acid (ALA) is a unique antioxidant that is both water-soluble and fat-soluble, allowing it to work in every part of the cell. Like Vitamin C, it can also regenerate other antioxidants, including Vitamin E, helping to maintain a high level of protection throughout the body.

Food sources: Spinach, broccoli, and potatoes (Alpha-lipoic acid), and vegetable oils, almonds, and leafy greens (Vitamin E).

How they work together: Alpha-lipoic acid can “reset” Vitamin E after it neutralises free radicals, enhancing its protective capabilities. This combination works particularly well for protecting the brain and nervous system from oxidative damage, which is crucial for maintaining cognitive function and reducing the risk of neurodegenerative diseases.

Be Mindful with Other Antioxidants

While combining antioxidants can offer enhanced protection against oxidative stress, it’s essential to remember that balance is key.

Overconsumption of individual antioxidants or relying on isolated supplements might disrupt the body’s natural oxidative balance. For example, an excess of one antioxidant could lead to an overabundance of free radical scavengers, potentially interfering with normal cellular functions.

When considering antioxidant supplementation, always aim for a well-rounded approach by including a variety of antioxidant-rich foods in your diet. These foods contain a broad spectrum of antioxidants that work together naturally to protect and support your health.

Do not hesitate to reach out if you need help to tailor antioxidant supplementation to your specific needs by sending me a message below.